August 25, 2021

The Ultimate Healthy Breakfast Burritos (Freezer-Friendly!)

These Ultimate Healthy Breakfast Burritos are made with sauteed veggies, turkey sausage, hash browns, eggs, egg whites, cheese, and salsa. Each burrito is only 150 calories with 13g of protein! They're great for meal-prep and freezer friendly.

I've always been more of a "sweet" person when it comes to my breakfasts. I'm a sucker for a good pancake recipe with lots of [sugar-free] maple syrup or a really delicious plate of homemade crepes with lots of fresh fruit!

Now, when I got pregnant and had morning sickness, I couldn't stand anything sweet - not even fruit! So I started coming up with savory breakfasts that would settle my stomach and satisfy my hunger.

After a while, I got tired of having to make breakfast every morning. I searched for "healthy breakfast burritos" on pinterest but all I could find were "sausage and egg burritos." High in fat and incredibly basic. Not about it.

That's how these delicious and healthy breakfast burritos were created: I needed a quick, meal prep friendly breakfast that had lots of flavor, nutritious ingredients, and balanced macros. You're going to love them!

The filling for breakfast burritos

Ingredients for healthy breakfast wraps

One of the things I love most about these easy breakfast burritos is how many ingredients and flavors are packed inside. Unlike other recipes you'll find, it's not just a tortilla with sausage, eggs, and cheese. Inside these healthy breakfast burritos, you'll find:

  • Fresh sauteed vegetables: green peppers, red peppers, and onions sauteed until soft and fragrant perfectly compliment the proteins in this recipe. Just wait until you smell it all together!
  • Seasoned turkey sausage: I love this brand of turkey sausage (not sponsored) but feel free to use any brand you like. You just want to end up with lots of sausage crumbles, not diced sausage. We're adding oregano and garlic powder to make the meat fragrant.
  • Crispy hash browns: cooked in the leftover oils from the sausage and pan fried until crispy on the outside and soft on the inside. They're probably my favorite part of the whole recipe! To make things simple, I just use frozen hash browns like these.
  • Eggs and egg whites: a combination of the two will give the most amount of protein without adding too much extra fat. To make things simple, I just keep a carton of liquid egg whites in the fridge.
  • Three cheese blend: if you've been around here long enough, you probably know by now that I am not a fan of plain cheddar cheese. It's so basc. So, I always keep a large bag of reduced fat shredded Mexican cheese on hand. It's in SO MANY of my recipes, so you won't regret buying a big bag!
  • Smooth salsa: I only say smooth because I hate chunky salsa haha. Use whatever brand of salsa you love!
  • Fresh cilantro: tossed with all the cooked ingredients at the very end. It's the perfect finish to this delicious filling! If you think cilantro tastes like soap, I'll forgive you.
  • Low carb tortillas: the key to balancing the macros for these burritos. This is the brand I always buy (not sponsored) but you can use any brand you like! Just make sure the tortillas are "burrito" sized (about 8").

Ingredients for healthy breakfast burritos

How to make healthy breakfast burritos

Guess what - you only need ONE PAN for the entire recipe! It's wonderful. We're just going to rotate what is cooking in the pan and mix everything together in one massive bowl.

You're going to want a non-stick skillet (or even a wok!) for this because the hash browns and eggs are going to be cooked on high heat with minimal oil and we don't want to burn our pan!

Start by sauteing the peppers and onions until soft and fragrant in some cooking spray. Dice the veggies as small as your pinky fingernail so they cook faster, soften more, and stuff better inside the tortillas.

After the veggies are done, respray the skillet and add the turkey sausage. Season and cook until browned and very fragrant.

DO NOT drain the excess oil as you remove the sausage from the skillet! This is easiest if you use a slotted spoon to remove the sausage.

A man wrapping a burrito

Turn up the heat to medium-high and add the frozen hash browns straight into the skillet with the sausage oil.

Adding them frozen instead of thawed will make sure they crisp up more than boil, and cooking them in the leftover oil infuses the potatoes will all the savory flavor from the meat. It's seriously next-level, my friend.

Lastly, whisk together the eggs, egg whites, and Everything seasoning, then pour into the hot skillet greased with cooking spray. Because the skillet is already hot, these eggs take less than 2 minutes to cook!

Fold in the cilantro to the giant bowl of burrito filling and you're almost done!

Now it's time to assemble the healthy breakfast wraps. Use a 1/2 C measuring cup to portion the burrito filling into a pile (yes, a pile) in the middle of the tortilla.

Add 1 tablespoon of shredded cheese and 1 tablespoon of salsa on top of the filling, then roll into a burrito with both ends closed.

PRO TIP: I worked at Taco Bell for 3 1/2 years in high school, so I actually know how to wrap a burrito the best way! Check out this quick 30 second tutorial to learn how! 👏🏼

A man holding a breakfast burrito

Frequently asked questions

Can these burritos be made gluten-free?

Sure! Just use your favorite brand of gluten-free tortillas. If you want to keep the macros closer to the original recipe, try and use a gluten-free low-carb tortilla.

Can these burritos be made dairy-free?

Yes! Just use your favorite non-dairy cheddar cheese.

Can I make my wraps vegetarian?

Sure! You can substitute the sausage for a can of black beans. Season with the same seasonings and add some olive oil to the skillet before cooking the hash browns.

How long do my healthy breakfast burritos last?

Wrap each burrito individually in foil, then store in the fridge for up to a week. You can also store each individually wrapped burrito in a large ziploc bag in the freezer for up to 3 months. Thaw in the fridge overnight.

A bag of freezer-friendly breakfast burritos

How do I reheat breakfast wraps?

Because these wraps are made with extra soft tortillas, you'll need to reheat a little different. Cut your burrito in half, warm for 30 seconds in the microwave, then flip over and warm an additional 30 seconds. The tortilla will be very hot and the inside will be fully warmed.

More meal prep breakfast recipes

Easy Healthy Breakfast Egg Muffins

Fresh and Healthy Strawberry Cheesecake Crepes

Healthy Mint Chocolate Protein Donuts

The Best Fluffy Whole Wheat Banana Pancakes

3 Ingredient Pumpkin Spice Pancakes

A stack of healthy breakfast burritos

Ok ok if you made it this far, congrats. I'm already hungry for more of these healthy breakfast burritos! You need to make them ASAP.

Be sure to leave a star rating and review below if you've tried the recipe so other readers know how you liked it! You can also tag me on Instagram - I love seeing you make my recipes!

These Ultimate Healthy Breakfast Burritos are made with sauteed veggies, turkey sausage, hash browns, eggs, egg whites, cheese, and salsa. Each burrito is only 150 calories with 13g of protein! They're great for meal-prep and freezer friendly.


Brooke Harmer













  • 16 Xtreme Wellness High Fiber Tortillas*
  • 1 green pepper, finely diced
  • 1 red pepper, finely diced
  • 1 onion, finely diced
  • 1 lb. Jennie-O 93% Lean Turkey Sausage
  • ½ tsp oregano
  • ½ tsp red chili flakes
  • 3 C frozen cubed hash browns
  • 3 eggs
  • ⅔ C liquid egg whites
  • 1 tsp Everything But The Bagel seasoning (optional)
  • 1 bunch cilantro, chopped
  • 1 C reduced fat shredded Mexican-style cheese
  • 1 C salsa


  1. Set out a very large mixing bowl next to the stove and pull out the frozen hash browns to thaw slightly. In a glass measuring cup, whisk together the eggs, egg whites, and Everything seasoning.
  2. Heat a large skillet to medium-high heat and spray with cooking spray. Saute the green pepper, red pepper, and onion until soft and fragrant, about 5-7 minutes. When finished, add to the mixing bowl.
  3. Respray the pan and add the turkey sausage. Mince, season with oregano and red chili flakes, and brown until no longer pink, about 5 minutes. When finished, use a slotted spoon to add the meat to the mixing bowl, but DO NOT DRAIN the oils and juices from the pan.
  4. Add the hash browns straight to the hot skillet in the oils and pan fry until cooked and crispy, about 10 minutes. To avoid boiling the potatoes or having them turn out mushy, toss them around the pan often. Season with salt and pepper to taste. When finished, add to the large mixing bowl.
  5. Give the egg mixture a quick whisk, then add to the hot skillet. Scramble the eggs how you like them, then remove from the heat and add to the large mixing bowl.
  6. By now, your mixing bowl should have the sauteed veggies, seasoned sausage, crispy hash browns, and scrambled eggs. Gently fold in the cilantro and toss everything until well combined.
  7. To make the burritos, portion out ½ cup of the burrito filling onto the center of a tortilla, then top with 1 tablespoon of cheese and 1 tablespoon of salsa. Roll the burrito with both ends closed**, then wrap in aluminum foil. Repeat with each tortilla. You should end up with exactly 16 burritos.


*See blog post for gluten-free substitutions.

**Click here for a 30 second tutorial for how to wrap a burrito with both ends closed!

Nutrition facts are a calculated estimate of one burrito, including the cheese and salsa.


Serving: 1 burrito / Calories: 152 / Fat: 5.6g / Saturated Fat: 1.5g / Sodium: 555mg / Carbohydrates: 23.3g / Fiber: 12.5g / Sugar: 0.9g / Protein: 12.8g