Spicy Black Bean Breakfast Burrito
Few can afford to skip breakfast, but for athletes and highly active individuals, meeting daily energy needs requires breakfast! A protein-rich, grab-and-go option is a particularly great solution after a morning workout, a time when muscles need fuel to recover and repair1. Protein diversity from animal, dairy and vegetable sources coming from eggs, cheese and beans each deliver value in the form of the amino acid profiles and nutrients that are uniquely inherent to the protein sources. And then pairing protein with fresh produce like peppers, onions, herbs, and tomatoes, brings in antioxidants, which have been linked with a healthy immune system, a must during intense training periods3. Other sources of energy, like unsaturated oil, avocado, and sour cream can be tailored to the individual athlete depending on their energy needs, making this a highly customizable, convenient meal for anyone.
[1] Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. 2015 Aug 11;6:259-67.
[2] Venkatraman JT, Pendergast DR. Effect of dietary intake on immune function in athletes. Sports Med. 2002;32(5):323-37.
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15 Minutes
Total Cook Time -
15g Protein -
300 Calories
| 2 Tbsp. | Canola oil |
| 1 small | White onion, chopped |
| 1 ea. | Red pepper, seeded and diced |
| 1/4 cup | Jalapeno, seeded and minced |
| 2 cups | Black beans, cooked |
| 1/4 tsp. | Red pepper flakes |
| As needed | Salt |
| As needed | Ground black pepper |
| 1 cup | Brown rice, cooked |
| 1/2 c. | Cilantro |
| As desired | Hot Sauce |
| 4 ea. | Eggs |
| 4 ea. | Egg whites |
| 4 ea. | Whole wheat tortillas, 10-inch |
| 1/2 cup | Salsa verde |
| 1 ea. | Tomato, diced |
| 2 ea. | Avocado, cubed |
| As desired | Light Sour cream |
| As desired | Pepper jack cheese, reduced fat, shredded |
Per Serving
Calories: 360
Total Fat: 17g
Saturated fat: 3g
Cholesterol: 95mg
Sodium: 640mg
Carbohydrates: 40g
Dietary Fiber: 7g
Protein: 13g
Directions
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For the beans: Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions, red peppers, and jalapeno until onions are softened and peppers are slightly charred and caramelized, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
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For the brown rice: In a small bowl, mix the rice with cilantro and hot sauce, as desired. Set aside.
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For the eggs: Whisk together the eggs and egg whites in a small bowl. Spray a nonstick skillet with cooking spray and reheat the skillet over medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.
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Assembly: Spread each tortilla with salsa then layer with some brown rice, one-fourth of the black bean mixture, one-fourth of the scrambled eggs, some diced tomato, and one-fourth of the avocado. Top with sour cream and cheese, as desired. Roll up burrito-style.
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Before serving, wrap in foil and warm in a 350°F oven for 12 to 15 minutes until warmed.
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Tip: For a make-ahead version, after assembling, wrap the burrito in foil and store in the refrigerator overnight. The next morning, set oven to 350°F and heat burritos for 12 to 15 minutes until warmed.
