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Healthy You

Fresh Recipe: Breakfast Burritos

Monday, December 14, 2015 8:49 AM

Breakfast is the most important meal of the day, but sometimes it can be the hardest to squeeze in. We tend to fall into a breakfast rut, eating the same foods over and over. Sometimes it’s because we prefer sleep over preparing breakfast, or because we are rushing out the door and need something easy to eat on the go. Regardless, you need breakfast as fuel for the day.

Mary Bennett, Registered Dietitian and Diabetic Education Manager, shares a favorite go-to recipe for a breakfast on the go that’s both high in protein and low in fat. Mary’s breakfast burritos freeze well and can be defrosted by wrapping them in a paper towel and microwaving at 50% power for 3 minutes.

Recipe makes 20 servings (serving size 1 burrito)


  • 1 tbsp oil
  • 1 medium onion, chopped finely
  • 1 bag (2 lb) frozen O’Brien potatoes
  • 8 eggs, beaten
  • 4 egg whites
  • ½ cup skim milk
  • 1 can (7oz) chopped mild green chilies
  • 1 cup picante sauce
  • 20 flour tortillas, warmed
  • Salsa (optional)


  1. In a large non-stick skillet, heat oil. Add onion and cook 3-4 minutes.
  2. To onion, add potatoes and continue to cook until potatoes begin to brown, stirring frequently.
  3. In a large bowl, combine eggs, egg whites and milk; mix well.
  4. Pour egg mixture over browned potatoes, stir in green chilies, and scramble until eggs are cooked.
  5. Assemble burritos by spooning about 1/3 cup of mixture onto warm tortilla, cover with picante sauce and roll into a burrito. Serve alone or with salsa.

Nutrition Information (per serving):
Calories: 182
Fat: 4.9 g
Cholesterol 109 mg
Sodium: 235 mg

This recipe originally appeared in Simply Colorado: Nutritious Recipes for Busy People by Colorado Dietetic Association Staff by the Colorado Dietetic Association.