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High Protein Vegan Breakfast Burrito
Looking to kick-start your morning with a protein-rich, plant-based breakfast? This high-protein vegan breakfast burrito with black beans and avocado has you covered! Packed with fiber, essential nutrients, and healthy fats, this burrito makes for a filling, nutritious meal. Not only is it satisfying, but it’s also easy to customize and whip up in under 30 minutes. Let’s dive into everything you need to make this delicious breakfast burrito.
Why This Burrito is Great for Weight Loss
High in fiber and protein, this burrito keeps you satisfied and helps reduce cravings. A protein-packed breakfast is shown to support healthy weight loss, especially when it includes fiber, which aids in digestion and helps regulate blood sugar levels. Black beans and tofu provide essential plant-based protein, while avocado offers healthy fats that keep you full and energized.
Ingredients
For the Burrito
- 1 large whole wheat or spinach tortilla (or gluten-free wrap)
- 1/2 cup canned black beans, rinsed and drained
- 1/4 avocado, sliced
- 1/2 cup firm tofu, crumbled
- 1/4 cup bell pepper, diced (any color)
- 1/4 cup onion, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup fresh spinach leaves
- 1 tbsp nutritional yeast (optional, for a cheesy flavor)
- 1 tbsp salsa or hot sauce (optional, for flavor)
- Salt and pepper, to taste
- 1 tsp olive oil or avocado oil for cooking
Optional Add-Ins
- 1 tbsp vegan cheese shreds
- 1 tbsp chopped fresh cilantro
- 1/4 tsp smoked paprika or cumin for added flavor
Equipment
- Non-stick skillet or frying pan
- Spatula
- Cutting board and knife
- Measuring cups and spoons
Prep and Cook Time
- Prep Time: 10 minutes
- Cook Time: 10-15 minutes
- Total Time: 25 minutes
- Serving Size: 1 large burrito (1 serving)
Nutritional Information (per serving)
These values may vary slightly depending on the brands and quantities used.
- Calories: 450 kcal
- Protein: 20g
- Carbohydrates: 50g
- Fiber: 12g
- Fat: 15g
Instructions
- Prepare the Tofu Scramble
In a medium non-stick skillet, heat 1 teaspoon of oil over medium heat. Add the diced onion and bell pepper, cooking until softened, about 3-4 minutes. Then, add the crumbled tofu to the skillet, season with salt, pepper, and optional smoked paprika. Stir well and cook for another 4-5 minutes, allowing the tofu to absorb the spices. - Add the Black Beans and Spinach
Add the black beans and fresh spinach leaves to the skillet with the tofu. Stir and cook until the beans are warmed and the spinach has wilted, about 2-3 minutes. Adjust the seasoning as needed. - Assemble the Burrito
Lay the tortilla flat on a clean surface. Spread the tofu and black bean mixture evenly over the center of the tortilla. Top with avocado slices, cherry tomatoes, nutritional yeast (if using), and any optional ingredients like vegan cheese shreds or cilantro. - Wrap and Serve
Fold in the sides of the tortilla and roll it up tightly to create a burrito. You can serve it as-is or place it back in the skillet to lightly crisp each side, about 1-2 minutes per side. Serve with salsa or hot sauce for added flavor.
Variations and Tips
- Swap the Tortilla: Use a grain-free or low-carb wrap if you’re looking for a lighter option.
- Increase Protein: Add a few slices of tempeh bacon or a sprinkle of hemp seeds for an additional protein boost.
- Add Veggies: Customize with extra veggies like zucchini, mushrooms, or kale for added nutrients and flavor.
- Make It Spicy: Add jalapeños, a dash of sriracha, or extra hot sauce if you enjoy a kick.
- Meal Prep Option: Prepare the filling in advance, store it in an airtight container in the fridge for up to 3 days, and assemble fresh burritos each morning.
When to Enjoy This Dish
This high-protein vegan burrito is a versatile meal that works perfectly as a grab-and-go breakfast, a post-workout meal, or even a lunch option. Its protein and fiber content make it filling enough to sustain you through the morning, especially when paired with a balanced diet. Plus, the beans and avocado provide a great balance of slow-digesting carbs and healthy fats, giving you steady energy without a crash.
Final Thoughts
This high-protein vegan breakfast burrito is a delicious, nutrient-dense option that’s perfect for starting your day off right. With its flexible ingredients and easy customization, it’s a meal you can keep fresh and exciting. Try adding it to your breakfast routine for a tasty and wholesome start to your day. Enjoy!
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Equipment
- Non-stick skillet or frying pan
- Spatula
- Cutting board
- Knife
- Measuring Cups and Spoons
Ingredients
For the Burrito
- 1 large whole wheat or spinach tortilla or gluten-free wrap
- ½ cup of canned black beans rinsed and drained
- ¼ avocado sliced
- ½ cup of firm tofu crumbled
- ¼ cup of bell pepper diced (any color)
- ¼ cup of onion diced
- ¼ cup of cherry tomatoes halved
- ¼ cup of fresh spinach leaves
- 1 tbsp of nutritional yeast optional, for a cheesy flavor
- 1 tbsp of salsa or hot sauce optional, for flavor
- Salt and pepper to taste
- 1 tsp of olive oil or avocado oil for cooking
Optional Add-Ins
- 1 tbsp of vegan cheese shreds
- 1 tbsp of chopped fresh cilantro
- ¼ tsp of smoked paprika or cumin for added flavor
Instructions
- In a medium non-stick skillet, heat 1 teaspoon of oil over medium heat. Add the diced onion and bell pepper, cooking until softened, about 3-4 minutes. Then, add the crumbled tofu to the skillet, season with salt, pepper, and optional smoked paprika. Stir well and cook for another 4-5 minutes, allowing the tofu to absorb the spices.
- Add the black beans and fresh spinach leaves to the skillet with the tofu. Stir and cook until the beans are warmed and the spinach has wilted, about 2-3 minutes. Adjust the seasoning as needed.
- Lay the tortilla flat on a clean surface. Spread the tofu and black bean mixture evenly over the center of the tortilla. Top with avocado slices, cherry tomatoes, nutritional yeast (if using), and any optional ingredients like vegan cheese shreds or cilantro.
- Fold in the sides of the tortilla and roll it up tightly to create a burrito. You can serve it as-is or place it back in the skillet to lightly crisp each side, about 1-2 minutes per side. Serve with salsa or hot sauce for added flavor.
Notes
Nutritional Information (per serving)
- Protein: 20g
- Carbohydrates: 50g
- Fiber: 12g
- Fat: 15g
