Breakfast burritos can be a convenient and tasty start to the day. However, the healthiness of a breakfast burrito depends largely on its ingredients and preparation method. Here’s a closer look at the nutrition profile of breakfast burritos and tips for making them healthier.
Are breakfast burritos nutritious?
A typical breakfast burrito is made with a flour tortilla filled with eggs, cheese, meat, beans, potatoes, salsa and other ingredients. Here’s how the common ingredients stack up nutritionally:
- Eggs – A good source of high-quality protein and several vitamins and minerals. However, the saturated fat and cholesterol content may be a concern for some people when consumed in large amounts.
- Cheese – Provides protein, calcium and vitamin A, but can also be high in saturated fat and sodium.
- Meat – Lean meats like ham or chicken provide protein, B vitamins and minerals like iron and zinc. However, fatty meats like sausage and bacon add a lot of saturated fat and sodium.
- Beans – An excellent plant-based protein and high in fiber, vitamins and minerals.
- Potatoes – Provide carbohydrates, fiber, potassium and vitamin C.
- Salsa – Fresh salsa adds fiber, vitamins A and C and lycopene. Jarred salsa can be high in sodium.
- Tortilla – Provides carbohydrates and a bit of protein, but many refined flour tortillas lack fiber and micronutrients.
Overall, breakfast burritos provide protein, carbohydrates, vitamins and minerals. However, they can also be high in sodium, saturated fat and calories depending on the ingredients used.
Potential health concerns
Here are some potential downsides of breakfast burritos if they are made with less healthy ingredients:
- High in refined carbs and low in fiber if made with white flour tortillas
- High in saturated fat, sodium and nitrates if made with fatty meat like bacon or sausage
- High in sodium if made with a lot of cheese and jarred salsa
- Large portion sizes can mean excessive calories in one sitting
The ingredients and cooking method also impact the nutrition profile. Frying tortillas adds extra fat and calories compared to heating them on the stovetop. Loading up a burrito with multiple high-fat, high-sodium ingredients quickly increases its unhealthy qualities.
Tips for making healthier breakfast burritos
You can optimize the nutrition in breakfast burritos with some simple substitutions:
- Use whole wheat or high-fiber tortillas instead of white flour.
- Fill with plenty of vegetables like spinach, peppers, onions and mushrooms.
- Choose lean protein options like eggs, chicken, fish or tofu.
- Use black beans or pinto beans for an extra fiber boost.
- Limit high-fat cheeses and meat.
- Use fresh salsa or tomato sauce instead of jarred salsa high in sodium.
- Add healthy fats like avocado.
- Cook your eggs without added butter or oil.
- Try grilling, baking or microwaving burritos instead of frying.
- Watch your portion size and stick to one burrito.
Sample healthy breakfast burrito ideas
Here are some ideas for building a more nutritious breakfast burrito:
| Name | Ingredients |
|---|---|
| Southwest Burrito | Whole wheat tortilla, scrambled eggs, black beans, salsa, avocado |
| Veggie Burrito | High-fiber tortilla, tofu scramble, peppers, onions, mushrooms, spinach |
| California Burrito | Wheat tortilla, egg whites, chicken breast, fresh salsa, potatoes |
The bottom line
Breakfast burritos can provide protein, fiber, vitamins and minerals. However, they also can be high in sodium, saturated fat and calories without the right ingredients and preparation. Choosing whole food ingredients like vegetables, lean proteins, fresh salsa and high-fiber tortillas can lead to a nutritious breakfast burrito within a balanced diet.
Conclusion
Breakfast burritos have the potential to be a healthy meal choice as part of a balanced diet, but they can also become high in calories, fat, and sodium if made with unhealthy ingredients. The key is choosing nutrient-dense whole foods like lean proteins, beans, vegetables, fresh salsa, and high-fiber tortillas when making a breakfast burrito. Limiting high-fat meats, cheeses, sodium, and fried preparation methods can help keep breakfast burritos light and nutritious rather than heavy and indulgent. With mindful ingredient choices and proper portion sizes, breakfast burritos can be an energizing and wholesome start to your day.