Hearty, energizing, and layered with bold flavor—this protein-packed breakfast burrito wraps everything your body needs to power through the morning into one delicious, portable meal. Featuring fiber-rich black beans, fluffy eggs, and quinoa for a complete amino acid profile, it’s a balanced breakfast that supports blood sugar stability, hormone health, and long-lasting satiety.

Ingredients
Serves 1
Protein per serving: ~25g

• 1 large high-protein tortilla (8-inch)

• ¼ cup cooked black beans (about ⅓ of a can, rinsed)

• 2 large eggs (or 1 egg + 2 egg whites for a leaner option)

• ¼ cup cooked quinoa

• 2 tablespoons shredded cheddar (or nutritional yeast for dairy-free)

• 2 tablespoons salsa (low-sugar preferred)

• 1 tablespoon diced avocado

• 1 tablespoon chopped cilantro (for garnish)

• ¼ cup diced bell pepper

• 1 tablespoon chopped onion

• ¼ teaspoon cumin

• ¼ teaspoon smoked paprika

• ¼ teaspoon garlic powder

• Sea salt and black pepper, to taste

Directions

1. Sauté the Veggies & Beans
   In a skillet over medium heat, warm a drizzle of olive oil or cooking spray. Sauté bell pepper, onion, and black beans for 3–4 minutes, until soft and fragrant. Season with cumin, smoked paprika, garlic powder, salt, and pepper.

2. Scramble the Eggs
   In the same skillet, scramble your eggs (or egg + egg whites) until just cooked. Lightly season and set aside.

3. Warm the Quinoa
   If pre-cooked, warm quinoa in the skillet for 1–2 minutes, adding a pinch of spice if desired.

4. Assemble the Burrito
   Warm your tortilla until soft and pliable. Layer in the center: scrambled eggs, bean-veg mixture, quinoa, shredded cheese, salsa, and avocado.

5. Wrap It Up
   Fold the sides inward, then roll from the bottom to seal the burrito. Press gently to hold its shape.

6. Optional: Toast for Crunch
   For extra texture, return the burrito to the pan seam-side down and toast for 1–2 minutes per side until golden.

7. Finish & Serve
   Garnish with fresh cilantro and a squeeze of lime. Serve warm with extra salsa or sliced veggies on the side.

Nourish Notes

• Eggs + Quinoa provide a full spectrum of essential amino acids for lean muscle support and sustained energy.

• Black beans offer fiber, plant-based iron, and blood sugar–balancing complex carbs.

• Bell peppers and onions bring vitamin C, prebiotics, and flavor without added calories.

• This burrito is ideal for the follicular or luteal phase, when your body craves steady energy, fiber, and protein to stabilize mood and metabolism.

With Love & Nourishment,
The Nourish Kitchen