Breakfast Burritos

Prep time: 10 minutes | Cooking time: 15 minutes | Servings: 4

Ingredients

  • 4 eggs
  • 1/4 cup 1% milk
  • salt, pepper, and chili powder to taste
  • 1 teaspoon oil
  • 4 (10 inch) flour tortillas
  • 1 cup fat-free refried beans
  • 1/2 cup (4 ounces) grated cheddar cheese
  • 1 tomato, chopped

Live Well Tips

  • Use any vegetables that you have in the refrigerator or freezer, such as green or red bell peppers, cooked corn, or shredded carrots.
  • Use skim milk instead of 1% milk to keep the same amount of protein and calcium but with fewer calories from fat.
  • Choose whole wheat flour tortillas instead of white flour to add extra fiber to this meal.

Directions

  1. Wash hands well with soap and water.
  2. Mix eggs, milk and seasonings in a bowl.
  3. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet).
  4. Stir in the eggs and cook until firm.
  5. Warm the tortillas on a griddle, or wrap in foil and heat in the oven.
  6. Warm the refried beans in a separate pan.
  7. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and tomato.
  8. Roll the burrito, cut in half, and enjoy!
  9. Refrigerate leftovers within 2 hours.

Cook Together! Making Breakfast Burritos with Kids

When kids help in the kitchen, they enjoy the meal more. Kids can help chop, stir, and put together the burritos.

Easy Tasks

  • Gather ingredients and equipment.
  • Wash fresh foods, drain, and pat dry.

Intermediate Tasks

  • Measure ingredients and place in bowl and skillet.
  • Mix ingredients in bowl.

Difficult Tasks

  • Pour each layer of food onto the tortillas.
  • Roll the burritos.

Nutrition Facts

Serving size ½ burrito: Calories–210; Protein–10g; Carbohydrate–24g; Total Fat–8g; Saturated Fat–3g; Cholesterol–100mg; Fiber–2g; Sodium–530mg; Vitamin C–6%; Vitamin A–4%; Iron–10%; Calcium–15%

Adapted from FoodHero.org, Oregon State University