7 High-Protein Breakfasts Ready in 5 Minutes or Less


9. Freezer Breakfast Burritos

Eggs have received a bad rap in the past, but one large egg has 13 essential vitamins and minerals, about 6 grams of protein, and only 70 calories. A dozen eggs costs around $2, so at 16 cents a serving, they also make an economical addition to your breakfast.

You may not have time to scramble eggs in the morning, but you can freeze them the night before to save time. I was skeptical at first. After all, freezing scrambled eggs did not sound very tasty. But I learned that reheated frozen eggs actually taste wonderful.

It only takes two minutes to scramble an egg in the microwave. If you want to avoid the cholesterol found in the egg yolk, you can also use egg whites, available in the refrigerated section of the grocery store.


1 tbsp olive oil
1 pound turkey sausage
1 green or red sweet pepper, chopped
1 small onion, chopped
12 large eggs
1/2 cup 2% milk (optional)
1/2 teaspoon each of salt and pepper
cheese, shredded
salsa (optional)
12-14 medium sized tortillas


  1. In a large skillet, heat olive oil over medium heat and add the turkey sausage, pepper, and onion.
  2. Break the sausage up into tiny pieces and brown the sausage until completely cooked, and peppers and onions are soft. Set aside.
  3. In a large bowl, whisk together the eggs, milk, salt, and pepper until combined.
  4. Heat a large non-stick frying pan over medium heat. Add a tablespoon of butter and melt all over the pan. Add the eggs and scramble until cooked through.
  5. Warm the tortillas in microwave per the package instructions.
  6. Layer 1/2 cup scrambled eggs, 1/2 cup cooked sausage and peppers mixture, 1-2 tbsp shredded cheese, and a little salsa on a warmed medium-sized tortilla. Fold up into a burrito.
  7. Place each burrito on a baking sheet lined with wax paper and flash-freeze in the freezer for at least 60 minutes. Wrap each burrito in foil and store in a freezer bag in the freezer.
  8. When ready to eat, remove foil, wrap in a paper towel and microwave for about 60 seconds or until warm all the way through. Breakfast is served!

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