The ultimate in portable breakfasts, this breakfast burrito brimming with avocado, tomato, black beans, eggs and salsa can find its way to your mouth almost as quickly as the fast food variety (more quickly if there’s a wait at the drive-thru) but contains a lot less fat and is much more nutritious.

  • Olive oil cooking spray
  • ¼ cup canned black beans, rinsed and drained
  • 2 tablespoons store-bought tomato-based salsa
  • 1 scallion, both white and light green parts, trimmed and thinly sliced
  • 1 tablespoon chopped fresh cilantro
  • 2 large eggs, lightly beaten
  • 1 whole wheat tortilla or wrap (each 12 inches in diameter)
  • ¼ medium-size avocado (optional), preferably Hass, peeled and chopped
  • ½ plum tomato, seeded and chopped
  • ¼ cup shredded cheddar, Monterey Jack or Colby cheese.
  1. Coat a medium-size skillet with olive oil cooking spray and heat over medium heat. Add the black beans, salsa, scallion and cilantro and cook until heated through, about 2 minutes. Add the eggs and cook, stirring gently, until completely set, about 3 minutes. Remove from heat.
  2. Place the tortilla on a microwave-safe paper towel and heat for 15 seconds in the microwave.
  3. Place the tortilla on a work surface or on plates. Spoon the egg and black bean mixture into the center. Sprinkle the avocado, if using, tomato and cheese on top.
  4. Fold the top and bottom of the tortilla into the center. Then, starting at one side, roll up the tortillas, enclosing the filling. Wrap the burrito in aluminum foil if you’ll be taking it with you.

Serves 1

Nutrition Info:

1 portion provides:

  • Protein: 1 serving
  • Calcium: 1 serving
  • Other fruits and vegetables: 1 serving
  • Whole grains and legumes: 2 ½ servings
  • Iron from the beans

Tip:

Beans aren’t exactly what the doctor (or the guy who sits next to you at work) ordered? If tummy troubles have you avoiding gas-makers, skip the beans and toss in ½ cup of cooked edamame (soybeans); you’ll be getting some additional protein in the bargain. For that matter, you can roll up just about any steamed or sautéed veggie (think last night’s leftovers) in breakfast burrito.