Craving a hearty and healthy start to your day? These Southwest Black Bean and Scrambled Egg Burritos offer a delicious way to enjoy a protein-packed breakfast. You’ll love how easy they are to assemble and customize, making them a perfect addition to your healthy breakfast protein ideas.
Key Ingredients & Substitutions:
- Eggs: Use egg whites for a lighter option.
- Black Beans: Canned pinto beans work well as a substitute.
- Tortillas: Opt for whole wheat tortillas for added fiber.
- Salsa: Choose your favorite heat level.
Ingredients:
Main:
- 6 large eggs
- 1/4 cup milk (any kind)
- 1 tablespoon olive oil
- 1 (15-ounce) can black beans, rinsed and drained
- 1/2 cup corn (frozen or canned, drained)
- 4-6 large flour tortillas
Spices:
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground cumin
- Pinch of salt and black pepper
Optional Toppings:
- 1/4 cup shredded cheddar cheese
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons salsa or hot sauce
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (varies with toppings)
- Tools Needed: Large skillet, mixing bowl, whisk.
Step-by-Step Instructions:
1. Prepare the Egg Mixture
In a medium bowl, whisk together the eggs, milk, salt, and pepper until well combined. This ensures your scrambled eggs will be light and fluffy.
2. Sauté the Black Bean Mixture
Heat olive oil in a large skillet over medium heat. Add the rinsed black beans, corn, chili powder, and cumin. Cook for 3-5 minutes, stirring occasionally, until heated through and fragrant.
3. Scramble the Eggs
Push the black bean mixture to one side of the skillet. Pour the egg mixture into the empty side of the skillet. Cook, stirring gently, until the eggs are scrambled and cooked to your desired consistency. Then, gently combine the scrambled eggs with the black bean mixture.
4. Warm the Tortillas
Warm the tortillas according to package directions, either in the microwave or a dry skillet. Warm tortillas are more pliable and less likely to tear when filled.
5. Assemble Your Burritos
Lay out each warm tortilla. Spoon an equal amount of the egg and black bean mixture down the center of each tortilla. If using, sprinkle with shredded cheese, cilantro, or a dollop of salsa.
6. Fold and Serve
Fold in the sides of the tortilla, then roll it up tightly from the bottom. Serve immediately for a satisfying and healthy breakfast protein idea.
Variation Ideas:
- Add diced bell peppers or onions to the black bean mixture for extra vegetables.
- Include a dollop of Greek yogurt or avocado for added creaminess and healthy fats.
- Spice it up with a pinch of cayenne pepper or a dash of your favorite hot sauce in the egg mixture.
- Make it a bowl! Serve the mixture over a bed of quinoa or brown rice instead of tortillas.
Storage Instructions:
Leftover burritos can be individually wrapped in plastic wrap or foil and stored in the refrigerator for up to 3 days. To reheat, remove the wrapping and microwave for 1-2 minutes, or heat in a dry skillet until warmed through. These make excellent grab-and-go healthy breakfast protein ideas.
Frequently Asked Questions (FAQ):
Can I make these ahead of time?
Yes, you can assemble the burritos and store them in the refrigerator for up to 3 days. Reheat as directed.
What kind of tortillas work best?
Large flour tortillas are ideal for rolling, but whole wheat or even corn tortillas (though more prone to tearing) can be used.
Can I use other types of beans?
Absolutely! Pinto beans or kidney beans would work wonderfully in this recipe.
How can I make this spicier?
Add a pinch of cayenne pepper, extra chili powder, or a dash of your favorite hot sauce to the egg and bean mixture.
Is this recipe freezer-friendly?
Yes, you can wrap individual burritos tightly in foil and then place them in a freezer-safe bag for up to 1 month. Thaw overnight in the refrigerator before reheating.
Can I add other vegetables?
Certainly! Diced bell peppers, onions, or even spinach would be delicious additions to the black bean mixture.
