The Keto Breakfast Burrito is a delectable and practical choice for those adhering to a ketogenic diet. As the keto diet focuses on high-fat, low-carb eating, a keto-friendly breakfast is crucial for maintaining energy levels and promoting fat-burning throughout the day. Traditional breakfast options often contain high amounts of carbohydrates, which can disrupt ketosis—the metabolic state the keto diet aims to achieve.
This Keto Breakfast Burrito serves as an ideal solution for starting your day on a low-carb note without sacrificing taste or satisfaction. Packed with protein-rich ingredients like eggs and bacon, alongside nutritious vegetables and cheese, it provides a well-rounded meal that aligns with keto principles. Whether you’re looking for a quick breakfast or a hearty brunch, this burrito offers a flavorful, low-carb alternative that supports your dietary goals while keeping you full and energized.
Keto Breakfast Burrito Recipe
Ingredients
- Tortilla Alternative:
- Almond Flour Tortillas (4): These are a great low-carb substitute for traditional tortillas, made from almond flour and suitable for a keto diet. They are pliable and provide a similar texture to regular tortillas.
- Cheese Wraps (4): Alternatively, cheese wraps are made from melted cheese and can be used as a tortilla substitute. They add a rich, savory flavor and are completely carb-free.
- Protein:
- Eggs (6 large): A staple in keto breakfasts, eggs provide high-quality protein and essential fats. They can be scrambled to add a fluffy texture to the burrito.
- Bacon (4 slices): Crispy bacon adds a smoky flavor and extra fat to the burrito. It’s cooked until crisp, then crumbled for easy incorporation.
- Sausage or Ham (1 cup cooked): These can be used as alternatives to bacon, offering a different taste and texture. Ensure they are fully cooked before adding to the burrito.
- Vegetables:
- Fresh Spinach or Kale (1 cup): These leafy greens add a boost of vitamins and minerals. They are sautéed until tender to blend well with the other ingredients.
- Bell Peppers (1/2 cup, diced): Optional but adds a sweet crunch and additional vitamins. They should be diced and sautéed with the greens.
- Avocado (1, sliced): Adds a creamy texture and healthy fats to the burrito, enhancing its flavor and nutritional value.
- Cheese:
- Shredded Cheddar, Mozzarella, or Feta (1 cup): Cheese adds a melty, rich element to the burrito. Choose according to your taste preference or dietary needs. Cheddar provides a sharp flavor, mozzarella is mild and gooey, and feta adds a tangy kick.
- Condiments (Optional):
- Salsa (1/4 cup): Adds a fresh, tangy flavor and extra moisture to the burrito. Opt for a low-carb variety to stay within keto guidelines.
- Sour Cream (2 tablespoons): Provides a creamy, tangy contrast to the burrito fillings. Choose full-fat sour cream for a keto-friendly option.
- Hot Sauce: Adds a spicy kick, if desired. Ensure it’s low in carbs and sugar.
- Optional Add-ins:
- Mushrooms (1/2 cup, diced and sautéed): Adds an earthy flavor and additional texture.
- Onions (1/4 cup, diced and sautéed): Provides sweetness and depth of flavor.
- Jalapeños (1-2, sliced): For those who enjoy heat, jalapeños add a spicy kick.
Instructions
1. Prepare the Tortilla Alternative
- If using almond flour tortillas: Heat a non-stick skillet over medium heat. Place the tortillas in the skillet one at a time and cook for about 1-2 minutes on each side, or until they are lightly golden and pliable. Remove from heat and set aside.
- If using cheese wraps: Place them in a hot, non-stick skillet over medium heat until they are crisp and golden, about 1-2 minutes per side. Remove from heat and set aside.
2. Cook the Protein
- In the same skillet, cook the bacon until crispy. Remove the bacon, crumble it, and set aside. If using sausage or ham, cook until fully browned and heated through. Remove from the skillet and set aside.
- In a bowl, whisk the eggs until well combined. Heat a non-stick skillet over medium heat. Add a small amount of oil or butter if needed, and pour in the eggs. Scramble the eggs until fully cooked and set aside.
3. Sauté the Vegetables
- In the same skillet used for the protein, add a little oil if needed and sauté the vegetables. Add the chopped spinach or kale and any optional vegetables like bell peppers or mushrooms. Cook until the vegetables are tender and slightly wilted, about 3-5 minutes. Remove from heat and set aside.
4. Assemble and Serve
- Place a tortilla alternative on a plate. Layer the scrambled eggs, cooked protein (bacon, sausage, or ham), and sautéed vegetables in the center of the tortilla. Sprinkle with shredded cheese. Add optional condiments like salsa, sour cream, or hot sauce if desired.
- Fold the sides of the tortilla over the filling, then roll it up tightly from one end to the other to form a burrito. Serve immediately while warm, or wrap it in foil for a portable breakfast.
Also, Try: Keto Breakfast Muffins, Keto Breakfast Sandwich, Keto Breakfast Casserole Recipe
Once you’ve assembled and wrapped your Keto Breakfast Burrito, serve it immediately while warm for the best taste and texture. Enjoy this satisfying and nutritious meal as a hearty start to your day. If you’ve prepared extra burritos, you can refrigerate or freeze them for a convenient, on-the-go breakfast option. Reheat thoroughly before serving to enjoy a quick, keto-friendly meal anytime.
The Keto Breakfast Burrito is a flavorful and versatile meal designed to fit seamlessly into a ketogenic diet. This delicious burrito is crafted with low-carb ingredients to help you stay in ketosis while enjoying a hearty breakfast. It features almond flour tortillas or cheese wraps as a base, which are excellent substitutes for traditional tortillas, ensuring you keep your carb intake in check without sacrificing texture or taste.
At its core, the Keto Breakfast Burrito includes scrambled eggs, a rich source of protein and healthy fats, combined with crispy bacon or your choice of sausage or ham. These proteins not only enhance the burrito’s flavor but also provide sustained energy throughout the morning. Complementing the protein are sautéed vegetables like spinach and bell peppers, adding essential nutrients and a satisfying crunch.
Keto Breakfast Burrito Nutrition Info
The Keto Breakfast Burrito is not only a delicious start to your day but also a meal that aligns with ketogenic dietary goals. It provides a balanced mix of protein, healthy fats, and low carbohydrates. The following nutrition table offers a detailed breakdown of the key nutritional components per serving of the burrito, helping you manage your intake while enjoying a flavorful breakfast.
| Nutrient | Amount per Serving |
| Calories | 515 kcal |
| Total Fat | 37 g |
| Saturated Fat | 15 g |
| Cholesterol | 315 mg |
| Total Carbohydrates | 10 g |
| Dietary Fiber | 5 g |
| Net Carbohydrates | 5 g |
| Sugars | 2 g |
| Protein | 30 g |
| Vitamin A | 25% DV |
| Vitamin C | 40% DV |
| Calcium | 25% DV |
| Iron | 15% DV |
This table offers a general estimate and may vary depending on specific ingredient brands and portion sizes.
Here is the consolidated nutrition table for each ingredient used in the Keto Breakfast Burrito recipe:
| Ingredient | Serving Size | Calories | Total Fat | Saturated Fat | Cholesterol | Total Carbohydrates | Dietary Fiber | Net Carbohydrates | Sugars | Protein |
|---|---|---|---|---|---|---|---|---|---|---|
| Almond Flour Tortilla | 1 tortilla | 100 kcal | 8 g | 1 g | 0 mg | 2 g | 2 g | 0 g | 0 g | 4 g |
| Cheese Wrap | 1 wrap | 100 kcal | 9 g | 5 g | 30 mg | 1 g | 0 g | 1 g | 0 g | 6 g |
| Eggs | 1 large egg | 70 kcal | 5 g | 1.5 g | 185 mg | 1 g | 0 g | 1 g | 0 g | 6 g |
| Bacon | 1 slice | 42 kcal | 3.3 g | 1.2 g | 12 mg | 0 g | 0 g | 0 g | 0 g | 3 g |
| Sausage | 1 cup (cooked) | 300 kcal | 25 g | 9 g | 75 mg | 2 g | 1 g | 1 g | 1 g | 16 g |
| Ham | 1 cup (cooked) | 200 kcal | 8 g | 3 g | 80 mg | 2 g | 0 g | 2 g | 2 g | 20 g |
| Fresh Spinach | 1 cup | 7 kcal | 0.1 g | 0 g | 0 mg | 1 g | 0.7 g | 0.3 g | 0 g | 1 g |
| Bell Peppers | 1/2 cup (diced) | 12 kcal | 0.1 g | 0 g | 0 mg | 3 g | 1 g | 2 g | 2 g | 0.5 g |
| Avocado | 1/4 avocado | 60 kcal | 5.5 g | 0.7 g | 0 mg | 3 g | 2.5 g | 0.5 g | 0.2 g | 1 g |
| Shredded Cheddar Cheese | 1/4 cup | 110 kcal | 9 g | 6 g | 30 mg | 1 g | 0 g | 1 g | 0 g | 7 g |
| Shredded Mozzarella Cheese | 1/4 cup | 80 kcal | 6 g | 3.5 g | 20 mg | 1 g | 0 g | 1 g | 0 g | 6 g |
| Feta Cheese | 1/4 cup | 100 kcal | 8 g | 5 g | 30 mg | 1 g | 0 g | 1 g | 0 g | 5 g |
| Salsa | 1/4 cup | 20 kcal | 0 g | 0 g | 0 mg | 4 g | 1 g | 3 g | 2 g | 1 g |
| Sour Cream | 2 tablespoons | 60 kcal | 5 g | 3 g | 20 mg | 1 g | 0 g | 1 g | 1 g | 1 g |
| Hot Sauce | 1 tablespoon | 0 kcal | 0 g | 0 g | 0 mg | 0 g | 0 g | 0 g | 0 g | 0 g |
This table provides an overview of the nutritional content of each ingredient based on typical values.
Tips for Best Results
- Use Fresh Ingredients: For the best flavor and texture, use fresh eggs, vegetables, and quality meats. Fresh ingredients enhance the overall taste of your Keto Breakfast Burrito.
- Cook the Vegetables Properly: Sauté vegetables like spinach, bell peppers, and mushrooms until they are tender and flavorful. This step adds depth to the burrito and ensures a satisfying texture.
- Crisp the Bacon: Cook bacon until it’s crispy before adding it to the burrito. Crispy bacon adds a delightful crunch and a smoky flavor that complements the other ingredients.
- Customize the Cheese: Experiment with different types of cheese based on your taste preferences. Cheddar, mozzarella, and feta each bring unique flavors and textures to the burrito.
- Warm the Tortillas: If using almond flour tortillas or cheese wraps, warm them slightly before assembling the burrito. This makes them more pliable and easier to roll.
- Season Generously: Don’t forget to season your scrambled eggs and vegetables with salt, pepper, and any other spices you enjoy. Proper seasoning enhances the flavor of the burrito.
- Assemble and Serve Immediately: For the best taste and texture, assemble the burrito and serve it while it’s warm. This ensures that the cheese is melted and the ingredients are well combined.
- Store Properly: If you’re making burritos ahead of time, store them in an airtight container in the refrigerator. For longer storage, freeze them individually and reheat thoroughly before serving.
By following these tips, you’ll ensure that your Keto Breakfast Burrito is delicious, satisfying, and perfectly aligned with your keto dietary goals.
Keto Breakfast Burrito Recipe
Equipment
- Skillet or frying pan For cooking the protein (bacon, sausage, or ham) and sautéing vegetables.
- Non-stick Pan or Griddle: For warming or cooking the tortilla alternative (almond flour tortillas or cheese wraps).
- Mixing bowl For whisking eggs.
- Spatula For scrambling eggs and stirring ingredients.
- Knife For chopping vegetables and any additional ingredients.
- Cutting board For safely chopping vegetables and other ingredients.
- Measuring cups and spoons For measuring ingredients, if necessary.
- Plate or Platter: For assembling and serving the burrito.
Ingredients
- 4 almond flour tortillas or cheese wraps
- 6 large eggs
- 4 slices of bacon, cooked and crumbled (or 1 cup cooked sausage/ham)
- 1 cup fresh spinach or kale, chopped
- 1/2 cup bell peppers, diced (optional)
- 1 sliced avocado
- 1 cup shredded cheddar, mozzarella, or feta cheese
- 1/4 cup salsa (optional)
- 2 tablespoons sour cream (optional)
- Hot sauce to taste (optional)
Optional Add-ins:
- 1/2 cup mushrooms, diced and sautéed
- 1/4 cup onions, diced and sautéed
- 1-2 sliced jalapeños, (optional)
Instructions
- Prepare the Tortilla: Heat almond flour tortillas or cheese wraps in a skillet until golden and pliable, then set aside.
- Cook the Protein: Cook bacon until crispy or brown sausage/ham. Scramble eggs in a skillet until fully cooked.
- Sauté Vegetables: In the same skillet, sauté spinach (and optional bell peppers or mushrooms) until tender.
- Assemble the Burrito: Place a tortilla on a plate, add scrambled eggs, protein, sautéed vegetables, and cheese. Top with optional salsa or sour cream.
- Wrap and Serve: Fold the sides of the tortilla, roll it up, and serve immediately or wrap in foil for later.
Notes
- Tortilla Alternatives: Ensure you use keto-friendly tortillas such as almond flour tortillas or cheese wraps to keep the recipe low-carb. Regular tortillas are not suitable for a keto diet.
- Protein Choices: You can substitute bacon with sausage or ham, or use plant-based alternatives for a vegetarian option. Adjust cooking times as needed.
- Cheese Options: Choose cheese that fits your keto plan and melts well, such as cheddar, mozzarella, or feta. Adjust the quantity based on personal preference.
- Vegetable Add-ins: Feel free to include additional keto-friendly vegetables like mushrooms, onions, or jalapeños. Sauté them well to enhance their flavor.
- Serving and Storage: Serve the burrito immediately while warm. For meal prep, you can assemble the burritos and wrap them in foil to freeze or refrigerate for later use. Reheat thoroughly before serving.
- Caloric and Nutritional Information: The calorie count is an estimate and may vary based on ingredient brands and portion sizes. Adjust ingredients as necessary to fit your dietary needs.
Delicious Topping Ideas
- Avocado Slices: Fresh avocado slices add a creamy texture and rich flavor, boosting the healthy fat content of your burrito.
- Salsa: Top with your favorite salsa for a burst of tangy flavor. Choose a low-carb version or make your own with fresh ingredients.
- Sour Cream: A dollop of sour cream adds a cool, creamy contrast to the warm burrito, enhancing its overall taste.
- Shredded Cheese: Extra shredded cheese, like cheddar, mozzarella, or feta, can be sprinkled on top for additional richness and meltiness.
- Chopped Fresh Cilantro: Fresh cilantro adds a pop of color and a burst of fresh flavor, brightening up the burrito.
- Hot Sauce: For those who enjoy a bit of heat, a splash of hot sauce can elevate the flavor profile with a spicy kick.
- Diced Tomatoes: Fresh, diced tomatoes offer a juicy and slightly acidic complement to the richness of the burrito.
- Chopped Green Onions: Sprinkle chopped green onions on top for a touch of sharpness and crunch.
- Sliced Jalapeños: For an extra spicy kick, add sliced jalapeños. They provide a zesty flavor that pairs well with the other ingredients.
- Crumbled Bacon: If you love bacon, add a few extra crumbles on top for added crunch and flavor.
These toppings not only enhance the flavor but also allow you to customize your Keto Breakfast Burrito to suit your taste preferences.
FAQ
What makes the Keto Breakfast Burrito keto-friendly?
The Keto Breakfast Burrito is keto-friendly due to several key factors:
- Low-Carb Tortillas: It uses almond flour tortillas or cheese wraps instead of traditional wheat tortillas. These alternatives are low in carbohydrates, helping to maintain a state of ketosis.
- High-Fat Ingredients: The burrito incorporates ingredients rich in healthy fats, such as avocado, cheese, and sour cream, which are essential for a keto diet.
- Protein-Rich Fillings: It includes protein-rich ingredients like eggs, bacon, sausage, or ham. Protein helps in maintaining muscle mass and supports a balanced keto diet.
- Low-Carb Vegetables: The recipe features low-carb vegetables like spinach and bell peppers, which provide essential nutrients without significantly increasing carbohydrate intake.
- Minimal Added Sugars: The ingredients used typically do not contain added sugars, which is crucial for staying within the carb limits of a ketogenic diet.
By focusing on these components, the Keto Breakfast Burrito aligns with the principles of a ketogenic diet, which emphasizes low carbohydrate intake, high fat consumption, and moderate protein.
Can I use regular tortillas instead of almond flour tortillas?
For a Keto Breakfast Burrito, it’s best to avoid regular tortillas. Regular tortillas are high in carbohydrates and can disrupt the state of ketosis required for a ketogenic diet. Instead, using almond flour tortillas or cheese wraps is recommended because:
- Low Carb Content: Almond flour tortillas and cheese wraps have significantly fewer carbohydrates compared to traditional tortillas, which helps in maintaining the low-carb requirement of a keto diet.
- Keto-Friendly Ingredients: Almond flour and cheese wraps are made from ingredients that fit well within keto dietary guidelines, providing a suitable alternative without compromising on the burrito experience.
- Maintains Ketosis: Using low-carb alternatives helps keep your daily carb intake within the limits necessary to stay in ketosis, ensuring you get the full benefits of your ketogenic diet.
If you don’t have almond flour tortillas, you might also consider making your own keto-friendly wraps or searching for other low-carb tortilla options available in stores.
Can I make the Keto Breakfast Burrito ahead of time?
Yes, you can make the Keto Breakfast Burrito ahead of time, making it a convenient option for meal prepping. Here’s how to do it effectively:
- Prepare and Assemble: Cook the ingredients and assemble the burritos according to the recipe. Once assembled, you can either refrigerate or freeze them.
- Refrigeration: Store the assembled burritos in an airtight container in the refrigerator. They will stay fresh for up to 3 days. When ready to eat, simply reheat in the microwave or oven until heated through.
- Freezing: For longer storage, freeze the burritos individually. Wrap each burrito tightly in plastic wrap or foil and place them in a freezer-safe bag or container. They can be frozen for up to 3 months.
- Reheating from Frozen: To reheat, remove the burrito from the freezer and let it thaw in the refrigerator overnight. Reheat in the microwave or oven. If using the oven, wrap the burrito in foil and bake at 350°F (175°C) for 20-25 minutes, or until thoroughly heated.
By preparing your Keto Breakfast Burritos in advance, you can have a quick, delicious, and keto-friendly breakfast ready to go whenever you need it.
How do I reheat a frozen Keto Breakfast Burrito?
To reheat a frozen Keto Breakfast Burrito, follow these steps for the best results:
Reheating from Frozen
- Thawing (Optional but Recommended):
- In the Refrigerator: Transfer the frozen burrito to the refrigerator and let it thaw overnight. This helps ensure even reheating.
- Quick Thaw (Microwave): If you’re short on time, you can microwave the frozen burrito on a low setting for a few minutes to partially thaw it.
- Reheating Methods:
- Microwave:
- Place the thawed or partially thawed burrito on a microwave-safe plate.
- Cover it with a microwave-safe lid or another microwave-safe plate to prevent it from drying out.
- Microwave on high for 1-2 minutes, then check if it’s heated through. If not, continue microwaving in 30-second intervals until fully heated.
- Oven:
- Preheat your oven to 350°F (175°C).
- Wrap the burrito in aluminum foil to retain moisture and prevent it from drying out.
- Place the wrapped burrito on a baking sheet or oven-safe dish.
- Bake for 20-25 minutes, or until the burrito is heated through. Unwrap it for the last 5 minutes if you want a slightly crispier exterior.
- Microwave:
- Check Temperature: Ensure that the burrito is heated all the way through, with no cold spots, to ensure it is safe to eat.
- Serve: Once reheated, let the burrito sit for a minute or two before unwrapping and serving. This helps the heat distribute evenly inside the burrito.
By following these steps, you can enjoy a delicious and properly reheated Keto Breakfast Burrito even after freezing.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!