Sweet Potato & Black Bean Breakfast Burritos
Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel
No more excuses for skipping breakfast! These burritos are your secret weapon for those crazy mornings. Make them ahead and stash them in the freezer, then zap them for 2 minutes in the microwave, and you have a warm breakfast in hand. You can use up any veggies you like, but this combo of black beans, sweet potato, and eggs, all rolled up in a whole-wheat tortilla, packs plenty of fiber and protein to sustain you throughout the morning.
If you’re eating right away, you can add a dollop of Greek yogurt, sliced avocado, or a handful of fresh cilantro leaves. But those are best fresh, so omit if you’re planning to freeze.
3 teaspoons extra-virgin olive oil
1 yellow onion, diced
½ teaspoon ground cumin
½ teaspoon chile powder
1 bell pepper, seeded and diced
1 sweet potato, peeled and diced
1 can (15 oz/470 g) black beans, no salt added, rinsed and drained
Salt and freshly ground pepper
9 large eggs
6 large whole-wheat tortillas
Shredded jack cheese, salsa, or hot sauce for toppings (optional)
In a large nonstick skillet over medium-high heat, warm 2 teaspoons of the olive oil. Add the onion and sauté until it begins to soften, about 3 minutes. Add the cumin and chile powder and stir until fragrant, 30 seconds. Add the bell pepper and sweet potato and cook until tender, 8 minutes. Mix in the black beans and warm through, 2 minutes. Season with salt and pepper. Set aside.
Crack the eggs into a bowl and beat lightly with a whisk. Wipe out the skillet and return to medium heat. Warm the remaining 1 teaspoon olive oil. Add the beaten eggs, season with salt and pepper, and scramble until cooked through, 3 minutes.
If you’re serving right away, warm the tortillas in a low oven or the microwave. Place the tortillas on a work surface, and fill with the sweet potato mixture and the scrambled eggs. Top with jack cheese, salsa, or hot sauce, if you like. Gently roll up the burrito, tucking in the ends tightly.
Serve the breakfast burritos warm. Or cool completely, tightly wrap in plastic or aluminum foil, and freeze for up to 3 months. To reheat frozen burritos, wrap a burrito in a paper towel and microwave at medium power for 2 to 3 minutes. Or defrost an aluminum-wrapped burrito in the refrigerator overnight, preheat the oven to 400°F (200°C), and bake for 25 minutes.
Makes 6 servings
Nutrition Facts (per serving)
Protein 21 g
Total fat 16 g
Saturated fat 6 g
Carbs 48 g
Fiber 12 g
Total sugars 4 g
Added sugars 0 g
Sodium 463 mg
*For the egg and veggie burritos, not including any cheese or other toppings.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.