High-Protein Breakfast Burritos with Turkey Sausage and Eggs
This post may contain affiliate links. Please read my disclosure policy.
These breakfast burritos are not only delicious but contain 32 grams of muscle-building protein! It’s a great freezer breakfast burrito recipe to whip up for your meal prep and have on hand for busy mornings.
I don’t know about you, but I love a good, hearty breakfast. I’m not one to skip meals, especially my favorite meal. I LOVE breakfast! A big meal in the AM gives me the energy I need to feel mentally and physically ready to start the day. It also makes it easier to nail my daily protein goals.😉
This recipe makes 5 servings that you can store in the refrigerator or freezer for whenever you need a tasty meal on the go.
How to make high-protein breakfast burritos
I used my favorite brand of low-carb, high-fiber wraps for this recipe (see recipe instruction notes), but any burrito wrap will work; it will just change the macronutrient and calorie counts a bit.
I buy the turkey sausage already precooked and crumbled (you can find this in most grocery stores) as a time-saver, but feel free to swap in your favorite crumbled sausage. If your family prefers regular pork sausage over turkey, that works perfectly here too. If you haven’t tried it, homemade beef breakfast sausage would be another great swap. Just brown and crumble it the same way.
I added cheese as an optional ingredient for those who are sensitive to dairy. Shredded Colby Jack, Monterey Jack, and sharp cheddar all work great with the flavors here. To save calories, buy ultra-thin-sliced cheese or have your grocery deli counter slice it very thin for you. The Sargento pre-sliced ultra-thin cheddar is only 45 calories per slice.
Customize the veggies
I love sauteed spinach in these burritos, but if spinach isn’t your thing, swap it for sauteed peppers and onions instead, the same combo I use in my crispy steak and egg breakfast burritos. Just slice up a bell pepper and half an onion, saute until soft, and use it in place of the spinach. Either way, you’re getting a serving of veggies in your breakfast.
Ingredients You’ll Need
- Low-carb, high-fiber tortillas – or swap for your favorite burrito-sized wrap
- Eggs – the protein base of the filling
- Turkey sausage, precooked and crumbled – or swap for regular pork sausage if you prefer
- Spinach, sauteed – or swap for sauteed peppers and onions if spinach isn’t your thing
- Cheese (optional) – Colby Jack, Monterey Jack, or sharp cheddar all work well; use ultra-thin slices to save calories
- Salt & pepper– season to taste.
Meal Prep Options
You have two options for making these burritos for meal prep. You can combine the filling for each burrito in 5 separate meal prep containers to heat separately from the wrap. Store in the refrigerator for the week, warm in the microwave, and fill a fresh wrap to roll up and eat each morning. This is my preferred method because it doesn’t take any more time, and you’ll have a fresh burrito each day. You can also assemble the burritos, roll them, and wrap them in foil to refrigerate for a quick heat-and-go breakfast. Freezing will alter the texture of the wrap, as more moisture forms when you reheat it, but it’s still a great way to store them.
How To Freeze Breakfast Burritos
This step is very important! After your burritos are cooked and assembled, allow them to cool completely before wrapping them in foil. This will prevent a soggy burrito from excess condensation in the foil. Store the burritos in a large freezer bag or a large sealed storage container until ready to reheat.
How To Reheat Freezer Burritos
To reheat the burritos, thaw overnight if possible for the best texture. Remove the foil and wrap the burrito in a damp paper towel (be sure to wring out any excess water; it should be lightly damp), then microwave at 60% power for about 2 minutes, flipping halfway. You can finish them in a heated skillet, like these crispy steak and egg breakfast burritos, to crisp them up.
What to Serve with Breakfast Burritos
This burrito recipe includes healthy sources of protein, carbs, and fat, so it can easily be a meal in itself, but I also love adding fresh berries and a good-quality salsa for dipping. Sliced avocado would also be a great addition.
Vegetarian Breakfast Burrito Option
You can easily make a vegetarian breakfast burrito variation by substituting canned black beans or pinto beans for the sausage. Make sure the canned beans are rinsed and well-drained before adding them to the burritos.
FAQs
Yes. Regular pork sausage works great here. Just brown and crumble it before adding it to the filling.
Definitely. If spinach isn’t a favorite in your house, swap it for sauteed peppers and onions instead. Both options keep the burrito full of flavor and veggies.
Stored in a sealed freezer bag or container, they keep well for up to 2-3 months.
Recommended tortillas
For the tortillas, I typically go for more nutrient-dense options with whole grains and/or high-fiber, such as Olé Xtreme Wellness High Fiber Low Carb Tortillas, Mission Carb Balance Soft Taco Flour Tortillas, or La Banderita Carb Counter Flour Tortillas.
If you love easy, healthy breakfast recipes, like this one, you should also try these Southwest Beef and Egg Muffins and my favorite Crustless Spinach Quiche!
If you love this low-carb turkey sausage, egg, and spinach burrito recipe, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!
Stay posted on my latest cooking adventures on social media: Instagram, Pinterest, and Facebook. Also, don’t forget to tag me when you try one of my recipes!
High-Protein Breakfast Burritos with Turkey Sausage and Eggs
Ingredients
- 5 Low-carb tortilla wraps *burrito-size *see notes for tortilla recommendations
- 10 large eggs
- 5 large egg whites *or ½ cup + 2 tbsp liquid egg whites
- 2 ½ cups crumbled precooked turkey sausage *I used Jimmy Dean brand (feel free to swap with cooked and crumbled pork sausage if you prefer that option
- 5 cups fresh baby spinach
- salt and pepper to taste
- olive oil spray for the pan
- 1 ¼ cup shredded or sliced cheese *optional: not included in calories and macros (cheddar, Monterey Jack, and Colby Jack are all great options)
Instructions
- Heat a large skillet over medium heat and spray with olive oil cooking spray
- Add pre-cooked turkey sausage to the pan and cook until lightly browned, stirring often. Set aside to cool
- In a medium-size bowl, whisk the whole eggs with the egg whites and set aside
- Give the skillet another light spray with olive oil and add the baby spinach to the pan
- Cook spinach, stirring constantly, until just wilted, cover and set aside to cool.
- Spray another light coat of olive oil spray to the pan and pour in the eggs. Season with salt and pepper
- Cook eggs, stirring often, until thickened and no liquid egg remains.
- Allow eggs to cool to room temperature.
- Lay out 5 burrito wraps. When all ingredients have cooled, start with the egg and spoon the eggs, evenly, in the middle of each wrap then top with sausage and spinach. If using cheese, top with cheese.
- Roll up and tightly wrap each burrito in foil and place into a large meal prep container or freezer bag.
- To reheat: remove the foil, wrap in a damp paper towel (be sure to wring out any excess water) and place it on a microwave-safe plate. Cover and heat in 30-second increments until done, about 1-2 minutes, flipping halfway. Make sure to check frequently so they don't overcook.
- For a crispy tortilla, heat a cast-iron or non-stick skillet over medium-high heat. Toast the tortilla for about a minute on each side until lightly golden and crispy.
Notes
- For the tortillas, I typically go for more nutrient-dense options with whole grains and/or high-fiber, such as Olé Xtreme Wellness High Fiber Low Carb Tortillas, Mission Carb Balance Soft Taco Flour Tortillas, or La Banderita Carb Counter Flour Tortillas. Macros for this recipe were calculated using Olé Xtreme Wellness Burrito-size tortillas.
- Cheese is optional, but we love to add it in. Shredded Colby Jack, Monterey Jack, and sharp cheddar all work great with the flavors here. To save calories, buy ultra-thin-sliced cheese or have your grocery deli counter slice it very thin for you. The Sargento presliced ultra-thin cheddar is only 45 calories per slice.
- To lower the fat content, feel free to use fewer whole eggs and more egg whites
Nutrition
- Crispy Steak and Egg Breakfast Burritos - June 14, 2026
- Toasted Reuben Wrap Sandwich - May 20, 2026
- Low-Carb Spicy Tuna Bowl with Canned Tuna (High Protein) - May 17, 2026
