When you think of a hearty, satisfying meal, burritos often come to mind. But did you know they can also be a powerhouse of protein? Whether you’re meal prepping for the week, building a muscle-friendly breakfast, or just craving a healthier version of your favorite wrap, mastering burrito protein can turn a simple tortilla into a complete, fuel-packed meal.
In this guide, we’ll break down exactly how much protein is in a typical burrito, how to easily hit 30 grams of protein at breakfast, and why burritos can be a smart, balanced choice. We’ll also show you high-protein filling ideas, pro wrapping tips, storage tricks, and how to avoid common mistakes.
Looking for another smart, protein-loaded breakfast idea? Check out our egg bites recipe for a portable, powerful snack!
How Much Protein Is in a Breakfast Burrito?
Understanding Protein Content by Ingredients
The protein amount in a breakfast burrito depends largely on what you stuff inside. Here’s a basic breakdown:
| Ingredient | Serving Size | Protein (g) |
|---|---|---|
| Scrambled eggs (2 large) | 100g | 12g |
| Sausage (2 oz cooked) | 56g | 10–12g |
| Bacon (2 slices) | 20g | 6g |
| Black beans (½ cup) | 130g | 8g |
| Cheese (¼ cup shredded) | 28g | 6–7g |
| Chicken breast (3 oz) | 85g | 26g |
| Tofu scramble (½ cup) | 126g | 10g |
| Large flour tortilla | 70g | 6–8g |
A basic breakfast burrito with eggs, sausage, cheese, and tortilla typically packs 25–30 grams of protein. Add black beans, extra egg whites, or lean meats like grilled chicken and you can easily push it to 35–40 grams.
How to Customize for More Protein
Boosting the protein content without overloading your burrito is easy with a few smart swaps:
- Double the eggs or add egg whites
- Add lean meats like turkey sausage or grilled chicken
- Toss in beans, quinoa, or tofu for extra plant-based protein
- Choose a high-protein tortilla (available at most supermarkets)
- Sprinkle hemp seeds or chia seeds inside for a stealthy boost
Discover great ideas like our savory oatmeal to pair high-protein options with wholesome flavors
How to Get 30g Protein at Breakfast Easily
Building a 30-Gram Breakfast Burrito
Want to hit 30 grams of protein first thing in the morning? Here’s a quick formula using common ingredients:
| Ingredient | Quantity | Protein (g) |
|---|---|---|
| 2 large eggs | 100g | 12g |
| 2 egg whites | 66g | 7g |
| 2 oz cooked turkey sausage | 56g | 12g |
| High-protein tortilla | 1 piece | 8–10g |
| Shredded cheddar (¼ cup) | 28g | 7g |
Total protein: 46 grams
Even adjusting slightly for personal preference (less cheese or no meat), you can still easily hit 30 grams.
Pro Tips to Boost Protein Without Making Burrito Too Big
- Stick with lean meats to avoid making it greasy
- Use egg whites to increase protein without adding extra fat
- Add a sprinkle of high-protein cheese alternatives like feta or queso fresco
- Add Greek yogurt-based sauces instead of mayo
Remember, it’s not just about adding bulk—balance is key for a burrito that’s delicious and satisfying.
Don’t miss our baked oatmeal guide for another high-protein breakfast recipe that’s also freezer-friendly!
Would you like me to continue with the next sections on “Are Burritos Good for Protein?” and “Healthy Breakfast Burrito Variations”?
Are Burritos Good for Protein?
The Case for Burritos as a Protein-Packed Meal
Yes, burritos can absolutely be a protein-rich, nutritious meal—especially when made with intention. What makes burritos unique is their versatility. You can build them with lean meats, plant-based proteins, and whole grains while skipping excessive fats or processed fillers.
| Burrito Type | Average Protein (g) | Notes |
|---|---|---|
| Classic breakfast (eggs, cheese, sausage) | 25–30g | High in protein but may be high in saturated fat |
| Chicken and black bean | 35–40g | Balanced option with fiber and lean protein |
| Tofu and quinoa | 20–25g | Plant-based option rich in amino acids |
| Steak and egg | 35–45g | High protein but watch fat content |
| Vegan burrito with lentils and tempeh | 25–30g | Great for plant-based diets with complete proteins |
Whether your goal is muscle-building, weight maintenance, or staying full longer, burritos can fit easily into your diet. The trick is to pick the right proteins and avoid fillers like excess cheese, sour cream, or sugary sauces.
Protein + Fiber: The Perfect Combo
A burrito rich in both protein and fiber improves satiety and digestion. Including ingredients like beans, avocado, or leafy greens alongside eggs or meat adds volume without empty calories.
- Use whole grain or high-fiber tortillas
- Add sautéed spinach, bell peppers, or kale
- Include legumes like black beans, chickpeas, or lentils
Check out our sushi bake recipe for another creative way to pack flavor and nutrients into a single dish
Healthy Breakfast Burrito Variations
Smart Swaps to Keep It Lean and Protein-Focused
You don’t have to sacrifice flavor to make a healthy breakfast burrito. With a few ingredient adjustments, you can reduce calories and increase nutrients without losing satisfaction.
| Swap This | For This | Why |
|---|---|---|
| Regular tortilla | Whole grain or low-carb tortilla | More fiber and protein, fewer refined carbs |
| Pork sausage | Turkey sausage or tofu | Leaner with similar protein |
| Sour cream | Greek yogurt | Creamy with probiotics and extra protein |
| Cheddar | Feta or low-fat cheese | Reduces saturated fat |
| White rice | Quinoa or cauliflower rice | Adds protein and micronutrients |
These swaps help you stay full longer, reduce unnecessary fats, and support a balanced energy boost to start your day.
Low-Carb and Keto-Friendly Burrito Ideas
Even low-carb eaters can enjoy burritos by rethinking the wrap and filling.
- Use low-carb tortillas or collard green leaves as wraps
- Fill with eggs, avocado, cheese, sausage, and veggies
- Skip beans or rice in favor of mushrooms or cauliflower
- Add salsa, hot sauce, or herbs to boost flavor without carbs
Pair with a side of chia pudding or a bulletproof coffee for a complete low-carb breakfast that still gives you plenty of protein and lasting energy.
Explore more meal ideas with our mac and cheese deep-dive if you love comfort food that still fits your nutritional goals
Meal Prep Tips for High-Protein Burritos
How to Batch Prep Protein Burritos for the Week
Meal prepping burritos is one of the easiest ways to stay consistent with your nutrition goals. When done right, they store well, reheat perfectly, and save you time every morning.
| Step | What to Do |
|---|---|
| 1 | Choose high-protein fillings: eggs, turkey sausage, black beans, tofu, chicken |
| 2 | Cook ingredients and let them cool before assembling |
| 3 | Use large tortillas that won’t tear and allow for firm wraps |
| 4 | Wrap each burrito tightly in foil or parchment |
| 5 | Freeze flat in a single layer before storing in bulk |
| 6 | Label with contents and date for easy grabbing |
To reheat, microwave a frozen burrito wrapped in a damp paper towel for 2–3 minutes or warm in the oven at 375°F for 20 minutes. For a crisp finish, sear in a skillet on both sides for 2–3 minutes.
Best Burrito Filling Combos for Meal Prep
| Combo | Protein Estimate | Notes |
|---|---|---|
| Egg whites, black beans, spinach, cheddar | 30g | Great vegetarian option |
| Chicken breast, avocado, scrambled egg, feta | 35g | Balanced fats and lean protein |
| Turkey sausage, peppers, egg, Greek yogurt sauce | 38g | High-protein, low-fat option |
| Tofu scramble, lentils, kale, tahini drizzle | 28g | Vegan and full of fiber |
These combos freeze well and hold their texture. Avoid fillings like fresh tomatoes or soggy greens, which don’t reheat well.
Frequently Asked Questions About Burrito Protein
How much protein is in a breakfast burrito?
A typical breakfast burrito with eggs, cheese, and meat contains 25–30 grams of protein. More protein can be added by using high-protein tortillas, doubling the eggs, or including beans, Greek yogurt, or tofu. Some burritos, especially those with chicken or added egg whites, can reach 40–45 grams.
How to get 30g protein at breakfast?
To hit 30 grams of protein in one meal, build a breakfast burrito with 2 eggs (12g), 2 egg whites (7g), 2 oz turkey sausage (12g), and a high-protein wrap (8g). Add beans or low-fat cheese to push the number even higher. Using lean meats, eggs, and plant-based fillers together is the best strategy.
Are burritos good for protein?
Yes, burritos are excellent for protein when filled with nutrient-rich, high-protein ingredients like eggs, chicken, turkey, beans, tofu, or cheese. The wrap itself can even contribute to protein if you choose high-fiber or low-carb varieties made with pea or almond flour. Avoid overloading with processed meats or sauces high in fat.
Is breakfast burrito healthy?
A breakfast burrito can absolutely be healthy. Stick with whole food ingredients, lean proteins, and add-ins like beans, greens, and healthy fats. Skip heavy cream sauces, processed meats, and extra cheese if you’re watching calories or sodium. Make them at home and you’re in full control of the nutrition.
Conclusion: Burrito Protein Is the Key to a Smarter, Stronger Breakfast
When it comes to fueling your day, few meals pack the power and convenience of a well-built breakfast burrito. With the right combination of ingredients, you can easily hit your protein goals, support muscle growth, stay full longer, and still enjoy a warm, flavorful, satisfying meal.
From lean meats and plant-based proteins to fiber-rich beans and smart swaps like Greek yogurt or high-protein wraps, your options are limitless. Whether you’re building for a single morning or batch prepping for the week, focusing on burrito protein is a delicious, efficient way to stay on track.
These wraps are more than comfort food—they’re a customizable tool for performance, wellness, and taste all in one.
Looking for more balanced breakfast recipes? Check out our savory oatmeal guide to explore other protein-rich ideas that keep your mornings strong.