Breakfast Burrito with Eggs, Smoked Peppers & Beans
A high-protein, high-fibre breakfast wrap filled with scrambled eggs, smoked red peppers, and beans. Balanced slow-release energy and plenty of colour for a satisfying start.
Plants
beansmoked red pepperonionolive oilparsleypaprika
Tags
stepwise-resetprotein-breakfastamerican-stylelow-gihigh-fibre
Main
- Whole-grain or corn tortilla — 1 large
- Eggs — 2
- Milk — 2 tbsp
- Cooked mixed beans (black, kidney, or haricot) — 3 tbsp
- Smoked red pepper (roasted or jarred) — ½, sliced
- Onion — ¼, finely diced
- Olive oil — 1 tsp
- Smoked paprika — ¼ tsp
- Fresh parsley — a few leaves, chopped
- Salt & pepper — to taste
Steps
- Heat olive oil in a non-stick pan over medium heat.
- Sauté onion and smoked pepper for 2–3 minutes until soft.
- Stir in beans and paprika; cook gently for another minute. Remove and keep warm.
- In a bowl, whisk eggs with milk, salt, and pepper. Pour into the pan and scramble slowly until just set.
- Combine the scrambled eggs with the bean-pepper mix.
- Warm the tortilla briefly, spoon the filling inside, and roll tightly into a burrito.
- Optional: lightly toast the wrapped burrito in a dry pan for 1–2 minutes per side for extra crispness.
- Sprinkle with parsley and a pinch of paprika before serving.
Variations
- Add spinach or avocado for extra fibre and colour.
- Swap beans for lentils or chickpeas if preferred.
- For a creamy version, spread a spoon of Greek yoghurt inside before rolling.
Notes
- Choose a whole-grain or corn tortilla for slow-release carbs and steady energy.
- White tortillas are made from refined flour and behave like white bread — they spike blood glucose and reduce fibre benefits.
- Whole-grain or corn wraps help this meal stay low-GI and high-fibre, matching the balanced profile of the filling.
- This breakfast provides a complete trio of protein, fibre, and healthy fats, keeping you full for hours.
- Great for meal prep — wrap tightly and reheat gently in a pan or microwave.