High Protein Breakfast Burrito (50g Protein)
Start your day with 50g protein. Scrambled eggs, chicken sausage, black beans, and cheese in a whole wheat tortilla. Ready in 15 minutes.
PROTEIN 50g
CALORIES 580
P:E RATIO 8.6
TIME 15m
YIELD 2
P:E 8.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
6 large eggs 50G PROTEIN
2 large whole wheat tortillas CARB BASE
4 links chicken sausage (like Aidells), sliced 50G PROTEIN
1/2 cup black beans, drained HIGH FIBER
1/2 cup shredded Mexican cheese blend DAIRY
1/4 cup salsa FLAVOR
2 tbsp plain Greek yogurt DAIRY
Salt, pepper, garlic powder FLAVOR
Hot sauce to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Wrap individually in foil and refrigerate for up to 3 days, or freeze for 2 months.
- Batching: Add egg whites only to boost protein without much extra fat.
- Reheat: Microwave for 90 seconds from fridge, 2.5 minutes from frozen. Flip halfway.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat a skillet over medium heat. Cook chicken sausage slices for 3-4 minutes until browned. Set aside.
02
HIGH HEAT SEAR
In the same pan, scramble eggs with salt, pepper, and garlic powder until just set (about 2 minutes).
03
VEGGIE STEAM-SAUTÉ
Warm tortillas in the microwave for 15 seconds.
04
THE ASSEMBLY
Layer on each tortilla: eggs, sausage, black beans, cheese, salsa, and Greek yogurt.
05
STEP 5
Fold and roll tightly. Cut in half if desired.