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Healthy Egg White Breakfast Burrito

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A quick, protein-packed breakfast burrito featuring fluffy egg whites, sautéed veggies, black beans, and creamy avocado wrapped in a whole wheat tortilla. Perfect for busy mornings and meal prep.

Ingredients

Scale
  • 6 large egg whites (about 180 ml)
  • 2 large (10-inch) whole wheat tortillas
  • 1/2 cup cooked or canned black beans, rinsed
  • 1/2 cup diced bell peppers (red or yellow)
  • 1/4 cup finely chopped red onion
  • 1 cup fresh spinach, wilted
  • 1/2 ripe avocado, mashed
  • 1/4 cup shredded low-fat cheese (optional, mozzarella recommended)
  • 2 tablespoons salsa, preferred heat level
  • 1 teaspoon olive oil
  • 1/4 teaspoon ground cumin
  • Salt and black pepper to taste

Instructions

  1. Prep the veggies: Dice bell peppers and red onion, rinse spinach, and set aside. (5 minutes)
  2. Whisk the egg whites in a bowl until slightly frothy; add a pinch of salt and pepper. (2 minutes)
  3. Heat olive oil in a non-stick skillet over medium heat. Sauté bell peppers and onions until softened, about 3-4 minutes. Add spinach and cook until wilted, 1-2 minutes. Stir in ground cumin. (7 minutes)
  4. Pour whisked egg whites over the veggies in the skillet. Let sit undisturbed for 30 seconds, then gently fold with a spatula. Cook until just set but still moist, about 2-3 minutes. Avoid overcooking. (3 minutes)
  5. Warm tortillas in a dry pan or microwave until flexible and warm. (1-2 minutes)
  6. Assemble the burrito: Spread half the mashed avocado on a warm tortilla, spoon half the egg white and veggie mixture over it, add 1/4 cup black beans and 2 tablespoons salsa, and sprinkle with cheese if using. (3 minutes)
  7. Fold the sides over the filling and roll tightly from the bottom up. Repeat for the second burrito. Optionally, place on a griddle or panini press for 1-2 minutes to seal and add crunch. (3 minutes)

Notes

If egg whites look watery, drain excess liquid before cooking. Cook eggs over medium or medium-low heat to avoid rubbery texture. Season eggs early with salt and pepper. Warm tortillas before assembling to keep flexible. Avoid overfilling burrito to make rolling easier. For creamier avocado, mash with lime juice and a pinch of salt. Substitute almond flour tortillas for gluten-free, plant-based cheese for dairy-free, and tofu for vegan adaptation.

Nutrition

Keywords: healthy breakfast, egg white burrito, protein-packed breakfast, quick breakfast, meal prep, whole wheat tortilla, low fat, high protein

Find it online: https://emmastirs.com/healthy-egg-white-breakfast-burrito-recipe-5-easy-protein-packed-ideas/