Here’s a high-protein, nutrient-packed recipe for a Breakfast Burrito with Eggs, Black Beans, and Salsa
perfect for bodybuilders or anyone looking for a hearty, muscle-friendly breakfast or post-workout meal!
Ingredients (Serves 1)
- 2 large eggs (or 4 egg whites for lower fat)
- 1/4 cup canned black beans (rinsed and drained)
- 2 tablespoons salsa (store-bought or homemade)
- 1 whole-grain tortilla (or low-carb wrap if preferred)
- 1/4 cup shredded cheese (e.g., cheddar, Monterey Jack, or a dairy-free alternative)
- 1 teaspoon olive oil or cooking spray
- Optional add-ins:
- Diced bell peppers
- Chopped onions
- Spinach or kale
- Avocado slices
- Hot sauce or Greek yogurt (as a sour cream substitute)
Instructions
1. Prepare the Filling:
- Heat a non-stick skillet over medium heat and add olive oil or cooking spray.
- If using optional add-ins like bell peppers, onions, or spinach, sauté them for 2-3 minutes until softened.
2. Cook the Eggs:
- In a bowl, whisk the eggs (or egg whites) with a pinch of salt and pepper.
- Pour the eggs into the skillet with the sautéed vegetables (if using).
- Cook, stirring gently, until the eggs are scrambled and fully cooked.
3. Warm the Tortilla:
- While the eggs are cooking, warm the whole-grain tortilla in a separate skillet or microwave for 10-15 seconds to make it pliable.
4. Assemble the Burrito:
- Lay the warmed tortilla flat on a plate.
- Spread the scrambled eggs evenly over the center of the tortilla.
- Add the black beans, salsa, and shredded cheese on top of the eggs.
- Optional: Add avocado slices, hot sauce, or a dollop of Greek yogurt for extra flavor.
5. Fold the Burrito:
- Fold the sides of the tortilla inward, then roll it up tightly from the bottom to enclose the filling.
6. Serve:
- Enjoy immediately, or wrap the burrito in foil to keep it warm for later.
- Optional: Serve with extra salsa or a side of fresh fruit.
Macros (Approximate)
- Calories: ~350-400 kcal
- Protein: ~20-25g (from eggs, black beans, and cheese)
- Carbs: ~35-40g (from tortilla and black beans)
- Fats: ~12-15g (from eggs, cheese, and optional avocado)
Why This Meal is Great for Bodybuilders:
- High Protein: Eggs and black beans provide a solid dose of protein to support muscle repair and growth.
- Complex Carbs: Whole-grain tortillas and black beans offer fiber and sustained energy.
- Healthy Fats: Cheese and optional avocado add healthy fats, which are essential for hormone production and overall health.
- Customizable: You can easily adjust the ingredients to fit your macros and preferences.
Enjoy this flavorful and filling breakfast burrito as a delicious way to start your day or refuel after a workout! 🌯🍳🥑