Make Ahead Breakfast Burritos

breakfast-burritosWhen breakfast time rolls around each morning, I am very hungry. This is a good thing because it is certain that I will eat the most important meal of the day. The problem is that my husband and children are not big breakfast eaters – they are satisfied with milk, fruit, and cereal or toast. That is just not enough for me, especially now that I am expecting child #3.

To solve my problem, I looked to our August recipe – Make Ahead Breakfast Burritos. I make a batch of the burritos, freeze them, and then grab one out of the freezer and reheat when I need it. These are perfect for me on the mornings when I need more to eat than the rest of my family. On top of that, these burritos are full of the nutrients I need to keep myself and my baby healthy. I get fiber, vitamins, and minerals from the vegetables and whole wheat tortillas, protein from the eggs, and calcium from the cheese.

Even if you are not a big breakfast eater, this recipe is still great because it cuts down on breakfast prep and clean up time. Busy fall schedules are going to be starting up again, so this recipe gives you a quick, yet filling, breakfast before you head off to work or school for the day. I think I am going to make another batch of these soon, so they are in the freezer when “back to school” time rolls around.

Enjoy!
Justine

Make Ahead Breakfast Burritos

Serving Size: 1 burrito | Serves: 8
Make Ahead Breakfast Burritos-webIngredients: 
  •  Nonstick cooking spray
  • 1 cup potatoes, diced (1 medium potato)
  • 1/2 cup onions, diced (1/2 medium onion)
  • 1 cup bell peppers, diced (1 medium pepper)
  • 8 eggs, beaten
  • 1/8 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • 1 cup 2% fat cheddar cheese, shredded
  • 8 flour tortillas (8″)
Instructions: 
  1. Spray a large skillet with cooking spray. Cook the potatoes for 6-10 minutes over medium heat.
  2. Add onions and peppers to the potatoes. Cook for 3 to 4 minutes until the potatoes are browned.
  3. Add beaten eggs to the vegetable mixture. Cook for 4-5 minutes over medium heat. Stir off and on until there is no liquid.
  4. Stir in the garlic powder and pepper.
  5. Roll up each burrito. Use 2 tablespoons of cheese and 1/2 cup of the egg mixture. Serve or freeze.
  6. You can freeze the burritos. Wrap each burrito tightly in plastic wrap. Freeze in a single layer on a cookie sheet. Seal wrapped burritos in a freezer bag when they are frozen.
To reheat the frozen burritos. Remove the plastic wrap. Wrap burrito in a damp paper towel. Set microwave on medium power. Heat burrito for 3-4 minutes.
Tips:
  •  Wash hands after handling raw eggs and before making burritos.
  • Wash vegetables under running water.
  • Add hot peppers, salsa, or cayenne pepper for a spicier burrito.
Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Take-out vs. Homemade Lunch: Time, Cost and Nutrition

Fast food is expensive and most options are not as healthy as homemade meals. As a recent college graduate entering the workforce I’m learning there is a “life” aspect that can’t be ignored. I, like you, value my time, health and money so I wondered – is take-out lunch really more expensive, less nutritious and quicker than a homemade version? The Spend Smart Eat Smart Team sent me on a mission and here is what I found:

lunch blog chart 2

It was really easy to locate nutrition and serving size information on my favorite burrito shop’s website. I was able to easily recreate a burrito with the exact same flavors at home.

There are two different ways I’m excited to customize my homemade burritos in the future.

The first is the ingredients. When getting take-out there is only one kind of rice, flavor of chicken and limited vegetables to choose from. When I make the burritos at home I’m able to add more or less lettuce and tomato or season my rice with chili powder and cumin rather than eat it plain. When I made my homemade burritos I used brown rice and added chili powder, onion, green chilies and tomato sauce to make a Spanish rice. I am also looking forward to customizing the size of my homemade burritos. I’m not sure what your experience is, but I can never finish an entire take-out burrito in one sitting. The leftovers either end up in the trash or I save it for a second meal (but by then the lettuce is slimy – boo). When making burritos at home, I’m able to make a burrito of an appropriate size for my appetite.

Although it took me longer to prepare the homemade burrito compared to take-out, I ended up with six burritos with rice, beans, cheese and chicken in them. I wrapped each burrito in plastic wrap, put them in a freezer bag and stored them in the freezer. In the future for an easy (and cheap) lunch from the freezer, I’ll just thaw, reheat, throw some lettuce, sour cream and tomato on it and enjoy a burrito in less than 10 minutes.

If I were to get take-out once a week for the next month I would have to commit to:

$27.44 | 1 hour and 15 minutes of time | Four DAYS worth of sodium in only four MEALS.

If I were to make my burritos at home and eat them once a week I would commit to:

$8.04 | 35 minutes of time | 4,900 fewer milligrams of sodium.

burrito blog

I was really surprised by how easy it was to make my own tasty burritos at home. Although it took more time and planning on the front end, homemade burritos on average took 6 minutes of time per burrito compared to the 19 minutes take-out took. My perception of how “fast” fast food really is has changed.

I wonder what results I would get if I compared a take-out sub sandwich to a homemade one. I’m definitely rethinking and re-planning the time and money I have spent on fast food that is actually easy to make at home, what about you?

-Liz

2014 ISU Dietetics Graduate

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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“Go-To” Meals and Quick Recipes

If your schedule is so hectic that a trip to drive-up seems like the only option, consider stocking your shelves with “Go-To” Meals. These are meals that satisfy hunger, take minimal effort and time, but maximize taste. Nutritional value is fulfilled when you plan for at least one food from each group in MyPlate. Only a few ingredients are required, so preparation and clean-up is a snap. Plus, they save money on your food bill!

Here are a few ideas to get you thinking…

  • Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread. Add baby carrots, apple slices and milk.
  • Pita pocket sandwiches are stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.
  • Scrambled eggs or omelets with added onions, peppers, leftover vegetables and cheese need only fruit and toast to make a meal.
  • Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provide lasting energy. To save time, try a quick-cook variety of brown rice.
  • Soup and crackers will fill you up fast. Three Can Chili needs only milk, crackers and fruit to make a meal.
  • Oatmeal pancakes taste great, no matter what time it is. With a powdered mix, you can be flipping some hotcakes in a flash. Add some fruits to the pancakes—or on the side—and milk to drink. To save more time, make some ahead..
  • Chicken burritos are easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a tortilla. Sprinkle on low-fat cheese, and you’ve nearly hit all of the major food groups with one bite.

-pointers from Peggy

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