Delicious & Healthy Mediterranean Breakfast Burritos: Make-Ahead, Freezable, and Weight Watchers Friendly
Are you searching for an easy, nutritious, and incredibly flavorful breakfast that fits a busy lifestyle? Look no further than these fantastic Vegetarian Mediterranean Breakfast Burritos! Packed with protein, vibrant Mediterranean flavors, and designed for convenience, they are perfect for make-ahead meal prep, freezable for quick mornings, and an excellent choice for brunch or breakfast potlucks. Plus, for those mindful of their diet, these burritos are completely Weight Watchers friendly, making healthy eating both simple and delicious.
My journey with burritos began, much like a fleeting dream, late at night, in a 7-11. It was during a time when responsible decision-making wasn’t my strongest suit, and I distinctly remember vowing never to touch another burrito as long as I lived. For many years, I held steadfast to that promise, convinced that burritos and I were simply not meant to be.
That all changed when I encountered a truly extraordinary breakfast burrito at a charming cafe in Kimberley, B.C. It was an epiphany – bursting with fresh, wholesome ingredients and incredible taste. This transformative experience ignited my inspiration to create my own version: a healthy, vegetarian, and Weight Watchers-friendly Mediterranean Breakfast Burrito. If you’re exploring Mediterranean breakfast ideas, this recipe will undoubtedly become a new favorite. These aren’t just good breakfast burritos; they are, quite honestly, the best breakfast burritos I’ve ever had, perfectly blending savory flavors with nutritional benefits.
🍒 Glowing Reader Review
“These were so delicious!!! Honestly, better than any restaurant breakfast burrito I’ve had – savory, fresh (the generous amount of herbs is key), and zingy (I ended up adding quite a bit of hot sauce to the egg mixture). Also, such a great meal prep idea for a Sunday night. Thank you!!” ⭐⭐⭐⭐⭐
Why Choose a Mediterranean Breakfast?
The Mediterranean diet is renowned for its health benefits, focusing on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Incorporating these principles into your breakfast sets a positive tone for the day, providing sustained energy and essential nutrients. These Mediterranean breakfast burritos exemplify this philosophy, offering a balanced meal that is both satisfying and incredibly good for you. They’re a delicious way to enjoy the goodness of fresh ingredients, rich in fiber and protein, without compromising on taste.
Looking for more healthy vegetarian breakfast options? Don’t miss my Vegetarian Sheet Pan Huevos Rancheros for another fantastic, easy-to-make meal!
🥘 Essential Ingredient Notes for Perfection
To craft these healthy and flavorful breakfast burritos, you’ll need a few key ingredients, each playing a vital role in delivering that authentic Mediterranean taste and satisfying texture:
- Fresh Spinach: While frozen spinach can work in a pinch (make sure it’s thoroughly thawed and squeezed dry to avoid excess moisture), fresh spinach truly shines here. Baby spinach is particularly ideal because its smaller, more tender leaves are sweeter and require no chopping, saving you precious prep time. It wilts beautifully into the eggs, adding a boost of iron and vitamins.
- Sun-Dried Tomatoes: I prefer using sun-dried tomatoes packed in oil for their rich, concentrated flavor, but remember to drain them well and pat them dry to prevent your burritos from becoming soggy. If you have the dry-packed variety, rehydrate them according to package instructions before chopping. They provide an intense, sweet-tart burst that is quintessential to Mediterranean cuisine.
- Black Olives: To simplify your cooking process, opt for pre-sliced black olives from a can. While Kalamata olives are delicious in many Mediterranean dishes, their strong, briny flavor can sometimes overpower the other delicate ingredients in a breakfast burrito. Standard black olives offer a milder, complementary taste and a pleasant textural contrast.
- Tortillas: The choice of tortilla can add another layer of flavor and visual appeal. Sun-dried tomato tortillas are my go-to, as they contribute a lovely reddish hue and a subtle tomato essence. However, feel free to use spinach, whole wheat, plain white, or any large (10-inch) tortilla you prefer. The key is to choose a sturdy tortilla that can hold all the delicious fillings without tearing.
- Refried Beans: Canned refried beans offer a convenient and healthy base, adding fiber and a creamy texture that helps bind the burrito. Many brands offer low-fat or vegetarian options. If you’re feeling ambitious, homemade refried beans are also an excellent choice. They provide essential complex carbohydrates and protein, making these burritos incredibly filling.
- Feta Cheese: Crumbled feta cheese introduces a tangy, salty kick that brightens the entire flavor profile. Using a light or low-fat feta can help keep these burritos Weight Watchers friendly without sacrificing taste.
*Please see the comprehensive recipe card below for the full list of ingredients and exact quantities.
📖 Creative Substitutions & Flavorful Variations
This Mediterranean breakfast burrito recipe is wonderfully adaptable, allowing you to tailor it to your dietary needs or flavor preferences:
- Cheese Alternatives: If feta isn’t your favorite, sharp cheddar cheese offers a comforting, savory alternative. For a creamier texture, goat cheese or a mild mozzarella would also work beautifully, adding a different dimension of flavor.
- Gluten-Free Tortillas: To make this recipe completely gluten-free, simply swap the flour tortillas for corn tortillas. Ensure they are warmed adequately to prevent tearing during wrapping.
- Spice It Up: For those who love a bit of heat, easily add a kick to your burritos. Incorporate red pepper flakes into the egg mixture as it cooks, or drizzle your favorite hot sauce over the filling before wrapping. A dash of cayenne pepper or a chopped jalapeño would also be excellent additions.
- Egg Variations: To reduce fat and cholesterol, you can substitute whole eggs with egg whites. You’ll need approximately 12 egg whites to achieve the same volume and protein content as nine whole eggs.
- Add More Veggies: Feel free to sauté other Mediterranean-friendly vegetables like chopped bell peppers, zucchini, or onions with the eggs for added nutrients and flavor. Fresh herbs such as chopped fresh parsley, dill, or oregano can further enhance the authentic taste.
- Boost Protein (Vegetarian): While the eggs and refried beans offer ample protein, you could also add mashed chickpeas or a dollop of hummus alongside the refried beans for an extra protein and fiber boost, reinforcing the Mediterranean theme.
- Different Beans: If refried beans aren’t preferred, consider mashing black beans or a cannellini beans for a similar creamy texture and nutritional benefits.
🔪 Step-by-Step: Crafting Your Perfect Mediterranean Breakfast Burritos
Follow these simple steps to create delicious and healthy Mediterranean breakfast burritos that are sure to impress!
Step 1: Scramble the Eggs. Begin by spraying a large frying pan with non-stick spray. Crack your eggs into the pan and scramble them over medium heat for approximately 5 minutes, or until the eggs are no longer liquid and are cooked through but still moist. Avoid overcooking, as this can make them dry.
Step 2: Incorporate Mediterranean Veggies. Once the eggs are nearly cooked, add the fresh spinach, sliced black olives, and chopped sun-dried tomatoes to the pan. These ingredients infuse the eggs with rich Mediterranean flavors.
Step 3: Cook Until Dry. Continue to stir and toss the egg mixture over the heat until any excess moisture from the spinach and tomatoes has evaporated and the mixture is no longer “wet.” This step is crucial for preventing soggy burritos, especially if you plan to freeze them.
Step 4: Add Feta Cheese. Sprinkle the crumbled feta cheese evenly over the egg and vegetable mixture. The feta will add a delicious salty tang and creamy texture once melted.
Step 5: Melt the Cheese. Cover the frying pan with a lid and allow the cheese to melt for a minute or two. This gentle heat will ensure the feta becomes soft and perfectly incorporated into the egg mixture.
Step 6: Prepare the Tortillas. Lay out your tortillas. For each burrito, spread about 2 tablespoons of refried beans in a line across the center of the tortilla, leaving space around the edges for folding. Warming the tortillas beforehand makes them more pliable and less prone to tearing.
Step 7: Add the Egg Filling. Spoon the egg mixture evenly over the refried beans on each tortilla. Distribute the filling carefully to ensure each burrito has a generous and balanced portion.
Step 8: Fold the Bottom. Carefully fold the bottom edge of the tortilla up and over the filling, tucking it in tightly to begin forming the burrito shape.
Step 9: Fold the Sides. Next, take each side end of the tortilla and fold it inward towards the center, creating a neat, rectangular package. This helps secure the filling.
Step 10: Roll Tightly. Finish rolling the burrito from the bottom up, creating a snug, compact cylinder. Flip it over so that the folded seam is on the bottom. For a visual guide, watch this helpful video: How to wrap a breakfast burrito.
STEP 11: Grill and Serve. For a delicious crispy exterior, grill your burritos. I use a panini press, which works wonderfully, but you can achieve similar results in a dry frying pan. Grill for about 10-12 minutes, turning occasionally if using a pan, until the tortilla is lightly browned and warmed through. Serve hot with your favorite fresh salsa, a drizzle of hot sauce, a dollop of sour cream, and a side of fresh fruit (optional). If you’re feeling fancy, garnish with kiwi flowers – check out this TikTok video on how to make a kiwi garnish!
FREEZING FOR LATER: Allow the cooked burritos to cool completely before wrapping them individually as directed in the video below. This prevents ice crystals from forming. When you’re ready to enjoy, reheat a frozen burrito in the microwave (still wrapped in parchment paper) for approximately 2 minutes, or until heated through. Serve hot and enjoy!
✅ Expert Recipe Tips for the Best Burritos
Achieve consistently perfect Mediterranean Breakfast Burritos with these professional tips:
- Warm the tortillas before filling and folding: This crucial step makes the tortillas more pliable and flexible, significantly reducing the chance of them tearing when you load them with filling and wrap them tightly. A quick 10-15 seconds in the microwave or a brief warm-up in a dry skillet works wonders.
- Drain and pat dry the sun-dried tomatoes and olives: Excess moisture is the enemy of a good burrito, especially if you plan to freeze them. Draining and patting dry these ingredients ensures your burritos remain firm and delicious, preventing a soggy outcome.
- Use baby spinach for the best texture and flavor: Baby spinach is not only sweeter and more tender than mature spinach, but its smaller size means you won’t need to chop it, saving you prep time. It wilts perfectly into the eggs, adding a gentle earthiness.
- Let the egg mixture cool slightly before assembling: Assembling burritos with hot egg mixture can create steam, which then condenses and makes the tortillas wet and sticky. Allowing it to cool down prevents this moisture buildup, ensuring a better texture, especially for freezing.
- Wrap tightly and seam-side down to hold everything in place: A snugly wrapped burrito holds its shape beautifully. Finishing with the seam side down helps to seal the burrito as it cooks or chills, preventing it from unraveling and keeping all the delicious filling contained.
- Use parchment paper to wrap burritos before freezing: Parchment paper is ideal for individual freezer wrapping. It prevents sticking, makes it easy to label, and allows you to reheat the burrito directly in the microwave without transferring it to another container.
- Grill the burritos in a dry pan or panini press: Grilling without additional oil creates a wonderfully crispy, golden-brown exterior. This not only adds appealing texture but also helps to further seal the burrito and warm the filling evenly.
- Customize with fresh herbs like parsley or oregano: Fresh herbs are a hallmark of Mediterranean cuisine. Chopped fresh parsley, dill, or oregano added to the egg mixture or sprinkled on top before serving will elevate the flavor profile and add a burst of freshness.
- Choose tortillas that are sturdy and at least 10 inches wide: A robust, large tortilla is essential for holding a generous amount of filling without tearing. Smaller or thinner tortillas can quickly become overloaded and break apart during the wrapping or eating process.
🥗 Perfect Pairings: What to Serve with Breakfast Burritos
These flavorful vegetarian breakfast burritos are fantastic on their own, but pairing them with fresh sides can elevate your meal. They are particularly wonderful with homemade Pico de Gallo Salsa (as shown in the photos) and a refreshing Classic Fruit Salad with Honey Lime Dressing. The brightness of the salsa and the sweetness of the fruit provide a delightful contrast to the savory burritos.
If you’re inspired by the beautiful kiwi garnish in my photos, you can learn how to create it yourself! Watch my TikTok Video: How to Make a Kiwi Garnish for a fun and easy way to add a decorative touch to your plate.
Other great additions include a dollop of Greek yogurt or a creamy avocado sauce for extra richness, or a simple green salad for a lighter meal.
👪 Serving Size & Customization
This recipe is designed to make 6 hearty breakfast burritos, perfect for feeding a family or preparing meals for the week. The beauty of this recipe is its flexibility: you can easily half, double, or even triple the quantities. Simply click on the serving number in the recipe card below and select your desired number of servings. The ingredient quantities will automatically adjust, making meal planning a breeze.
🔢 Weight Watchers Points Information
These delicious and healthy breakfast burritos are quite Weight Watchers friendly, coming in at approximately 5 WW points per burrito. For those looking to further reduce the points, there are a couple of simple adjustments you can make:
- Swap regular feta cheese for a fat-free or low-fat feta alternative.
- Choose a lower-point tortilla brand, such as Joseph’s, which often offers tortillas with fewer points.
These small changes can make a big difference in the overall point value, allowing you to enjoy this flavorful breakfast while staying perfectly on track with your Weight Watchers plan.
🌡️ Storing & Meal Prep: Your Make-Ahead Solution
Effortless Make-Ahead Breakfast Burritos!
Beyond the daily challenge of serving healthy breakfasts to my kids on frantic weekday mornings, another significant hurdle is finding a delicious, make-ahead breakfast or brunch idea for work potlucks. Life is busy, and I need something I can prepare in advance and freeze without sacrificing quality or taste. This is where these make-ahead, freezable healthy breakfast burritos truly shine – they are a game-changer!
If you choose not to freeze them, these burritos can be stored in an airtight container in the refrigerator for up to 2 days. Due to the egg content, I strongly advise against consuming them after this two-day period to ensure freshness and safety. Always ensure they are thoroughly cooled before refrigerating.
🌡️🌯 How to Freeze Breakfast Burritos for Ultimate Convenience
These easy, delicious, and healthy vegetarian Greek-inspired breakfast burritos brilliantly solve the dilemma of quick meals. Their ability to be easily made ahead and then frozen makes them an indispensable asset for busy individuals and families.
Freezing Instructions: After cooking, allow the burritos to cool completely to room temperature. This is essential to prevent ice crystals from forming, which can lead to a soggy texture upon reheating. Once cool, wrap each burrito individually and tightly in parchment paper, then once more in aluminum foil. This double layer of protection guards against freezer burn and preserves freshness. Label each burrito with the date for easy tracking.
To Reheat Frozen Breakfast Burritos: When you’re ready for a quick meal, simply remove a frozen burrito from the aluminum foil, keeping it wrapped in its parchment paper. Place it in the microwave and heat for approximately 2 minutes, or until thoroughly hot in the center. The parchment paper helps to keep the tortilla soft. Alternatively, you can reheat them in an oven at 350°F (175°C) for 15-20 minutes, or until warmed through, for a slightly crisper exterior (remove parchment/foil for oven reheating). Serve hot and enjoy!
🎥 Helpful Video Guide
Master the art of wrapping your burritos for perfect freezing and reheating results. This video demonstrates the best technique:
CLICK HERE FOR VIDEO: “How to wrap a breakfast burrito to freeze”
❔ Frequently Asked Questions About This Recipe
Despite their name, refried beans can be a very healthy addition to your diet. The typical canned brands I often use, like Old El Paso, contain only around 90 calories, 0.5g of fat, 6g of fiber, and 6g of protein per half-cup serving. They are rich in complex carbohydrates, protein, potassium, iron, magnesium, and folate. Refried beans provide both insoluble and soluble fiber, which are crucial for digestive health and nutrient absorption. They are a fantastic way to add bulk, nutrients, and a creamy texture to these burritos. Read more about the health benefits of refried beans here.
Absolutely! If you prefer to omit refried beans, you can do so without significantly impacting the overall flavor. For a similar creamy texture and an extra boost of fiber and protein, consider swapping them for mashed chickpeas or a generous spread of hummus, which perfectly complements the Mediterranean theme.
While fresh spinach is recommended for the best texture and vibrant color, frozen spinach can be used if fresh is unavailable. Just be sure to thaw it completely and squeeze out as much moisture as possible using a clean kitchen towel or paper towels. This step is critical to prevent the burritos from becoming watery and soggy.
To prevent tortillas from tearing, especially when they are heavily filled, it’s essential to warm them slightly before wrapping. You can achieve this by microwaving them for 10-15 seconds or briefly warming them in a dry skillet for a few seconds per side. Warming makes the tortillas much more pliable and easier to fold without cracking.
While this recipe is crafted as a vegetarian option adhering to Mediterranean diet principles, you can certainly customize it to include meat if desired. Cooked and crumbled lean turkey sausage or chicken breast could be added to the egg mixture. However, remember this would change the nutritional profile and Weight Watchers points.
These make-ahead, healthy breakfast burritos are more than just a meal; they’re a convenient and delicious solution for hectic schedules. Packed with protein, low in fat, and perfectly freezer-friendly, they are ideal for busy mornings, back-to-school routines, or simply whenever you need a quick, nutritious meal. They also make an incredibly easy and impressive brunch or breakfast potluck idea, showcasing vibrant Mediterranean flavors.
I am a strong advocate for make-ahead breakfast recipes in general. So, if you’re seeking a quick (ready in just 20 minutes!), easy, healthy, and freezable breakfast option – whether for a last-minute decision or as part of your meal prep – these meatless Mediterranean diet breakfast burritos are an absolute must-try. They embody the best of healthy eating with ultimate convenience.
🍳 Explore More Healthy Breakfast Recipes
If you loved these Mediterranean Breakfast Burritos, you’ll be excited to discover other delicious and healthy breakfast recipes to add to your repertoire:
- Mediterranean Weight Watchers Crustless Quiche
- Award Winning Brown Butter Pecan Granola
- Healthy Eggs Benedict (WW Friendly)
- Pumpkin Pie Sheet Pan Pancakes
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📋 Mediterranean Breakfast Burrito Recipe
Ingredients
- 6 tortillas whole 10 inch – I use sun-dried tomato
- 9 eggs whole
- 2 cups baby spinach washed and dried
- 3 tablespoon black olives sliced
- 3 tablespoon sun-dried tomatoes chopped
- ½ cup feta cheese I use light/low-fat feta
- ¾ cup refried beans canned
Garnish: salsa (optional)
- salsa or hot sauce
- sour cream
Instructions
- Spray large frying pan with non-stick spray. Scramble eggs and toss for about 5 minutes over medium heat, or until eggs are no longer liquid.
- Add spinach, black olives, sun-dried tomatoes and continue to stir/toss until no longer wet. Add feta cheese and cover until cheese is melted.
- Add 2 tablespoon of refried beans to each tortilla..
- Top with egg mixture, dividing evenly between all burritos.
- Fold the tortilla to the center from the bottom.
- Take each end and fold towards the center.
- Then flip it over so the folds are on the bottom. *See Video: How to wrap a breakfast burrito
- Grill on panini press (this is what I use but you don’t have to have one) or in frying pan until lightly browned.
- Serve hot with fresh salsa. hot sauce, sour cream and fruit (optional)
- Garnish with kiwi flowers, if desired (video in NOTES)
- FREEZING: wait until cooled, then wrap as directed in video
- If you are reheating: Heat in microwave (in parchment paper) for about 2 minutes. Serve hot.