Breakfast burritos are a beloved morning staple, combining scrambled eggs, savory meat, cheese, and potatoes wrapped in a warm tortilla. While they can be a calorie-dense indulgence, they can also be a balanced, protein-packed start to your day when built with the right ingredients. This guide breaks down the nutrition facts of a classic breakfast burrito and shows you how to make a healthier version at home without sacrificing flavor.
Ingredients
- 4 large flour tortillas (10-inch / 25 cm, about 60 g each)
- 6 large eggs
- 2 tbsp (30 ml) milk or water
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp (15 ml) olive oil or butter
- 1 cup (150 g) diced red or russet potato (about 1 medium potato)
- 1/2 cup (75 g) diced onion
- 1/2 cup (75 g) diced bell pepper (any color)
- 4 oz (115 g) cooked breakfast sausage, crumbled (or bacon, or omit for vegetarian)
- 1 cup (120 g) shredded cheddar or Monterey Jack cheese
- Optional: 1/4 cup (60 ml) salsa or pico de gallo, for serving
- Optional: 1/4 cup (60 g) sour cream or Greek yogurt, for serving
- Hot sauce, to taste
Instructions
- Preheat your oven to 200°F (93°C) to keep the burritos warm while you assemble them.
- In a medium bowl, whisk the eggs with milk or water, salt, and pepper until well combined. Set aside.
- Heat 1/2 tbsp of olive oil in a large nonstick skillet over medium heat. Add the diced potatoes and cook, stirring occasionally, until they begin to soften and brown, about 5–6 minutes. Add the onion and bell pepper, and cook for another 3–4 minutes until the vegetables are tender. Transfer the potato mixture to a plate and set aside.
- In the same skillet, add the remaining 1/2 tbsp of oil. If using sausage, add it now and cook until heated through (if raw, cook until no longer pink, reaching a safe minimum internal temperature of 160°F (71°C) per USDA FSIS). If using pre-cooked sausage, just warm it for 1–2 minutes.
- Reduce the heat to low and pour the egg mixture into the skillet. Stir gently with a spatula, scraping the bottom, until the eggs are softly set but still slightly moist, about 2–3 minutes. Remove from heat immediately (they will continue to cook).
- Warm the tortillas: place them one at a time in a dry skillet over medium heat for 15–20 seconds per side, or wrap them in a damp paper towel and microwave for 30 seconds. This makes them pliable and prevents cracking.
- To assemble each burrito: lay a tortilla flat. In the center, layer 1/4 of the potato mixture, 1/4 of the sausage (if using), 1/4 of the scrambled eggs, and 1/4 cup of cheese. Add a spoonful of salsa if desired.
- Fold the sides of the tortilla over the filling, then fold the bottom edge up and over the filling, tucking it tightly. Roll the burrito away from you, keeping the sides tucked in, until it is fully sealed.
- If you want a crispy exterior, place the burritos seam-side down on a hot skillet with a little oil and cook for 2–3 minutes per side until golden brown. Otherwise, place them on a baking sheet in the preheated oven for 5–10 minutes to warm through and melt the cheese.
- Serve immediately with extra salsa, sour cream, and hot sauce on the side.
Tips
- Don’t overcook the eggs: Scrambled eggs continue to cook after you remove them from heat. Remove them while they still look slightly wet; they will finish cooking as they sit, and will stay creamy rather than rubbery.
- Use a hot skillet for the potatoes: Make sure the oil is shimmering before adding the potatoes. This helps them brown instead of steaming. If they stick, they aren’t ready to flip.
- Wrap tightly: A loose wrap will fall apart. Fold the sides in first, then roll firmly, tucking the filling in as you go. If you’re making ahead, wrap each burrito in foil to hold its shape.
- Substitute for dietary needs: Use whole-wheat tortillas for more fiber, or swap the cheese for a dairy-free alternative. For a lower-carb option, use low-carb tortillas or serve the filling in a bowl.
Serving Suggestions
These burritos are a complete meal on their own, but you can round out the plate with a side of fresh fruit, a simple green salad, or a small bowl of black beans. For a classic diner-style breakfast, serve with a side of hash browns or roasted potatoes. A dollop of Greek yogurt or sour cream and a drizzle of hot sauce brighten the flavors.
Variations
- Vegetarian: Omit the sausage and add black beans, roasted sweet potatoes, or sautéed mushrooms for a hearty, meatless version.
- Southwest: Add 1/4 cup (60 ml) of black beans, 1/4 cup (40 g) of corn, and a pinch of cumin or chili powder to the potato mixture.
- Bacon & Egg: Swap the sausage for 4 slices of cooked bacon, crumbled.
- California: Add sliced avocado or guacamole just before serving (not when storing, to avoid browning).
- Spicy: Add diced jalapeños to the vegetable mix, or use pepper jack cheese instead of cheddar.
Storage and Reheating
Assembled burritos (without fresh toppings like avocado) can be stored in the refrigerator for up to 3–4 days. Wrap each burrito tightly in foil or plastic wrap, then place in an airtight container. To reheat, remove any foil and microwave on a plate for 1–2 minutes, or until heated through (internal temperature of 165°F (74°C) for leftovers). For a crispy exterior, reheat in a skillet over medium heat for 3–4 minutes per side, or in an oven at 350°F (175°C) for 10–15 minutes. You can also freeze burritos for up to 3 months; thaw overnight in the fridge before reheating.
Frequently Asked Questions
How many calories are in a breakfast burrito? A typical breakfast burrito with eggs, sausage, cheese, and potatoes in a 10-inch flour tortilla contains about 500–600 calories. This can vary widely depending on the size of the tortilla, the amount of cheese, and whether you add sour cream or guacamole. This recipe’s portions come in around 550 calories per burrito without toppings.
Are breakfast burritos healthy? They can be, if you control portions and choose nutrient-dense fillings. Eggs provide protein and choline, potatoes offer potassium and fiber, and vegetables add vitamins. To make them healthier, use whole-wheat tortillas, reduce the cheese, add more vegetables, and skip the sour cream or use Greek yogurt.
Can I make breakfast burritos ahead of time? Yes, they are perfect for meal prep. Assemble and wrap them, then refrigerate or freeze. For best results, let them cool completely before wrapping to avoid condensation. Reheat as directed above.
What is the best tortilla for breakfast burritos? A 10-inch flour tortilla is ideal—large enough to hold a hearty filling but not so big that it overwhelms. Whole-wheat or low-carb tortillas are good alternatives for added fiber or reduced carbs. Corn tortillas tend to crack when rolled, so they are not recommended.
How do I keep the burritos from getting soggy? Avoid overfilling, and let the potato mixture cool slightly before assembling. Also, make sure the eggs are not too wet—cook them until just set, and drain any excess liquid from the vegetables. Adding a layer of cheese directly on the tortilla can act as a barrier.
Can I make this without meat? Absolutely. Simply omit the sausage, or replace it with black beans, tofu scramble, or extra vegetables. If you use tofu, press it well and crumble it, then cook with the same seasonings for a similar texture.
Related
- Jumbo Shrimp Cocktail: Classic Recipe & Tips
- Jumbo Shrimp Cocktail Images: Recipe & Plating Ideas
- Is Shrimp Cocktail Gluten-Free? What to Know
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).