A Big Ol’ Healthy Breakfast Burrito
Good morning friends!
You know what would make your Meatless Monday just a tad more awesome? Starting it with a big ol’ healthy, vegetarian breakfast burrito.
Who doesn’t love big ol’ burritos?
Well, if you’re talking about the ones made with white flour tortillas and mystery meat, then me. Ick.
For example, Jack in the Box’s Sausage & Egg Burrito packs 788 calories and 48 grams of fat, 14 of which are saturated. Can you spell myocardial infarction?
Your breakfast burrito doesn’t have to be completely processed and from a greasy bag though. You can easily whip up an insanely delicious, healthy breakfast burrito at home in the time it takes Jack to say, “We won’t make it until you order it.”
This awesome vegetarian creation uses egg whites, lentils and quinoa to pack protein into the most important meal of your day and no weird, rubbery pseudo-meat products.
Its perfect balance of carbs, protein and healthy fat will keep you full and energized throughout your day — a must on tedious Mondays.
You can make this dairy-free if you like or swap the egg whites for tofu, to make it vegan. And if you’re gluten-free, use a gluten-free or corn tortilla.
This thing works for everyone!
Enjoy.
Ingredients:
1 Whole Wheat, Corn or Gluten-Free Tortilla
2 Egg Whites (or one whole egg)
1/4 C. Lentils, cooked
1/4 Red Quinoa, cooked
1 Tomato, diced
1 tsp. Cumin
Handful of Spinach
1 tsp. Extra Virgin Olive Oil
Salt & Pepper to taste
Optional Toppings:
Salsa, Avocado and/or Greek Yogurt
Directions:
1. Scramble egg whites and spinach with olive oil in a skillet. Once cooked, add lentils, quinoa, tomatoes, cumin, salt and pepper. Continue to mix until everything is heated through.
2. Warm your tortilla in a skillet, then stuff with the mixture.
3. Top with avocado, salsa and a scoop of greek yogurt.
4. Roll it up and stuff it in your face.
Total Calories: about 330 (for one, without topping)
Depending on the size of your tortilla (I used TJ’s Whole Wheat & Flax tortilla), you will likely have a lot more of the mixture than will fit in your burrito. You could eat it on the side, make your burro open-faced, or grab another tortilla and make a second one for a friend or co-worker.
People who surprise their co-workers with Big Ol’ Healthy Breakfast Burritos on Mondays, get promotions.
It’s a known fact, or so I’m told.
Linda @ Fit Fed and Happy says:
Just curious–do you avoid the yolk most of the time?
Whitney English says:
Hi Linda! It really depends.
I (along with many in the healthy living community) used to think that yolk was bad for you. Though my opinion has changed now that I know the truth about yolks (that they’re full of amazingly healthy stuff), my palate has really adapted to the taste of egg whites. So one, I do prefer the taste of egg whites.
Secondly, I also try to get an even balance of carbs, protein and fat with each meal, so I will skip the yolk if I’m incorporating a different healthy fat. In this case, I had avocado and olive oil so I didn’t want the yolk too. If I hadn’t included avocado, I would have kept the yolk in.
Make sense?
Arman @ thebigmansworld says:
YES!!! I often do this too with egg white omelettes- it means you can add extra avocado or some nut butter on that toast. Keep inspiring, Whit (and perspiring with Mr.Chow)
Whitney English says:
Thanks Arman!!
Deborah @ Confessions of a Mother Runner says:
Haven’t put lentils into mine yet what a great idea! Avocados are a must. Sometimes I mix in tofu as well.
Whitney English says:
Yes, tofu is a great egg replacement!
Patti English says:
This contains many of my favorite ingredients: lentils, eggs, avacados…yum! I could eat this for breakfast. lunch, or dinner.
GiselleR @ Diary of an ExSloth says:
Do breakfast burritos guarantee jobs as well? Maybe I’ll carry one to my next interview…lol
Thanks for sharing- I’ve been looking for more vegetarian/pescatarian breakfasts since I’m staying away from meat for a while after my elimination diet.
Whitney English says:
Haha they certainly can’t hurt!
Cristen says:
I never thought to put quinoa in a breakfast burrito! Genius :)
Whitney English says:
Thanks Cristen!
Brittany @ Barr & Table says:
Yummm this looks so good! It’s essentially what I make my hubs for breakfast but swap the lentils and quinoa for ground turkey.. think I could trick him? ;)
Whitney English says:
It’s worth a try ;)
Kim says:
These look really good – not sure if my boys would eat them but I guess that means I might actually get a few!!
Whitney English says:
Give it a try, you never know! But hoarding them is a great idea too ;)
Camille says:
Yum. I just started incorporating lentils into more of my dishes. I’ve been having them with eggs in the morning, but a burrito is more my husband’s style. Since his parents are lifelong vegetarians, this is one idea I’ll have to take back to them!
Whitney English says:
Aren’t lentils just the best?! I eat them at least once a day. Let me know what the parents-in-law think!
Arman @ thebigmansworld says:
Whit.. I am ashamed to admit I ate one of those jack in the box breakfast burritos… It was one of my first meals in America!
Can we be co-workers so you can bring this in for me?
Whitney English says:
Nooooooo! What a horrible welcoming to the USofA. We’re going to have to redo this when you come next time!