(Recipe) Healthy Mexican Breakfast Burrito

Have you noticed how many restaurants are serving breakfast all day? That’s because people love tasty breakfast dishes, and some can be a nutritious meal any time. This recipe fits that bill since it includes turkey breakfast sausage, eggs and cheese all wrapped in a flour tortilla. Try the modifications noted in the recipe (in parenthesis) for an even healthier meal. This is likely to be a hit with your whole family!

(Recipe) Healthy Mexican Breakfast Burrito

Serving: 8 large breakfast burritos

Ingredients

16 oz. mild turkey breakfast sausage roll
8 oz. shredded cheese (low-fat mozzarella is best)
1 dozen eggs
8- 8 inch flour tortillas (use whole wheat for added fiber and vitamins)
15 oz. canned black beans (rinse to reduce sodium content)
4 oz. canned diced chilies

May also add:

1 cup fresh tomatoes chopped (will add many vitamins, potassium and fiber)

Directions

  1. On medium heat, place breakfast sausage in a skillet and brown until cooked through (about 10 minutes). Drain well and rinse.
  2. While sausage is cooking, open both the can of diced chilies and the can of black beans, drain and set aside for later.
  3. Crack a dozen eggs in a bowl and mix.
  4. Once the turkey sausage is fully cooked, add the diced chilies and the black beans. Stir them in and add the eggs.
  5. Reduce the heat, let eggs cook through until firm, then scramble the egg mixture.
  6. Place a cup of egg and sausage mixture in the middle of a tortilla. Add cheese, salsa or tomatoes and roll it up.
  7. Enjoy!

Nutritional Information (1 Burrito)

Original recipe:
Calories 524
Protein 32 g
Carbs 33 g
Fiber 3 g
Fat 33g
Saturated fat 11 g
Sodium 1122 mg

Modified recipe (ingredients in parenthesis):
Calories 491
Protein 32 g
Carbs 37 g
Fiber 8 g
Fat 25 g
Saturated fat 9g
Sodium 861 mg

From Jennie-O Brand

Meet the Author

Kathy Glaaser, MS, RD, CDE is a registered dietitian and certified diabetes educator at Aurora Medical Center in Summit, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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