Mayo Clinic Health Library

Recipe: Breakfast burrito

Updated: 06-01-2013

Dietitian's tip: By using egg substitutes instead of whole eggs and substituting vegetables for sausage and cheese, you cut out much of the fat and cholesterol in this breakfast burrito.

Ingredients

Serves: 1

  • 1/2 cup chopped tomato
  • 2 tablespoons chopped onion
  • 1/4 cup frozen corn
  • 1/4 cup egg substitute
  • 1 whole-wheat tortilla, 6 inches in diameter
  • 2 tablespoons salsa

Directions

In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Nutritional Analysis per serving
  • Calories: 256
  • Total carbohydrate: 40 g
  • Cholesterol: 1 mg
  • Dietary fiber: 11 g
  • Monounsaturated fat: 1 g
  • Protein: 15 g
  • Saturated fat: 1 g
  • Sodium: 629 mg
  • Sugars: 0 g
  • Total fat: 4 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings