Make Ahead Freezer Breakfast Burritos

Alex Caspero, MA, RD, CLT, RYT

A little bit of meal prep can go a long way! These time-saving breakfast burritos are a life-saver on busy mornings when you need breakfast but don’t have time to put it together.

This recipe was developed for the Egg Nutrition Center by Alex Caspero, MA, RD, CLT, RYT.


Total Time
Prep Time
Cooking Time


8 ounces Tempeh, crumbled
1 tsp Dried fennel
1/2 tsp Dried basil
1/2 tsp Dried oregano
1/2 tsp Dried sage
1/4 tsp Red pepper flakes
1 clove Garlic, minced
1 Tbsp Soy sauce
1 Tbsp Olive oil
1 Tbsp Pure maple syrup
1 Tbsp Lemon juice or white vinegar
1 (15 ounce) can Black beans, drained and rinsed
1/2 cup Pico de gallo
1 Tbsp Butter
10 large Eggs, lightly beaten
1/2 cup Shredded cheddar cheese
8 burrito-sized Flour tortillas


  1. Make the tempeh sausage! Heat 1 tablespoon olive oil in a large skillet over medium heat and add the tempeh. Cook, stirring often, until tempeh is browned and crispy, about 5 minutes. Add in the fennel, basil, oregano, red pepper flakes, sage, garlic, soy sauce, maple syrup and lemon juice. Cook another 2-3 minutes, stirring occasionally. Add in the black beans and pico de gallo and set aside.

  2. In a separate non-stick skillet over medium-low heat, melt the butter, swirling it so it coats the entire pan. Whisk the eggs and add in 1/2 teaspoon salt and freshly ground pepper. When the butter is just barely bubbling, add the eggs to the pan directly in the center so that the butter gets pushed out to the sides. This helps prevent the eggs from sticking to the pan, even if it’s non-stick.

  3. Watch for the edges to just barely start to set, and then gently swipe a spatula around the edges of the pan to create large soft curds. Continue this process, pausing in between to allow time for the eggs to cook but working quickly enough so as not to overcook the eggs, just gently pushing/folding the liquid eggs to form curds. The entire process should take 2-3 minutes or less.

  4. When the eggs are barely set and you have some big folds of soft scrambled eggs, stir in the cheese and remove from heat.

  5. To assemble! Place a tortilla on a cutting bowl and add in ~1/8th of the egg mixture and tempeh mixture. Roll up, then place on a square of plastic wrap and tightly cover. Repeat with the remaining tortillas and fillings.

  6. Place in a freezer safe bag and place in the freezer for 2-3 months. To reheat, remove from bag and remove the plastic wrap. Place in the microwave and cook for 90 seconds on 50% power; then flip and cook another minute on 50% power. Depending on the strength of your microwave, this should be good! But, you’ll want to touch it and make sure it’s cooked all the way through.




Nutritional Information

Makes 8 servings
Per Serving
  • Calories: 470
  • Total Fat: 20g
  • Saturated Fat: 7g
  • Sodium: 990mg
  • Carbohydrate: 51g
  • Dietary Fiber: 4g
  • Protein: 25g
  •  :

Myplate Equivalents

Protein: 3.25 oz
Grain: 2 oz
Fruit: 0
Vegetable: 0
Dairy: 0.25 cup