Quick answer: These breakfast burritos wrap eggs scrambled with cottage cheese, black beans, peppers, salsa and cheddar in a large flour tortilla, and they freeze well. Each serving has about 490 calories and 28 g protein, costs about $1.30, takes 30 minutes and the recipe makes 6 servings. A batch on Sunday covers six weekday breakfasts that cost less than a drive-through coffee.
Most frozen breakfast burritos from the store are small, salty and light on protein for the price. Making your own takes 30 minutes and lets you hide a cup of cottage cheese in the eggs, which makes them fluffier and adds protein without anyone noticing. They are for busy mornings when breakfast needs to be grab-and-go.
Black Bean Egg Breakfast Burritos
Cottage cheese scrambled eggs, black beans, peppers, salsa and cheddar in flour tortillas: 6 burritos with about 28 g protein and 490 calories each, roughly $1.30 apiece.
| Prep time | 15 min |
|---|---|
| Cook time | 15 min |
| Total time | 30 min |
| Servings | 6 |
| Calories per serving | 490 |
| Protein per serving | 28 g |
| Cost per serving | about $1.30 ($7.79 per batch) |
| Allergens | Eggs, Milk, Wheat |
Ingredients
- 1 tsp (5 g) vegetable oil
- 1/2 medium onion (55 g), diced
- 1 green bell pepper (119 g), diced
- 1 can (15 oz) black beans, drained and rinsed (about 255 g)
- 1 tsp ground cumin (2 g)
- 12 large eggs (600 g)
- 1 cup (226 g) 2% cottage cheese
- 1/2 cup (57 g) shredded sharp cheddar
- 1/2 cup (130 g) salsa
- 6 burrito-size (10-inch) flour tortillas (about 71 g each)
- Salt and black pepper
Steps
- Cook the vegetables. Heat the oil in a large nonstick skillet over medium heat. Add the onion and bell pepper and cook for 5 minutes, until soft.
- Warm the beans. Add the black beans and cumin and cook for 2 minutes. Transfer the mixture to a bowl and wipe out the pan.
- Whisk the eggs. Whisk the eggs with the cottage cheese, 1/4 teaspoon salt and some pepper. For a smoother scramble, blend them for 10 seconds.
- Scramble. Pour the eggs into the skillet over medium-low heat and stir gently for 4 to 6 minutes, until softly set with no runny egg left.
- Assemble. Warm the tortillas for 15 to 20 seconds in the microwave. Divide the eggs, bean mixture, cheddar and salsa among them, fold in the sides and roll up tightly.
- Serve or freeze. Eat right away, or let the burritos cool for 10 minutes, wrap each one in foil or plastic wrap and freeze in a zip-top bag.
Nutrition per serving (estimate): 490 calories · 28 g protein · 48 g carbs · 20 g fat · 6 g fiber · 1160 mg sodium.
How much protein is in black bean egg breakfast burritos?
One serving has about 28 g of protein. Per serving, the 2 eggs in each burrito give about 13 g, the tortilla about 6 g, the cottage cheese about 4 g, the cheddar about 2 g and the beans about 3 g; the rest comes from the smaller ingredients. That is comfortably above the 20 g we aim for at breakfast. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does black bean egg breakfast burritos cost per serving?
Six burritos cost about $7.79, or $1.30 each. A dozen eggs, at the August 2026 U.S. average of $2.27 (Bureau of Labor Statistics), is the biggest single cost.
| Ingredient | Cost in this recipe |
|---|---|
| Oil | $0.01 |
| Onion | $0.07 |
| Green bell pepper | $0.86 |
| Black beans (1 can) | $0.92 |
| Cumin | $0.04 |
| 12 eggs | $2.27 |
| Cottage cheese | $0.95 |
| Shredded cheddar | $0.49 |
| Salsa | $0.56 |
| 6 burrito tortillas | $1.59 |
| Total batch | $7.79 |
| Per serving (6) | $1.30 |
The 8-count tortilla pack leaves 2 extra; use them for a black bean quesadilla or turkey taco wraps later in the week. Store-brand salsa and pre-shredded cheddar are fine here, since the flavors blend.
How do I keep breakfast burritos from getting soggy?
- Cook the eggs until just set but not wet; extra moisture is what makes frozen burritos soggy.
- Drain the salsa in a sieve for a minute if it is watery.
- Let the filling and burritos cool before wrapping, so steam does not condense inside.
- Each burrito has about 1,160 mg of sodium, mostly from the tortilla, salsa and cheese. Choose lower-sodium tortillas and no-salt-added beans if you are watching salt.
What can I substitute in black bean egg breakfast burritos?
| Instead of | Use | Per-serving change |
|---|---|---|
| Flour tortillas | 2 small corn tortillas per burrito (gluten-free) | −105 cal, −3 g protein, cost not priced |
| 1/2 cup cheddar | Leave it out (lower-calorie) | −40 cal, −2 g protein, −$0.08 |
| Cottage cheese and cheddar | 4 more eggs (dairy-free) | −20 cal, −2 g protein, −$0.12 |
| Black beans | A second green bell pepper and 1 cup frozen spinach (lower-carb) | −25 cal, −1 g protein, +$0.09 |
Corn tortillas were not priced, so that row shows nutrition only. Corn tortillas crack when frozen, so use the gluten-free version for burritos you eat fresh.
Which allergens does black bean egg breakfast burritos contain?
This recipe contains Eggs, Milk, Wheat. Use corn or certified gluten-free tortillas to make them wheat-free, and the egg-only swap to make them dairy-free. Some flour tortillas also contain soy, so check the label. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep black bean egg breakfast burritos?
Yes, these are made for it. Refrigerate wrapped burritos for up to 4 days or freeze them for up to 3 months for best quality. To reheat from frozen, remove the foil, wrap the burrito in a damp paper towel and microwave for 1 1/2 to 2 1/2 minutes, turning halfway, until the center is steaming hot (165°F). For a crisp shell, finish it in a dry skillet for a minute per side. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in a black bean egg breakfast burrito?
Each burrito has about 490 calories and 28 g protein. The recipe makes 6 burritos.
How much do homemade breakfast burritos cost?
About $7.79 for 6, or $1.30 per burrito, using Walmart.com and Bureau of Labor Statistics prices checked in October 2026.
How do I reheat a frozen breakfast burrito?
Unwrap the foil, wrap the burrito in a damp paper towel and microwave for 1 1/2 to 2 1/2 minutes, turning halfway, until the center reaches 165°F.
Can I make these breakfast burritos without cottage cheese?
Yes. Use 4 extra eggs instead of the cottage cheese and cheddar. Protein stays close to the same and the burritos become dairy-free.
Key takeaways
- 490 calories and 28 g protein per burrito, $1.30 each, 6 burritos in 30 minutes.
- Best as a make-ahead breakfast: freeze them individually and microwave in about 2 minutes.
- Cottage cheese in the eggs adds protein and fluffiness; swap in extra eggs for a dairy-free batch.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
