Starting your day with a nutritious and satisfying breakfast is crucial, especially if you're aiming for weight loss. These make-ahead, freezer-friendly breakfast burritos are a perfect solution for busy mornings. They're packed with protein, veggies, and flavor, making them a delicious and convenient way to stay on track with your health goals.
Why Breakfast Burritos are Great for Weight Loss
Breakfast burritos are a versatile option for meal prepping. It's easy to make a big batch, and they reheat well. With a focus on protein and plenty of veggies, these burritos provide sustained energy and keep you feeling full longer, reducing the temptation to snack on unhealthy foods before lunch.
Key Ingredients for Weight Loss-Friendly Burritos
- Eggs: One of the highest protein breakfast options, vital for these breakfast burritos.
- Lean Protein: Seasoned ground chicken sausage (or pork) adds flavor and keeps you satisfied. Turkey sausage is also a good option. Consider using pre-seasoned sausage to add flavor.
- Veggies: Bell peppers and yellow onions are classic choices, but feel free to add mushrooms, tomatoes, zucchini, or spinach for extra nutrients.
- Cheese: Adds flavor and healthy fats. Reduced-fat cheddar or Monterey Jack cheese can be used.
- Low-Carb Tortillas: Opt for large, burrito-size flour tortillas. Low-carb varieties are an excellent alternative for those following a low-carb lifestyle.
- Healthy Fats: Avocado or olive oil is used to cook the veggies.
Recipe: Make-Ahead Freezer-Friendly Breakfast Burritos
This recipe makes approximately 8 burritos.
Ingredients:
- 1 tablespoon avocado or olive oil
- 1 bell pepper, diced
- 1 yellow onion, diced
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 pound seasoned ground chicken or pork sausage
- Butter or oil for eggs
- 10 large eggs
- 8 burrito-size flour tortillas
- Shredded cheddar cheese
- Optional: Salsa, hot sauce, sour cream, cilantro, avocado sauce, or guacamole for serving
Instructions:
- Cook the Meat and Veggies: Heat olive oil over medium heat in a large skillet. Add bell pepper, onion, garlic powder, and chili powder. Cook for 3-4 minutes, stirring occasionally, until softened. Add ground meat and cook thoroughly, breaking it up into small pieces as it browns. Remove from heat.
- Cook the Eggs: Wipe out the pan or use a separate pan. Reduce heat to low and add butter or oil. Add eggs to the pan and stir continuously until just barely cooked through. Remove from the pan and set aside to cool.
- Assemble the Burritos: Set up a burrito assembly line. If tortillas are cold, wrap them in a damp paper towel and microwave for 20 seconds to make them more foldable.
- Make 8 burritos, each with a sprinkle of cheese, 2 scoops of meat mixture, and one big scoop of eggs.
- Wrap and Store: Wrap each burrito tightly in parchment paper or foil, then store multiple burritos in an airtight container or freezer bag. Label the bag with the name of the recipe and date made.
Tips for Perfect Burrito Assembly:
- Do NOT overfill your burrito.
- Use large tortillas so everything fits!
- Let your ingredients cool before assembling to prevent soggy burritos.
- Add cheese first to help bind the other ingredients.
Meal Prep and Storage Options
There are several ways to prepare these breakfast burritos ahead of time:
- Partial Prep: Cook your meat-veggie mixture and eggs ahead of time.
- Complete Prep & Store in the Fridge: Assemble your burritos and store them in the fridge for up to 4 days.
- Complete Prep & Freeze: Assemble your breakfast burritos and freeze them for longer storage.
Reheating Instructions
From the Fridge:
- Air Fry: Air fry at 350F for 6-10 minutes, or until the burritos are crispy and golden brown.
- Toaster Oven: Reheat in a toaster oven for 7-8 minutes.
- Toast & Microwave: Toast for 4-5 minutes to get the outside crispy, then microwave for 30-45 more seconds to ensure it's heated through.
From the Freezer:
- For the best results, thaw a burrito in the refrigerator overnight.
- Reheat frozen burritos wrapped in foil in the oven at 350°F until warmed through.
- Alternatively, remove foil or plastic wrap and microwave for 60-90 seconds or until heated through.
- If you forget to defrost, microwave at 50% power for one minute, then flip and microwave for another minute. Finish in the air fryer at 375F for about 5 minutes to crisp the outside.
Variations and Customizations
- Vegetarian: Omit the sausage or swap it for tofu scramble, refried beans, or black beans.
- Low-Carb: Use low-carb tortillas.
- Add Veggies: Include red peppers, spinach, mushrooms, tomatoes, zucchini, green onions, or finely chopped broccoli.
- Spice it Up: Add minced jalapeño.
- Cheese: Use whatever kind of cheese you prefer.
Additional Tips
- Don't Overstuff: It's tempting to add too many toppings, but restraint is key.
- Taste as You Go: Adjust seasonings to your liking.
- Label and Date: Don't forget to label your burritos and eat within a couple of months for the best taste.
Health Benefits of Ingredients
- Cilantro: Can help lower blood sugar, fight inflammation, and reduce blood pressure.
- Bell Peppers: The combination of iron and vitamin C makes them good for preventing anemia. They're also beneficial for eye health. Red bell peppers are especially nutritious.
- Potatoes: Cooked in a healthy way, potatoes can be quite nutritious.
- Eggs: Omega-3 eggs offer more omega-3 fatty acids and less of the inflammatory omega-6 fatty acid arachidonic acid compared to conventional eggs. Pastured eggs also offer superior nutritional content.
Breakfast Burrito Meal Preps to Try
- Asparagus, Bacon & Feta Frittata: Frittatas are a good method for egg meal prep.
- Moroccan Breakfast Hash: Prep the hash ahead of time and make the eggs fresh in the morning.
- Gluten Free Banana-Egg Pancakes: A good way to enjoy eggs, especially for kids.
- Lumberjack Muffins: Mini-frittatas that are flavorful and high in protein.
Read also: Meal replacement guide for women
Read also: Low-Carb Meal Ideas
Read also: Vegan Diet for Bodybuilding