Egg Bean Burrito
Burritos are a filling and savory breakfast option (or any meal for that matter)! My Egg Bean Burrito is perfect for the kiddos to cook and prepare themselves. This recipe is very versatile and everyone can even it their own using their favorite ingredients or whatever veggies are in the fridge; no need to go to the grocery store. Making this delicious breakfast is the perfect weekend activity. Want to know the best part? If you make extra, you can freeze them and have a delicious, healthy breakfast at any time!
Egg Bean Burrito
This Egg Bean Burrito can be made in 20 minutes or less. The kids may need a little assistance cutting up the veggies and cracking the eggs, but they can take the lead from there! All it takes is a quick scramble of the eggs over medium heat, and the mixing of veggies, spices and cheese into the beans. Put it all in a whole wheat tortilla, and there you have it. Simple, easy and healthy; it doesn’t get better than that!
Egg Bean Burrito Wrapping and Storage
Wrap the bottom and top of the tortilla in towards the center. Then roll from left to right so all the contents of the delicious Egg Bean Burrito are tucked inside. Wrap the burrito in foil, and place in a freezer-safe bag. Be sure to write the date on the bag with a permanent marker! The burritos will last for about 3 months in the freezer. When you are ready to eat, remove the foil and place the Egg Bean Burrito in the microwave on high for about 1 minute. Enjoy!
All about Eggs
Like the Egg Bean Burrito recipe itself, eggs are a very versatile ingredient and can be cooked in many different ways. You can scramble, poach, fry, or boil eggs. Definitely give these cooking methods a try! A fried egg with a runny yolk would be delicious in this Egg Bean Burrito as well! Looking for a quick lesson on how to scramble eggs? Check out my recipe for Scrambled Eggs with Tomatillo Salsa – also a great filling for an Egg Bean Burrito.
Egg Health Benefits
Eggs pack some powerful nutrition within the walls of that shell. The white of the egg contains higher amounts of protein (6 grams!), selenium and riboflavin, while the yolk contains higher amounts of vitamin D, choline, lutein, and zeaxanthin. Overall, the egg contains 13 essential vitamins and minerals in total. These vitamins and minerals help with muscle health, brain health and cognition, eye health and act as antioxidants. Coming in at 70 calories for one large egg, they sure do pack a punch.
All about Beans
Types of Beans
For this recipe we used black beans and added spices and flavors like cumin, chili powder and lime juice to give it a Mexican flavor profile. Feel free to make this recipe your own! If you don’t have black beans in the cupboard, you can swap them for any beans you like, including kidney or pinto beans. Or you can completely change up the flavor profile using chickpeas, olive oil and za’atar for a Mediterranean inspired Egg Bean Burrito. Let us know if you tried anything different below in the comments!
Bean Health Benefits
Beans offer a lot of health benefits – so much so, that it is recommended by the US Dietary Guidelines to eat 3 cups a week! For one serving, or about one half cup, black beans provide 114 calories, 8 grams of protein and 8 grams of fiber! In addition, beans provide us with vitamins and minerals such as thiamin, folic acid, riboflavin, vitamin B6, copper, phosphorus, manganese, magnesium and iron – whew!
Egg Nutrition Facts & Info. (n.d.). Retrieved November 23, 2019, from https://www.eggnutritioncenter.org/.
Bean Nutrition Overview. (n.d.). Retrieved November 23, 2019, from https://beaninstitute.com/bean-nutrition-overview/.
- 1 tablespoon olive oil
- 4 eggs beaten
- 1 15-ounce can black beans rinsed and drained
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ½ teaspoon kosher salt
- 1 tomato chopped
- ¼ red onion chopped
- 1 tablespoon lime juice
- 1 cup shredded cheddar cheese
- 2 8-inch whole wheat tortillas
- In a skillet over medium heat, add oil. Add eggs and move periodically with wooden spoon or spatula until consistency you like is achieved.
- In a bowl, add beans, chili powder, cumin, and salt. Mash together until smooth but slightly chunky and holds together.
- In a food processor, add tomato, onion, and lime juice and process until minced and more like salsa.
- Add cheese and salsa to bowl with beans and stir to combine.
- Spread ½ filling on bottom third of each tortilla and top with ½ the eggs. Roll up snugly, tucking in the ends as you go.
- Optional: wrap each burrito in foil and freeze up to 3 months. To heat: unwrap foil and place burrito on microwave safe plate. Cover and microwave on high until hot, approximately 2 minutes.