Healthy Mediterranean Breakfast Burritos – Vegetarian

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I don’t specifically remember the first burrito I ate, but I do have a vague memory of it being late at night, at a 7-11 and at a time when I was not in a responsible decision-making state. And I do recall swearing that I’d never eat another one again as long as I shall live. And for many years I stayed true to that vow.

That was, until I had a crazy delicious and healthy breakfast burrito at a cafe in Kimberley, B.C.. That experience was enough to inspire me to make my own Healthy Vegetarian Mediterranean Breakfast Burrito. However, unlike the cafe breakfast burrito, I added Mediterranean flavors like spinach, feta, sun-dried tomatoes and black olives to scrambled eggs and re-fried beans to my breakfast burritos, then wrapped them all up in sun-dried tomato tortillas. If you are like me and have always wondered if re-fried beans are actually healthy, then read on!

Nutritional Benefits of Refried Beans:

Although refried beans don’t sound all that healthy, they can be part of a very healthy diet. The typical canned brand I buy (Old El Paso or something similar), has only 90 calories, .5g fat and 6 g fibre and 6 g of protein per 1/2 cup. Rich in complex carbohydrates, protein, potassium, iron, magnesium and folate, refried beans provide both insoluble and soluble fiber, both of which play important roles in your digestion and absorption of food. For vegetarians and people who are trying to cut back on red meat, refried beans provide both protein and iron. Refried beans are also a good source of potassium, an electrolyte that helps maintain normal blood pressure. So, relatively speaking, I’d say they are pretty healthy for canned food!

Nutritional info from Livestrong.com

In addition to trying to feed my kids a healthy breakfast on busy weekday mornings, one of the biggest challenges I face is trying to come with a breakfast or brunch potluck idea for work. I am busy, so I need something I can make ahead and freeze. But there aren’t many options out there!

Greek Breakfast

Enter make-ahead, freezable healthy breakfast burritos….

These easy, tasty and healthy vegetarian Greek breakfast burritos solve both these problems, as they can easily be made ahead, then frozen.

Healthy Breakfast Burrito

Make-ahead and Freezable Mediterranean Breakfast recipe:

This make-ahead and healthy breakfast burrito is the perfect Mediterranean diet recipe, packed with protein, low in fat, and freezable for those busy back to school mornings to be. And it’s an easy brunch or breakfast potluck idea. I love make-ahead breakfast recipes in general.

CLICK HERE FOR VIDEO “How to wrap a breakfast burrito to freeze”

Life is busy and I barely have enough time to get the family out the door in the morning, much less make a breakfast. If you have similar challenges, my Maple Sausage Brunch Bites are another delicious, easy and freezable breakfast/brunch idea for potlucks or busy mornings at home.

Mediterranean Diet Breakfast

So, if you are looking for a quick (made in 20 minutes), easy and healthy make-ahead and freezable breakfast option or back to school, give these meatless Mediterranean diet breakfast burritos a try!

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5 from 2 votes

Healthy Mediterranean Breakfast Burrito

This easy, meatless, healthy breakfast burrito is full of protein, mediterranean flavours, make- ahead, freezable and a great brunch or breakfast potluck idea!

Course Breakfast

Cuisine Greek, Mediterranean, Mexican

Keyword breakfast burrito, healthy, mediterranean, vegetarian burrito

Prep Time 15 minutes

Cook Time 5 minutes

Total Time 20 minutes

Servings 6 burritos

Calories 252kcal

Author Terri Gilson

Ingredients

• 6 tortillas whole 10 inch - I use sun-dried tomato
• 9 eggs whole
• 2 cups baby spinach washed and dried
• 3 tbsp black olives sliced
• 3 tbsp sun-dried tomatoes chopped
• 1/2 cup feta cheese I use light/low-fat feta
• 3/4 cup refried beans canned

Garnish: salsa (optional)

US Customary - Metric

Instructions

• Spray medium frying pan with non- stick spray. Scramble eggs and toss for about 5 minutes, or until eggs are no longer liquid. Add spinach, black olives, sun-dried tomatoes and continue to stir/toss until no longer wet. Add feta cheese and cover until cheese is melted.
• Add 2 tbsp of refried beans to each tortilla. Top with egg mixture, dividing evenly between all burritos. Wrap as shown in video.
• Grill on panini press (this is what I use but you don't have to have one) or in frying pan until lightly browned.
• Serve hot with salsa and fruit (optional)
• If freezing: wait until cooled, then wrap as directed in video. 
• If you are reheating: Heat in microwave (in parchment paper) for about 2 minutes. Serve hot.

Notes

CLICK HERE FOR VIDEO "How to wrap a breakfast burrito to freeze"

*** Using low-fat/light feta cheese will reduce calories and fat content in this recipe(my nutritional analysis does not have an option for low-fat/light feta, so I was unable to calculate the recipe using it) 

Nutrition Facts

Healthy Mediterranean Breakfast Burrito

Amount Per Serving

Calories 252 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 4g25%

Cholesterol 256mg85%

Sodium 687mg30%

Potassium 286mg8%

Carbohydrates 21g7%

Fiber 2g8%

Sugar 3g3%

Protein 14g28%

Vitamin A 1410IU28%

Vitamin C 3.8mg5%

Calcium 155mg16%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

 

Nutrition

Calories: 252kcal | Carbohydrates: 21g | Protein: 14g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 256mg | Sodium: 687mg | Potassium: 286mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1410IU | Vitamin C: 3.8mg | Calcium: 155mg | Iron: 3mg

Another Make Ahead Breakfast/Brunch Potluck Idea:

Ukrainian Breakfast Hash recipe

This post is part of The Country Cook's Weekend Potluck

AND

Meatless Monday Link up! Linking up with Confessions of a Mother Runner and A Whisk and Two Wands