Mediterranean Breakfast Burritos: A Delicious and Healthy Morning Option
These Mediterranean breakfast burritos are packed with fresh vegetables, protein, and flavorful spices. Perfect for a quick, nutritious breakfast or meal prep, these burritos will keep you energized throughout the day.
Ingredients
For the Burrito Filling:
- 1 tablespoon olive oil
- ½ red onion finely chopped
- ½ bell pepper red or yellow, diced
- 1 cup fresh spinach chopped
- ½ cup cherry tomatoes halved
- ½ teaspoon cumin
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
For the Protein:
- 2 large eggs whisked (or tofu for a vegan option)
- ½ cup chickpeas mashed with a fork (optional for extra protein)
- ½ cup cooked and shredded grilled chicken or turkey sausage optional
For Assembly:
- 2 whole-wheat tortillas or gluten-free alternative
- ¼ cup feta cheese crumbled (or dairy-free alternative)
- 2 tablespoons hummus or tzatziki sauce
- ¼ avocado sliced
- 1 teaspoon fresh parsley or cilantro chopped
- 1 tablespoon tahini or pesto optional for extra flavor
Instructions
Prepare the Vegetables:
- Heat olive oil in a skillet over medium heat.
- Add chopped onions and bell peppers. Sauté for 3–5 minutes until softened.
- Stir in cherry tomatoes and spinach. Cook for another 2 minutes until wilted.
- Season with cumin, smoked paprika, salt, and black pepper. Set aside.
Cook the Protein:
- In the same skillet, pour in the whisked eggs and scramble until fully cooked.
- If using chickpeas, mash them slightly and mix with the eggs.
- For a meat option, add pre-cooked grilled chicken or turkey sausage.
Warm the Tortillas:
- Heat tortillas in a dry skillet for 30 seconds on each side to make them pliable.
Assemble the Burritos:
- Spread 1 tablespoon of hummus or tzatziki on each tortilla.
- Divide the scrambled eggs and sautéed vegetables evenly between the tortillas.
- Top with feta cheese, avocado slices, and fresh parsley or cilantro.
- Drizzle with tahini or pesto if desired.
Wrap and Serve:
- Fold in the sides of the tortilla, then roll it tightly from the bottom up.
- Place the burrito seam-side down in a heated skillet for 1–2 minutes to seal the edges and add a slight crisp.
- Enjoy Immediately or Store for Later!
Storage & Meal Prep Tips
- Refrigeration: Wrap burritos in foil and store in an airtight container for up to 3 days.
- Freezing: Wrap each burrito tightly in plastic wrap and freeze for up to 3 months.
- Reheating:
- Microwave: Wrap in a damp paper towel and heat for 1–2 minutes.
- Oven: Bake at 350°F (175°C) for 10–15 minutes if frozen.
Customization & Dietary Modifications
- Vegan Option: Replace eggs with scrambled tofu and use dairy-free cheese or extra hummus.
- Low-Carb Alternative: Use lettuce wraps instead of tortillas.
- Extra Protein: Add grilled chicken, turkey sausage, or roasted chickpeas.
- Gluten-Free: Swap whole-wheat tortillas for gluten-free wraps or collard greens.
Serving Suggestions
Pair With:
- Greek Yogurt Bowl with honey and granola
- Fresh Fruit Salad with berries and oranges
- Green Smoothie with spinach, banana, and almond milk
Best Drinks to Pair:
- Freshly brewed Greek coffee
- Herbal tea (mint or chamomile)
- Freshly squeezed orange juice