High-Protein Breakfast Burrito [Plant-Forward & Dietitian-Approved]

Start your morning with a high-protein breakfast burrito, perfect for meal prep, yet tasty enough for a weekend brunch.

Let’s be honest,mornings are tough. So why make them harder by having to plan and cook breakfast from scratch? This breakfast burrito offers a convenient, protein-packed way to start your day, with plenty of fiber to help keep your energy steady [1].

Why is Fiber and Protein Important in the Morning?

Fiber

Men need around 28-34 grams of fiber a day where women need between 22-28 grams per day. The problem is, 97% of men and 90% of women are not meeting these fiber goals [2]. If we have a breakfast full of simple carbs and no fiber, we are not only missing out on sustained energy to keep us going throughout the morning time but you are also setting yourself up for failure with meeting your fiber needs by the end of the day.

Protein

Protein helps with keeping us full, and functions to support our muscles, immune system, hormones and enzymes [3].

Features of this High-Protein Breakfast Burrito

Protein

My high-protein breakfast burrito featuring my Plant-based Chipotle Sauce, that has a boost of protein with its base of silken tofu, I also include black beans for a second source of plant-based protein, and creamy tofu scramble for a third.

Combined it has over 20 grams of plant based protein.

Fiber

I love beans, not only do they provide plant-based protein but, they also provide fiber, complex carbohydrates sources, and iron. I used black beans in this recipes, but changing up the type can help give you more variations for flavor combinations. For even more protein, I included

Micronutrients

Calcium:
With two sources of tofu in this recipe, the plant-based chipotle sauce and the creamy tofu scramble, you’re getting two different sources of calcium. Tofu is often made using calcium salts, making it a great plant-based source of this essential mineral.

Iron:
This recipe delivers iron from the tofu, fortified flour tortilla, and beans. When paired with cabbage, you also get a boost of vitamin C, which helps enhance iron absorption.

Substitutions and Modifications

Tofu Scramble:

• Eggs
• Just egg
• Curried lentils

Plant-based Chipotle Sauce:

• Baba ganoush (check out my recipe HERE for Vegan Baba Ganoush)
• Mayo
• Salsa Macha
• Chili crisp
• Guacamole
• Avocado
• Plant-based sour cream
• Labneh

Salsa Roja

• Salsa verde
• Pico de gallo
• Mexican street corn
• Cowboy caviar
• Mango or pineapple salsa (don’t nock it till your try it!)

Veggies:

• Roasted peppers
• Caramelized onions
• Sautéed spinach
• Roasted butternut squash

Modifications:

• Add crispy potatoes
• Add crispy bean snacks
• Add savory granola

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