MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 
Make Ahead Breakfast BurritosMake Ahead Breakfast Burritos

Prepared by: Denise Sullivan,
Nutrition Specialist,

University of Missouri Extension

August 6, 2017

 

Yield: 8 servings (1 burrito per serving)

 

Ingredients

  • 1 cup diced potatoes (1 medium potato)
  • 1/2 cup diced onions (1/2 medium onion)
  • 1 cup diced red bell peppers (1 medium pepper)
  • 1 cup chopped fresh spinach
  • 8 eggs, beaten
  • 1/8 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground black pepper
  • 4 ounces 2% fat cheddar cheese, shredded
  • 8 (8 inch) whole wheat tortillas

 

Preparation

  1. Spray a large skillet with cooking spray. Cook the potatoes for 5-7 minutes over medium heat. Add onions and peppers to the potatoes. Cook for 3-4 minutes until the potatoes are browned. Add spinach and cook until wilted.
  2. Add beaten eggs, garlic powder, cumin and pepper to the vegetable mixture and cook for 4-5 minutes over medium heat. Stir frequently until eggs are firm.
  3. To make each burrito, use 1 tablespoon of cheese and 1/2 cup of the egg mixture in each tortilla. Fold sides of tortilla in and roll up to enclose filling.
  4. Serve or freeze for later. To freeze the burritos, wrap each burrito tightly in waxed paper. 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 waxed paper and wrap burrito in a paper towel. Set microwave on medium power. Heat burrito for 2-4 minutes until heated through.

 

Nutrition information per serving

Calories: 253

Total Fat: 11g (4g saturated)

Cholesterol: 174mg

Sodium: 555mg

Carbohydrates: 28g

Fiber: 5.5g

Protein: 14g

 

Source: Adapted from Iowa State University Extension

 

 

Back to recipes index

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to https://mydss.mo.gov/food-assistance/food-stamp-program. For more information, call MU Extension’s Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Friday, July 14, 2017