Breakfast burritos are one of the most practical things you can make on a Sunday and eat all week. A warm tortilla wrapped around scrambled eggs, browned turkey sausage, peppers and melted cheese gives you a balanced meal with plenty of protein, and you can eat it with one hand while you find your keys.
This version uses lean turkey sausage in place of pork, which keeps the saturated fat lower without sacrificing the savory flavor that makes the filling work. Eggs supply most of the protein, and a whole-wheat tortilla adds fiber. The filling comes together in one skillet in about 15 minutes, so the whole recipe fits a weekday morning if you start early.
The recipe makes four burritos, so you can eat one fresh and freeze the rest. Once you have the method down, you can change the cheese, add beans or swap in a different sausage without changing the basic approach to making breakfast burritos.
Full recipe below
Turkey Sausage Breakfast Burritos
Why this recipe works
The filling is built in stages so every component cooks properly. Browning the turkey sausage first builds flavor in the pan, and the peppers and onions cook in the rendered fat. Eggs go in last and are cooked gently, so they stay soft and moist instead of rubbery once they are rolled inside the tortilla.
Turkey sausage is naturally leaner than pork sausage, but it can dry out if overcooked. Breaking it into small crumbles and adding a splash of water or salsa to the pan keeps the texture tender. The eggs bind the filling together, so the burrito holds its shape when you bite into it.
Because each burrito has protein from eggs, sausage and cheese, it keeps you full longer than a plain carbohydrate breakfast. The Greek yogurt breakfast bowls on this site take a similar high-protein approach if you want a lighter option on other mornings.
Ingredients you need, and how to choose them
- Eggs, 8 large: Buy fresh eggs and keep them refrigerated until you cook them. Eight eggs cover four burritos with a generous filling without making the wrap soggy.
- Turkey breakfast sausage, 12 oz: Look for a fresh product in a tube or loose in the package, not a pre-cooked patty. Check the label for a sodium level you are comfortable with, since brands vary widely. Plain or lightly seasoned varieties let you control the spice.
- Large flour tortillas, 4 (about 10 inches): Choose whole-wheat or high-fiber tortillas for more fiber. Warm them before rolling so they bend without cracking. Very thin tortillas tear more easily when full.
- Red bell pepper, 1 medium, diced: Diced peppers add sweetness and color. Cook them until just tender so they do not release too much water into the eggs.
- Yellow onion, 1/2 small, finely diced: A small amount of onion gives depth without overpowering the filling.
- Shredded Mexican-blend cheese, 1 cup (4 oz): Sharp cheddar or Monterey Jack also work well. Use shredded cheese you grate yourself if you can, since pre-shredded versions contain anti-caking agents that can make the melt slightly grainy.
- Salsa, 1/2 cup, plus extra for serving: A chunky salsa adds moisture and flavor. Drain off excess liquid if it looks watery.
- Olive oil, 1 tbsp, plus a little cooking spray, for the pan.
- Salt, 1/2 tsp, and black pepper, 1/4 tsp, adjust to taste. Taste the sausage first, since it is already seasoned.
- Ground cumin, 1/2 tsp, and chili powder, 1/2 tsp, for warm flavor.
How to make turkey sausage breakfast burritos step by step
- Heat 1 tbsp olive oil in a large nonstick skillet over medium heat. Add the diced onion and red pepper and cook for 4 to 5 minutes, stirring occasionally, until softened. Move the vegetables to one side of the pan.
- Add the turkey sausage to the empty side of the pan. Break it apart with a spatula into small crumbles and cook for 6 to 8 minutes, until no pink remains and the meat is browned in spots. Stir in the cumin and chili powder for the last minute of cooking. The sausage is done when an instant-read thermometer inserted into the thickest crumbles reads 165°F, which is the USDA safe minimum internal temperature for ground poultry.
- Whisk the eggs in a bowl with the salt and pepper until fully combined and no streaks of white remain. Pour the eggs over the sausage and vegetables. Reduce the heat to medium-low.
- Stir the eggs gently with a spatula, pulling the cooked edges toward the center, for 3 to 4 minutes. Pull the pan off the heat while the eggs still look slightly glossy, since they will keep cooking as they rest. Stir in half the cheese until melted.
- Warm the tortillas one at a time in a dry skillet for 20 to 30 seconds per side, or wrap them in a damp paper towel and microwave for 20 seconds. Warm tortillas are easier to roll.
- Spoon about 1 cup of filling down the center of each tortilla, leaving a 2-inch margin at the bottom. Top with a spoonful of salsa and a little of the remaining cheese.
- Fold the bottom edge up over the filling, fold in both sides, then roll tightly away from you to form a burrito. Place seam side down on a plate.
- To crisp the outside, heat a clean skillet over medium heat and cook each burrito seam side down for 1 to 2 minutes, turning once, until lightly golden. Serve warm with extra salsa.
Storage and reheating
Refrigerate leftover burritos within two hours of cooking. Wrap each one tightly in foil or plastic wrap and store in the refrigerator for up to 3 to 4 days, following the FoodSafety.gov cold food storage guidelines for cooked egg and meat dishes.
To freeze, wrap each cooled burrito in plastic wrap, then place it in a freezer bag and press out the air. They keep for up to 3 months. Freeze them before adding extra salsa, since watery toppings can make the tortilla soggy when thawed.
To reheat from the refrigerator, unwrap the burrito, place it on a microwave-safe plate, cover with a damp paper towel and microwave for 60 to 90 seconds, turning halfway through. For a frozen burrito, remove the plastic wrap, wrap in a paper towel and microwave for 2 to 3 minutes, flipping halfway. Let it rest for one minute before eating so the center heats evenly. Reheat until the center reaches 165°F.
Common mistakes to avoid
- Overfilling the tortilla. More than about 1 cup of filling makes the wrap impossible to roll and more likely to split. Keep the filling in the center and leave a margin at the edges.
- Cooking the eggs too long. Eggs keep cooking after you remove them from heat. If you wait until they look fully set in the pan, they will be dry and rubbery by the time you eat them.
- Skipping the sausage thermometer check. Turkey sausage can look browned before it is fully cooked through. Check that the center of the thickest crumbles reaches 165°F.
- Using wet salsa straight from the jar. Drain excess liquid from salsa and tomatoes. Excess moisture is the most common reason a breakfast burrito falls apart.
- Rolling cold tortillas. Cold tortillas crack and tear. Warm them for 20 to 30 seconds before filling.
- Freezing burritos with fresh salsa or sour cream. These toppings separate when frozen. Add them after reheating.
Swaps and variations, including a lighter option
- Lighter option: Use 6 egg whites plus 2 whole eggs in place of 8 whole eggs. Use reduced-fat shredded cheese, about 1/2 cup, and a whole-wheat tortilla. This version cuts the calories and saturated fat while keeping most of the protein.
- Vegetarian: Replace the turkey sausage with a plant-based crumble or with 1 cup of black beans, drained and mashed slightly, plus 1 tsp smoked paprika.
- Spicy: Add 1 jalapeño, seeded and finely diced, to the vegetables, and use pepper jack cheese.
- Potato version: Add 1 cup of diced and pre-cooked potatoes to the skillet for a heartier breakfast. Note that this increases the carbohydrates and calories per burrito.
- Extra vegetables: Add a handful of baby spinach in the last minute of cooking so it wilts into the eggs. Spinach works well alongside the flavors in these spinach and feta egg muffins if you want to combine ideas.
What to serve with these breakfast burritos
A simple side of fresh fruit, such as sliced oranges or berries, adds vitamin C and balances the savory filling. Pair the burritos with a small bowl of black beans or a handful of cherry tomatoes if you want more fiber.
For a fuller spread, serve them alongside a glass of milk or a cup of unsweetened coffee. If you are following a general eating plan, the daily protein guide on this site can help you decide how much to eat per meal. Guidance from the Dietary Guidelines for Americans also recommends including a variety of vegetables, fruits and whole grains across the day.
Frequently asked questions
Can I make breakfast burritos ahead of time?
Yes. Breakfast burritos are one of the best make-ahead breakfasts. Wrap them individually after they cool and refrigerate for up to 3 to 4 days, or freeze for up to 3 months. Reheat until the center reaches 165°F.
How much protein is in one breakfast burrito?
With 2 eggs, about 3 oz of turkey sausage and a tablespoon of cheese in a whole-wheat tortilla, one burrito typically provides around 25 to 30 grams of protein. Exact numbers depend on your brands, so check the Nutrition Facts label or calculate with a food tracker.
Can I freeze breakfast burritos without the tortilla getting soggy?
Yes. Leave out fresh salsa and sour cream until after reheating, drain the vegetables well and let the filling cool completely before wrapping. Wrap each burrito tightly in plastic wrap so no moisture builds up on the tortilla.
What is the safe internal temperature for turkey sausage and eggs?
Turkey sausage should reach 165°F in the thickest part, and eggs should be cooked until firm, with no runny yolk or whites. The FoodSafety.gov safe minimum temperature chart lists 165°F for all poultry and for leftovers.
Can I use pork sausage instead of turkey sausage?
You can, but pork sausage is higher in saturated fat and calories per ounce. Cook it until it reaches 160°F, and drain excess fat from the pan before adding the eggs to keep the burritos from becoming greasy.
Are breakfast burritos a healthy breakfast?
They can be, especially with lean sausage, eggs, vegetables and a whole-wheat tortilla. Reduce the cheese or use a lighter version to control calories, and add fruit or vegetables on the side for a more balanced plate.
Turkey Sausage Breakfast Burritos
Hearty, high-protein breakfast burritos with turkey sausage, scrambled eggs, peppers, onion and melted cheese, ready in 25 minutes and easy to freeze.
Ingredients
Instructions
- Heat the olive oil in a large nonstick skillet over medium heat. Add the onion and red pepper and cook 4 to 5 minutes until softened.
- Add the turkey sausage and break into small crumbles. Cook 6 to 8 minutes until browned, stirring in the cumin and chili powder for the last minute. Check that the thickest crumbles reach 165°F.
- Whisk the eggs with the salt and pepper. Pour over the sausage and vegetables and reduce heat to medium-low.
- Stir gently 3 to 4 minutes until just set but still glossy. Remove from heat and stir in half the cheese.
- Warm the tortillas 20 to 30 seconds per side in a dry skillet.
- Spoon about 1 cup of filling onto each tortilla, top with salsa and a little cheese, then fold the sides and roll tightly.
- Crisp each burrito seam side down in a clean skillet over medium heat for 1 to 2 minutes, turning once. Serve warm.
Notes
- Freeze wrapped burritos for up to 3 months. Reheat from frozen in the microwave for 2 to 3 minutes, flipping halfway, until the center reaches 165°F.
- Refrigerate for up to 3 to 4 days.
- For a lighter version, use 6 egg whites plus 2 whole eggs and reduced-fat cheese.
Nutrition per serving
- Calories
- 665
- Protein
- 46g
- Carbs
- 30.7g
- Fat
- 39.1g
- Saturated fat
- 13.4g
- Fiber
- 6.2g
- Sugar
- 4.1g
- Sodium
- 1745mg
- Cholesterol
- 480mg
