Egg Avocado and Black Bean Breakfast Burrito

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Egg Avocado and Black Bean Breakfast Burrito

This perfect protein-based breakfast is easy to prepare the night before for a fast flavorful start to your day.

Ingredients

Servings  4   Serving Size   1 burrito

  • Cooking spray
  • 1 1/3 cups liquid egg whites
  • 1 can no-salt-added black beans (rinsed, drained)
  • 4 whole-wheat tortillas (lowest sodium available)
  • 2 medium avocados (sliced)
  • 1/4 cup hot sauce or salsa (lowest sodium available) (optional)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Heat over medium heat.
  2. Pour the egg whites into the skillet, stirring constantly with a rubber spatula to scramble. Cook until the eggs are almost set. Add the beans, stirring until combined and heated through.
  3. Microwave the tortillas on 100% power (high) for 45 seconds. (Makes them pliable and easier to roll.) Transfer to a work surface.
  4. Spread the egg mixture in the center of each tortilla.
  5. Top with the avocado and hot sauce or salsa.
  6. Fold the bottom half of the tortilla up to almost meet the top half (leave about a 1-inch flap of tortilla). Then, pull back with your fingers on the filling area to tuck in the filling and form a roll. Next, slightly fold both sides in. With both sides folded, tightly roll the tortilla forward to create a burrito.

Cooking Tip: For a quick grab-and-go breakfast, make the burritos the night before and wrap them in parchment paper or wax paper. When you’re ready to eat the burritos, microwave them on 100% power (high) for 2 to 3 minutes.

Nutrition Facts

Egg Avocado and Black Bean Breakfast Burrito

CaloriesCalories

289 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

10g Per Serving

Nutrition Facts

Calories 289
Total Fat 15.1 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 9.9 g
Cholesterol 0 mg
Sodium 218 mg
Total Carbohydrate 34 g
Dietary Fiber 10 g
Sugars 2 g
Protein 12 g

Dietary Exchanges
2 starch, 1 vegetable, 1 lean meat, 2 fat

Copyright © 2018 American Heart Association, Healthy For Good™

This perfect protein-based breakfast is easy to prepare the night before for a fast flavorful start to your day.

Nutrition Facts

Egg Avocado and Black Bean Breakfast Burrito

CaloriesCalories

289 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

10g Per Serving
×
Calories 289
Total Fat 15.1 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 9.9 g
Cholesterol 0 mg
Sodium 218 mg
Total Carbohydrate 34 g
Dietary Fiber 10 g
Sugars 2 g
Protein 12 g

Dietary Exchanges
2 starch, 1 vegetable, 1 lean meat, 2 fat

Ingredients

Servings  4   Serving Size   1 burrito

  • Cooking spray
  • 1 1/3 cups liquid egg whites
  • 1 can no-salt-added black beans (rinsed, drained)
  • 4 whole-wheat tortillas (lowest sodium available)
  • 2 medium avocados (sliced)
  • 1/4 cup hot sauce or salsa (lowest sodium available) (optional)

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray a large skillet with cooking spray. Heat over medium heat.
  2. Pour the egg whites into the skillet, stirring constantly with a rubber spatula to scramble. Cook until the eggs are almost set. Add the beans, stirring until combined and heated through.
  3. Microwave the tortillas on 100% power (high) for 45 seconds. (Makes them pliable and easier to roll.) Transfer to a work surface.
  4. Spread the egg mixture in the center of each tortilla.
  5. Top with the avocado and hot sauce or salsa.
  6. Fold the bottom half of the tortilla up to almost meet the top half (leave about a 1-inch flap of tortilla). Then, pull back with your fingers on the filling area to tuck in the filling and form a roll. Next, slightly fold both sides in. With both sides folded, tightly roll the tortilla forward to create a burrito.

Cooking Tip: For a quick grab-and-go breakfast, make the burritos the night before and wrap them in parchment paper or wax paper. When you’re ready to eat the burritos, microwave them on 100% power (high) for 2 to 3 minutes.

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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