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Illustration of a sausage, scrambled egg and cheddar breakfast burrito cut into two halves on a white plate.

High Protein Sausage, Egg and Cheese Breakfast Burritos

Sausage, eggs and cheddar wrapped up for busy mornings. Makes four large burritos for breakfast or meal prep.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast
Servings 4 burritos
Calories 567 kcal

Equipment

  • 1 large nonstick skillet plus a mixing bowl, spatula and food thermometer

Ingredients
  

  • 4 large eggs
  • 1 2/3 cups liquid egg whites
  • 8 oz fully cooked turkey breakfast sausage crumbles 8 oz
  • 4 oz cheddar cheese 4 oz, shredded
  • 4 large flour tortillas 10-inch
  • 1 tsp olive oil For the pan.

Instructions
 

  • Whisk the whole eggs and egg whites in a bowl. Grate the cheese and set it aside. Use fully cooked turkey sausage crumbles, not raw sausage.
  • Heat the oil in a large nonstick skillet over medium-low heat. Add the eggs and cook for 6–9 minutes, stirring and folding gently, until set with no runny egg. Egg dishes should reach 160°F (71°C). Transfer to a clean plate.
  • In the same pan, warm the fully cooked sausage according to its package directions, about 2–3 minutes. Fold it into the eggs. Let steam escape for a few minutes so the filling does not make the tortillas soggy.
  • Warm the tortillas just enough to bend without cracking, using the package directions. Divide the filling evenly into four portions and put one portion down the center of each tortilla. Add 1 oz cheese to each. Fold in the sides and roll snugly.
  • Serve warm, or cool for meal prep: place the burritos in a shallow container in the refrigerator promptly, within 2 hours of cooking (1 hour above 90°F). Once chilled, wrap individually and label with the date. See the notes for freezing and reheating.

Notes

One serving is one large burrito with one-quarter of the filling and 28 g cheese. Use fully cooked sausage. Refrigerate promptly and use within 3–4 days, or freeze individually for up to 2 months for best quality. Remove foil before microwaving. Heat until the center reaches 165°F, turning and resting as needed; time depends on the microwave and whether the burrito is frozen. Cooling and reheating are extra. Nutrition is estimated and changes with sausage and tortilla brands.