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40M Total Time
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20M Prep Time
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18 Ingredients
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4 Servings
Few can afford to skip breakfast, but for athletes and highly active individuals, meeting daily energy needs requires breakfast! A protein-rich, grab-and-go option is a particularly great solution after a morning workout, a time when muscles need fuel to recover and repair1. Protein diversity from animal, dairy and vegetable sources coming from eggs, cheese and beans each deliver value in the form of the amino acid profiles and nutrients that are uniquely inherent to the protein sources. And then pairing protein with fresh produce like peppers, onions, herbs, and tomatoes, brings in antioxidants, which have been linked with a healthy immune system, a must during intense training periods3. Other sources of energy, like unsaturated oil, avocado, and sour cream can be tailored to the individual athlete depending on their energy needs, making this a highly customizable, convenient meal for anyone.
Ingredients and Directions
Directions
For the beans: Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions, red peppers, and jalapeno until onions are softened and peppers are slightly charred and caramelized, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
For the brown rice: In a small bowl, mix the rice with cilantro and hot sauce, as desired. Set aside.
For the eggs: Whisk together the eggs in a small bowl. Spray a nonstick skillet with cooking spray and reheat the skillet over medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.
Assembly: Spread each tortilla with salsa then layer with some brown rice, one-fourth of the black bean mixture, one-fourth of the scrambled eggs, some diced tomato, and one-fourth of the avocado. Top with sour cream and cheese, as desired. Roll up burrito-style.
Before serving, wrap in foil and warm in a 350°F oven for 12 to 15 minutes until warmed.
Tip: For a make-ahead version, after assembling, wrap the burrito in foil and store in the refrigerator overnight. The next morning, set oven to 350°F and heat burritos for 12 to 15 minutes until warmed.
Ingredients
- 2 Tbsp Canola oil
- 1 small white onion, chopped
- 1 medium red pepper, seeded and diced
- 1/4 cup Jalapeno, seeded and minced
- 2 cups Black beans, cooked
- 1/4 tsp. Red pepper flakes
- Salt (as needed)
- Ground black pepper (as needed)
- 1 cup Brown rice, cooked
- 1/2 cup Cilantro
- Hot Sauce (as desired)
- 8 large eggs
- 4 ten-inch whole wheat tortillas
- 1/2 cup Salsa verde
- 1 medium tomato, diced
- 2 medium avocado, cubed
- Light Sour cream (as desired)
- Pepper jack cheese, reduced fat, shredded (as desired)
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.