Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Turkey Breakfast Burritos


The days of grabbing a gas station breakfast burrito on the way to work are long behind you. Yet a savory breakfast sandwich isn’t off the table. These breakfast burritos still have fluffy eggs and flavorful sausage, but without all the added sodium and fat. Make these ahead and freeze them, and then toss one in the microwave for a hot breakfast in minutes.

12 eggs

¼ cup low-fat milk

1 pound extra-lean turkey breakfast sausage (nitrate-free)

Nonstick cooking spray

8 (7- to 8-inch) whole-wheat tortillas, such as La Tortilla Factory low-carb tortillas

Fresh Salsa, for serving (here)

Optional add-ins

¼ cup sautéed onion, bell peppers, spinach, and/or mushrooms

¼ cup black beans

2 tablespoons cheese of your choice

2 slices chopped turkey bacon

1 In a large bowl, whisk together the eggs and milk.

2 In a large skillet over medium-high heat, brown the turkey sausage until cooked thoroughly and no longer pink, about 7 minutes. Transfer the sausage to a bowl and set aside.

3 Use a paper towel to wipe out the skillet, or use a separate large skillet, spray with cooking spray, and set over medium-low heat. Add the egg mixture, and stir gently and constantly with a rubber spatula for 10 to 15 minutes, until the eggs are fluffy and cooked thoroughly.

4 Divide the sausage and scrambled eggs among the tortillas. If you’re using any of the add-ins, place them in the tortilla now. Fold over the end of the tortilla, fold in the sides, and roll tightly to close.

5 Serve immediately with the salsa, or place each burrito in a zip-top bag and refrigerate for up to 1 week. To eat, reheat a burrito in the microwave for 60 to 90 seconds. These will also keep well in the freezer for up to 1 month.

Serving tip: You can make these breakfast burritos a hundred different ways. Switch up the meat, cook different vegetables and mix them in, or try vegetarian proteins like soy crumbles or different beans. By varying the ingredients, you will keep your taste buds interested and keep you away from greasy fast-food burritos that will leave you less than satisfied.

Per Serving (1 burrito, no add-ins): Calories: 241 Total fat: 10g Sodium: 743mg Total carbs: 27g Sugar: 1g Fiber: 7g Protein: 20g

Post-Op Servings

image Burrito filling (no tortilla) image ½ to 1 burrito