Best High Protein Breakfast Burrito
The Best High Protein Breakfast Burrito is a delicious and satisfying breakfast made with crispy tofu, red lentils, edamame, mushrooms, kale, sweet corn, and creamy feta cheese. Everything is wrapped inside a soft tortilla and finished with a smooth lemon tahini sauce.
This breakfast burrito is a great choice when you want something flavorful and filling in the morning. The combination of tofu, lentils, and edamame provides a variety of plant based protein sources, while the vegetables add freshness, color, and texture.
The recipe is simple enough for a weekday breakfast but special enough for a relaxed weekend meal. You can also prepare the filling in advance and store it in the refrigerator, making breakfast much easier on busy mornings.
The lemon tahini sauce adds a creamy and slightly tangy flavor that complements the savory filling. Fresh parsley gives the finished burrito a bright and fresh touch.
Ingredients List
Serving Prep Time Cooking Time Calories
Servings: 4 burritos
Prep Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Calories: Approximately 465 calories per burrito
The calorie amount is an estimate and can vary depending on the tortilla, feta cheese, tahini, and other ingredients used.
Why You Will Love This Recipe
The Best High Protein Breakfast Burrito is packed with flavorful ingredients that make breakfast more exciting. Crispy tofu gives the filling a satisfying texture, while red lentils create a soft and hearty base.
Edamame adds another delicious texture and works naturally with the lentils and tofu. Mushrooms provide an earthy flavor, while kale adds freshness and color. Sweet corn brings a mild sweetness that balances the savory spices.
Feta cheese gives the filling a creamy and slightly salty flavor. It melts gently into the warm ingredients and creates a delicious contrast with the vegetables.
The lemon tahini sauce makes the burrito even better. Its creamy texture and fresh lemon flavor balance the savory filling and give the finished burrito a bright taste.
This recipe is also convenient for meal preparation. You can cook the filling ahead of time, store it properly, and assemble your burritos whenever you need breakfast.
Step By Step Instructions
Prepare the Tofu
Press and Crumble the Tofu
Place the extra firm tofu between clean paper towels or kitchen towels and gently press out excess moisture.
Crumble the tofu into small pieces using your hands or a fork. Smaller pieces will absorb the seasonings more evenly and create a better filling.
Prepare the Lemon Tahini Sauce
Mix the Sauce
Add tahini, fresh lemon juice, water, garlic powder, salt, and black pepper to a small bowl.
Whisk until the mixture becomes smooth and creamy.
If the sauce is too thick, add a small amount of water and mix again until it reaches a smooth consistency.
Set the sauce aside.
Cook the Mushrooms
Sauté the Mushrooms
Heat olive oil in a large skillet over medium heat.
Add the sliced mushrooms and cook for about 4 minutes. Stir occasionally while the mushrooms soften and release their moisture.
Continue cooking until most of the excess moisture has evaporated.
Add the Kale
Cook the Kale
Add the chopped kale to the skillet.
Cook for 2 to 3 minutes, stirring occasionally, until the kale becomes tender.
Keep the heat at medium so the vegetables cook evenly without burning.
Cook the Tofu
Season the Tofu
Add the crumbled tofu to the skillet with the mushrooms and kale.
Sprinkle the turmeric, ground coriander, smoked paprika, salt, and black pepper over the tofu.
Stir thoroughly so the seasonings are distributed throughout the mixture.
Brown the Tofu
Continue cooking for about 5 minutes.
Stir occasionally and allow the tofu to become lightly golden around the edges.
This step gives the tofu a better texture and deeper flavor.
Add the Lentils and Edamame
Combine the Protein Ingredients
Add the cooked red lentils and shelled edamame to the skillet.
Stir gently so the ingredients combine without breaking the lentils apart too much.
Cook for about 3 minutes until everything is heated through.
Add the Corn
Finish the Filling
Add the sweet corn to the skillet.
Stir everything together and cook for another 1 to 2 minutes.
Taste the filling and add a little more salt or black pepper if needed.
Remove the skillet from the heat.
Allow the filling to cool slightly before assembling the burritos.
Assemble the Burritos
Warm the Tortillas
Place each tortilla in a dry skillet for several seconds on each side.
The tortillas should become warm and flexible without becoming crispy.
Add the Filling
Place one warm tortilla on a clean flat surface.
Add a generous portion of the tofu, lentil, edamame, mushroom, kale, and corn mixture to the center.
Sprinkle feta cheese over the filling.
Add a spoonful of lemon tahini sauce and finish with fresh parsley.
Fold the Burrito
Fold the left and right sides of the tortilla toward the center.
Fold the bottom edge over the filling.
Roll the tortilla tightly toward the top until the burrito is completely closed.
Repeat with the remaining tortillas.
Toast the Burritos
Crisp the Outside
Place each burrito seam side down in a dry skillet over medium heat.
Cook for about 1 to 2 minutes on each side.
Turn the burrito carefully until all sides are lightly golden and crisp.
Remove from the skillet and serve warm.
Variations To Try
Spicy Breakfast Burrito
Add chopped jalapeños, chili flakes, or cayenne pepper to the filling. You can also mix a little hot sauce into the lemon tahini sauce.
Mediterranean Style Burrito
Add chopped olives, roasted red peppers, cucumber, and extra feta cheese. A little dried oregano can also add a delicious Mediterranean flavor.
Sweet Potato Burrito
Add cooked diced sweet potato to the filling. The natural sweetness of sweet potato pairs well with the smoky spices and creamy feta.
Mushroom Breakfast Burrito
For a stronger mushroom flavor, increase the amount of mushrooms and add different varieties such as cremini or oyster mushrooms.
Green Vegetable Burrito
Add cooked broccoli, zucchini, peas, or extra kale. Make sure the vegetables are cooked until most of their moisture has evaporated.
Creamy Tahini Burrito
Add extra lemon tahini sauce just before serving. The creamy sauce works especially well with the crispy tofu and earthy lentils.
Freezing Or Restoring
These breakfast burritos are suitable for meal preparation and can be frozen for later use.
Prepare the filling and allow it to cool completely before assembling the burritos. This helps prevent excess moisture from becoming trapped inside the tortilla.
For the best results, keep the lemon tahini sauce separate when freezing. Add it after reheating.
Place the cooled filling in the center of each tortilla and sprinkle feta cheese over the top.
Roll each tortilla tightly and wrap the burritos individually in parchment paper or foil.
Place the wrapped burritos in a freezer safe bag or airtight container. Label the container with the date before freezing.
When you are ready to eat one, thaw it in the refrigerator overnight.
Reheat the burrito in the microwave until the center is hot. After reheating, place it in a dry skillet for a few minutes if you want a crispier tortilla.
Add fresh lemon tahini sauce and parsley before serving.
Recipe Notes
Press the tofu well before cooking because removing excess moisture helps it become more flavorful and lightly crisp.
Use cooked red lentils that are tender but not overly soft. Very soft lentils can make the filling difficult to handle.
Cook the mushrooms until most of their moisture has evaporated before adding the tofu.
Keep the finished filling relatively dry so the tortillas remain firm.
Warm the tortillas before assembling the burritos because warm tortillas are easier to fold.
Allow the filling to cool slightly before making freezer burritos.
Keep the tahini sauce separate when freezing.
Feta cheese can be replaced with another crumbly cheese if desired.
Fresh parsley can be added after reheating for a fresh finish.
For extra crispiness, toast the assembled burrito in a dry skillet before serving.
FAQs
Is this breakfast burrito high in protein?
Yes. Tofu, red lentils, and edamame provide the main protein sources in this recipe. Feta cheese and tahini also contribute additional protein.
Can I prepare the burrito ahead of time?
Yes. The filling can be cooked ahead of time and stored in the refrigerator. Assemble and toast the burritos when you are ready to eat.
Can I freeze these breakfast burritos?
Yes. Wrap each burrito individually and store them in a freezer safe container or bag. Keep the lemon tahini sauce separate until after reheating.
Can I use canned lentils?
Yes. Canned lentils can be used as long as they are drained and rinsed well. Remove excess moisture before adding them to the filling.
What can I use instead of tofu?
You can replace tofu with cooked chickpeas, tempeh, or another plant based protein that can be cooked in a skillet.
Can I replace edamame?
Yes. Green peas, chickpeas, or additional lentils can be used instead of edamame.
Which tortillas work best?
Large flour tortillas work well because they are flexible and easy to fold. Whole grain tortillas can also be used.
How can I make the burrito spicy?
Add jalapeños, chili flakes, cayenne pepper, spicy salsa, or hot sauce to the filling.
Can I add avocado?
Yes. Fresh avocado can be added just before serving. It gives the burrito a creamy texture and pairs nicely with the lemon tahini sauce.
Conclusion
The Best High Protein Breakfast Burrito is a flavorful and satisfying breakfast made with crispy tofu, red lentils, edamame, mushrooms, kale, sweet corn, and feta cheese. The ingredients create a hearty filling with different textures and plenty of savory flavor.
The creamy lemon tahini sauce adds a bright and slightly tangy finish that brings the entire burrito together. Fresh parsley adds another layer of freshness and makes the finished meal even more appealing.
This recipe is also easy to customize. You can add different vegetables, increase the spices, change the cheese, or adjust the sauce according to your taste.
Preparing the filling ahead of time can make busy mornings much easier. Whether you enjoy the burrito fresh from the skillet or prepare a batch for later, this recipe gives you a convenient homemade breakfast that is flavorful and satisfying.
Best High Protein Breakfast Burrito
Course: Breakfast4
servings15
minutes20
minutes465
kcalIngredients
8 ounces extra firm tofu, pressed and crumbled
3/4 cup cooked red lentils
3/4 cup shelled edamame
1/2 cup sweet corn
1 cup mushrooms, finely sliced
1 cup fresh kale, chopped
1/2 cup feta cheese, crumbled
4 large flour tortillas
1/4 cup tahini
2 tablespoons fresh lemon juice
2 tablespoons water
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
2 tablespoons fresh parsley
Directions
- Press the tofu to remove excess moisture, then crumble it into small pieces.
- Make the sauce by whisking together tahini, lemon juice, water, garlic powder, salt, and black pepper. Set aside.
- Heat olive oil in a large skillet over medium heat. Add the sliced mushrooms and cook for about 4 minutes until softened.
- Add the chopped kale and cook for 2 to 3 minutes until tender.
- Add the crumbled tofu, turmeric, ground coriander, smoked paprika, salt, and black pepper. Cook for about 5 minutes until the tofu becomes lightly golden.
- Stir in the cooked red lentils and shelled edamame. Cook for another 3 minutes until heated through.
- Add the sweet corn and cook for another 1 to 2 minutes. Remove the filling from the heat.
- Warm the tortillas briefly in a dry skillet until soft and flexible.
- Place the filling in the center of each tortilla. Add feta cheese, lemon tahini sauce, and fresh parsley.
- Fold the sides of the tortilla inward, then fold the bottom over the filling and roll tightly.
- Place each burrito seam side down in a dry skillet. Toast for 1 to 2 minutes on each side until lightly golden and crisp.
- Serve warm with extra lemon tahini sauce if desired.
Recipe Video
Notes
- Press the tofu well before cooking to achieve a better texture. Make sure the mushrooms are cooked until most of their moisture has evaporated so the burrito does not become soggy.
If preparing these burritos for freezing, allow the filling to cool completely before wrapping. Keep the lemon tahini sauce separate and add it after reheating.
For a spicier version, add chili flakes, jalapeños, or hot sauce to the filling.
