Inside Scoop: This healthy breakfast burrito recipe is loaded with veggies with a hint of spicy chipotle mayo!
Ode to the chipotle breakfast burrito. Whoever said- let’s wrap our breakfast up in a warm tortilla hug- was a genius.
Actually, a Mexican café in Santa Fe, New Mexico, claims to have invented the breakfast burrito, and traditionally served it with bacon, potatoes and chili/cheese sauces.
Since then, it has turned into a culture (like poutine or burger culture) with the general question of: what the heck can we stuff in our breakfast burrito? And usually the answer boils down to ingredients that are heavy on the meat, cream and sauces.
FUN FACT– What North Americans consider burritos aren’t as popular of a food in Mexico. Rather, taco’s, which are usually served in a much healthier fashion are much more popular. A Mexican taco is usually prepared with fresh pressed corn tortillas, simple and fresh made ingredients.
As Nutritionists, we are in a little bit of a predicament. While we definitely consider the breakfast burrito to be delicious, we’re always trying to come up with amazing ways to add a nutritious twist on the ‘classic’.
To us, the ideal lovely little breakfast burrito contains complex carbs, plant based protein, healthy fats and some veggies for antioxidants, vitamins and minerals. It’s a burrito that can be made vegan, gluten-free, and that will keep you feeling full for hours.
TOP 5 ELEMENTS OF BUILDING THE PERFECT HEALTHY BREAKFAST BURRITO
1) TORTILLA:
Your basic white flour tortilla wrap is usually made with enriched flour, processed oils, sugar, preservatives, additives, shelf stabilizers and chemicals.
Luckily for you we have done some digging and came up with the best gluten free wraps and brands out there, to ensure your burrito is being tucked tightly with the best of the best.
Food For Life Brown Rice Tortilla Wraps:
This is a pre-packaged wrap (by the same company that makes Ezekiel bread) that contains ONLY 7 ingredients, and hey, we understand what each and every one of them are.
Siete Cassava & Coconut Flour Tortillas
These grain-free tortillas are completely free from preservatives and are made with only real food ingredients.
Raw Wraps- Spinach:
The simple ingredients of these wraps include nothing but apple, spinach, onion, quinoa, coconut nectar and psyllium husk which make them a wonderful alternative to the nutrient void white flour tortilla.
When looking for wraps look for:
- Whole grains
- Easy to read ingredients
- Short list of ingredients
- Protein & fiber
2) NEXT, PROTEIN
Protein, along with fiber is of utmost importance when eating breakfast, because this is the meal that is supposed to kick start your day. A lot of traditional breakfast burritos use bacon or ground meats as protein and filler, but these meats are often high in nitrates, inflammatory properties and LDL cholesterol, all of which can contribute to heart disease and high cholesterol.
If you are only consuming a little bacon here, and a little bit of ground beef there, that is one thing. But think about what is in your daily diet. If you are eating meat 3x a day and have red meat more than once a week, choosing meals that are meat free will end up being quite beneficial for your health.
Our breakfast burrito version replaces the meat and uses plant based and vegetarian proteins such as black beans and eggs (or sprouted tofu for vegan version).
3) ADD YOUR HEALTHY FATS
Adding healthy fats to your burrito is going to help with satiety, energy, keep you focused and is incredibly beneficial for your heart. You can dress it up by adding flavours, or dress it down and just keep it as is. It enhances food with a natural creaminess and is incredibly beneficial for your health.
4) VEGGIES AND COMPLEX CARBS ARE A MUST!
We like to add sweet potato and cilantro or sprouts to our breakfast burritos but feel free to design your burrito your own way. Sweet potato is a complex carb, known to balance blood sugar and keep you feeling full, while sprouts are incredibly high in vitamins, minerals and antioxidants.
Cilantro AKA coriander has an amazing nutritional profile. It’s high in phytonutrients and has antibacterial and antibiotic properties. It’s a unique taste and some don’t enjoy it, so if cilantro is not for you, just omit it from the recipe.
5) CHEESE & CREAM PLEASE (EVEN FOR VEGANS)
Cream isn’t a necessary component, but some people need a little bit of creamy in their lives. You can go for an easier cheese to digest like goat or feta, OR try going completely dairy-free and add the wonderful 3 Ingredient Vegan Chipotle Mayo below. It adds a beautiful creamy element that will make the flavour of your burrito pop!
So, there you have it. The 5 elements to building the perfect healthy breakfast burrito.
How do you like to wrap up your morning? Leave a comment below and let us know.
Chipotle Breakfast Burrito
Ingredients
- 1 large gluten-free brown rice wrap see above for wrap suggestions
- 1 small sweet potato baked, diced
- 1/2 Tbsp chili powder
- 1 Tbsp cooking oil of choice coconut, avocado, ghee, butter
- 2 eggs/ tofu scrambled OR scrambled tofu/ smoked tempeh for vegan option
- Pico de gallo OR salsa OR 1 diced tomato
- 3 shallots sliced
- handful of greens/sprouts
- 2 Tbsp black beans
- 1-2 tsp vegan chipotle mayo see below
- Optional add ins: full fat Greek yogurt/ coconut yogurt, shredded goat cheese, sautéed spinach and/or brown rice.
- salt & pepper to taste
*3 Ingredient Vegan Chipotle Mayo:
- 1/4 cup Vegan mayo
- 1-2 chipotle peppers from chipotle peppers in adobo 2 is quite spicy
- 1 lemon juiced (about 3-4 Tbsp)
Directions
- Preheat oven 425F.
- Toss sweet potato in oil and 1/2 Tbsp chili powder, salt and pepper, place spaced out on baking sheet and bake for 25 minutes.
Meanwhile, prep chipotle sauce:
Place all the chipotle sauce ingredients (except for water) in a high-powered blender or food processor and pulse until smooth and creamy, and all the chili peppers are blended.
Next:
- Heat skillet medium, drizzle oil and sauté onion approximately 10 minutes until thoroughly cooked, set aside.
Scramble the eggs/ tofu, pour over skillet, let cook about 2 minutes until bubble and move them around in figure 8 motion until scrambled/ thoroughly cooked, remove from heat.
Prepare burrito wrap:
Place the wrap on a clean surface. Spoon a thick layer of black beans, followed by greens/sprouts, a couple of slices of avocado, chopped tomatoes, caramelized shallots, eggs/ tofu (or opt-out), and a drizzle of chipotle sauce, if adding some cheese or Greek yogurt go ahead (just a small amount of each will do fine).
- Take one end of the burrito and fold over the ingredients, lightly tucking the edge under your pile of ingredients. Then fold the bottom up and the top down, followed by the other side, roll tight.
If you have a Panini press, this wrap would taste delicious lightly pressed. Alternatively, you could sprinkle some cheese/ oil and garlic sauce, on top and broil for 2 minutes.
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