Breakfast Burritos

Inspired by my time living in San Antonio Texas, these huge protein-packed breakfast burritos are super filling and so they will help on those days where you feel staving and need a substantial breakfast that won't spike your levels sky high! What's even better is that you can batch cook, freeze them and then just re-heat them when needed
Cheesy-Chilli-Bean-Breakfast-Burrito1

Inspired by my time living in San Antonio Texas, these huge protein-packed breakfast burritos which I’ve named ‘Hungry Jo’s Breakfast on the Go’ are super filling and they will help on those days where you feel starving and need a substantial breakfast that won’t spike your levels sky high!

If you really struggle with high insulin resistance at breakfast then a high protein breakfast is a must to help keep your blood sugar levels lowered and stabilised. The best breakfasts out there for this are high protein cooked breakfasts with eggs, but as busy Mums, many of us simply don’t have the time to prepare full cooked breakfasts in the mornings and so this idea is one that can be cooked in batches when you have time, frozen and then heated up in the morning for a full breakfast on the run!

I love to use Gordon Ramsay’s style of scrambled eggs in my breakfast burritos, which IMO make the best velvety smooth eggs and are the only method I use for making scrambled eggs now. To see how this is done, then please check out this video

Picking a better tortilla wrap

Tortilla wraps can vary vastly in nutritional value. Some can be much higher in carbs and many are made with refined white flour which many GD mothers may find more difficult to tolerate.

In the table below I have compared many of the main brands larger tortilla wraps so you can find ones which are lower in carbs and higher in protein and fat. Please note the nutritional information shared below is per wrap and wrap sizes can vary. I have only compared larger sized wraps, not mini versions:

carbs (g)protein (g)fat (g)
Carb Zone Low Carb Tortilla (6x65g)7.014.08.5
Sainsbury’s Deliciously Free From Sweet Potato Tortilla Wraps (x4)10.51.81.3
Genius 4 Gluten-Free Fibre Fest Beetroot Wraps (4x40g)13.02.11.4
Bfree Sweet Potato Wraps (6x42g)13.92.30.8
Bfree Quinoa and Chia Seed Wrap with Teff & Flax Seeds (6x42g)14.23.52.5
Warburtons Gluten Free High Protein Wraps with Super Seeds (4x45g)16.77.73.6
Bfree Gluten Free Multigrain Wrap (6x42g)17.12.51.2
ASDA Mexican Style Wholemeal Tortillas x8 (320g pack)19.03.13.0
Old El Paso Mexican 8 Regular Super Soft Wholewheat Tortilla Wraps (8x41g)19.53.72.4
Old El Paso Mexican 8 Regular Super Soft Corn & Wheat Tortilla Wraps (8x42g)21.73.62.0
Weight Watchers White Wraps (x6)22.23.30.8
ASDA Mexican Style Wheat Flour & Corn Tortillas x8 (320g pack)23.03.81.9
Sainsbury’s Soft Corn Tortilla Wraps x8 (320g pack)23.23.81.9
Mission Deli Wholemeal Wrap (x6)25.55.15.1
Weight Watchers Wholemeal Wraps (x6)26.44.10.8
essential Waitrose 8 Large Wholemeal Tortilla Wraps x8 (488g pack)26.55.63.9
Sainsbury’s Wholemeal Tortilla Wraps x8 (512g pack)26.85.72.8
Tesco 8 Wholemeal Tortilla Wraps (8x61g)27.95.53.2
Tesco 8 Multiseed Tortilla Wraps (8x61g)29.05.23.8
ASDA Wholemeal Wraps x8 (496g pack)30.05.62.9
Tesco 8 Plain Tortilla Wraps (8x61g)30.35.03.1
Mission Deli Wheat & White Wraps x6 (367g pack)31.04.64.2
Mission Deli Seeded Wraps (x6)31.05.33.8
Waitrose 8 Seeded Tortilla Wraps x8 (512g pack)31.15.63.7
essential Waitrose 8 Large Tortilla Wraps x8 (488g pack)32.04.43.5
Waitrose 6 Malted Rye Tortilla Wraps x6 (384g pack)32.94.92.8
ASDA White Wraps x8 (496g pack)33.05.02.5
Morrisons Plain Tortilla Wraps (8x64g)33.25.22.8
Sainsbury’s Plain Tortilla Wraps x8 (512g pack)33.94.72.6
Morrisons White With More Wraps (8x64g)34.35.02.4

An even lower-carb wrap option

If wheat flour products as your starchy carb on the plate cause you big problems with high blood sugar levels, then try making my flour-free wraps for the burritos instead. This means you can then add a different form of starchy carbs into your burritos, such as fried potatoes or hash browns!

 

Cheesy-Chilli-Bean-Breakfast-Burrito1

Breakfast Burritos

Inspired by my time living in San Antonio Texas, these huge protein-packed breakfast burritos are super filling and so they will help on those days where you feel staving and need a substantial breakfast that won't spike your levels sky high! What's even better is that you can batch cook, freeze them and then just re-heat them when needed
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Course: Breakfasts
Cuisine: American, Mexican
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: breakfast, brunch, eggs, nut free, TexMex
Free or Subscription Recipe: Free Recipe
Free from: coconut, dairy, eggs, gluten, nuts
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 1 large burrito
Calories:
Author: Jo Paterson

Ingredients

Flour-free wraps

  • 1 large egg
  • 1 tsp coconut flour
  • 50 grams cheddar grated
  • 1 pinch salt and ground black pepper
  • 1 splash whole milk
  • 1 tsp butter or coconut oil for frying

Gordon Ramsay's silky scrambled eggs

  • 3 large eggs
  • 1 tsp butter or olive oil
  • ½ tbsp crème fraîche full-fat
  • 1 tsp chives chopped (optional)
  • 1 pinch salt and ground black pepper

Chilli Beans

  • 200 grams tinned black beans
  • 1 whole red chilli finely chopped (seeds removed for a milder flavour or kept for a bigger heat kick)
  • ½ tsp chilli powder mild, medium or hot to your liking
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • 1 tbsp olive oil
  • a good pinch salt and ground black pepper

Scrambled Tofu

  • ½ block firm tofu drained and mashed
  • 1 tbsp nutritional yeast
  • tsp ground turmeric
  • tsp garlic powder
  • a good pinch salt and ground black pepper
  • 1 tbsp unsweetened almond milk or unsweetened soya milk

Other fillings

  • cheese grated
  • avocado pitted and diced
  • sausage high meat content, Quorn or high protein vegan
  • bacon
  • chorizo diced
  • mushrooms sliced and cooked in butter/oil
  • tomato deseeded and diced
  • sour cream full-fat or my vegan sour cream

Instructions

Preparing the fillings

  • Start by frying your bacon in a pan (I like mine well done and crispy). To cook the sausage, use a knife to split the skin along the length of the sausage, remove the skin and break into small pieces into a frying pan. Once cooked set the bacon and sausage pieces onto some kitchen roll to drain the excess fat and set aside
  • Prepare the avocado and tomato so that they are ready to use, then set aside

Gordon Ramsay's scrambled eggs

  • To watch a video of Gordon Ramsay making his scrambled eggs (which IMO make the best velvety smooth eggs) then follow the link at the top of this page
  • Break two eggs into a saucepan, add the tbsp of butter and heat on a med-high heat, stirring constantly
  • The secret to velvety scrambled eggs is to keep the eggs moving and to remove the pan from the heat when the eggs start sticking and forming scrambled eggs. When the eggs cool slightly you then put the pan back on the heat and repeat
  • When the eggs have thickened, add the crème fraîche and stir through
  • Add the chopped chives and the salt & pepper to season, then set aside to cool

Scrambled Tofu

  • Heat the olive oil in a large pan and mash the tofu with a fork and add to the pan
  • Once most of the water has cooked out, add the nutritional yeast, turmeric and garlic powder. Mix well, so the tofu gets an even yellow colour
  • Add the milk to create a scrambled-egg consistency. At this point, you can add seasoning, spices, or herbs to your taste

Preparing the flour-free wrap

  • Add the egg, coconut flour, cheese, milk, salt & pepper into a jug and whisk
  • Heat a frying pan on a med-high heat and add the butter or coconut oil ready for frying
  • Pour just enough of the batter into the frying pan to coat the pan, like you would when making a regular pancake
  • When the edges of the wrap are golden and come away from the pan with ease, then gently turn the wrap over to cook the other side. Once cooked set aside on a plate to cool

Building the burrito

  • Lay the wrap on a plate and place the fillings in the middle
  • Fold the burrito by tucking in both ends and then folding over to create a 'parcel'
  • You can wrap these in baking parchment paper or tinfoil. Then label and freeze. Burritos can be frozen for upto 1 month
  • To reheat, if using baking parchment you can reheat directly in the oven or microwave. If using tinfoil then this has to be removed before the burrito is reheated in a microwave. Loosely wrap the burrito in kitchen roll and re-heat. I have not specified times for re-heating as ovens and microwaves vary so much and it's best to start with 2-3 minutes in the microwave or around 20 minutes in the oven and then test. You should turn the burrito over halfway through heating and must make sure the burrito is heated all the way through before eating

Notes

There are loads of different options with this recipe. Add the foods you like to eat, but avoid using ingredients that are too high in carbs.
If you like spice then these are great for adding a spicy kick to! Frank's Hot Sauce is a well-tolerated sauce that would work well with these breakfast burritos

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