Egg White & Turkey Sausage Burrito
Mornings set the tone for your entire day. If you’re looking for a clean, protein-packed breakfast that’s quick to make and keeps you fueled, this Egg White & Turkey Sausage Burrito is exactly what you need. It’s a gym-goer’s dream: lean protein, energizing carbs, and essential nutrients—all rolled up in a warm, satisfying wrap.
Whether you’re meal prepping for the week or making a quick grab-and-go breakfast, this burrito is a flavorful, macro-balanced solution that doesn’t compromise on taste.
Why You’ll Love This Burrito
- Packed with lean protein from egg whites and turkey sausage
- Fast and easy—ready in 15 minutes or less
- Great for meal prep and freezer-friendly
- Customizable with veggies, sauces, or different wraps
- Fitness-friendly and keeps you full until lunch
Ingredients
Here’s everything you’ll need for 1 hearty burrito:
- ½ cup liquid egg whites (or 4 large egg whites)
- 1 turkey sausage link (fully cooked or raw, about 2 oz), chopped
- ¼ cup diced bell peppers (any color)
- ¼ cup diced onions
- 1 small (8-inch) tortilla — use whole wheat, or a certified gluten-free tortilla if needed
- 1 tablespoon shredded low-fat cheddar cheese (optional)
- 1 teaspoon olive oil or avocado oil
- Pinch of black pepper
- Pinch of salt (optional)
- Hot sauce or salsa (optional)
How to Make the Egg White & Turkey Sausage Burrito
1. Prepare Your Ingredients
Start by chopping your onions, peppers, and sausage. If using raw turkey sausage, remove it from the casing and crumble it. Pre-cooked sausage can be sliced or diced.
2. Cook the Veggies and Sausage
In a medium nonstick skillet, heat 1 teaspoon of olive oil over medium heat. Add the onions and bell peppers. Sauté them for 2–3 minutes, or until they soften and start to caramelize slightly.
Now, add the turkey sausage. If raw, cook until browned and fully cooked through—about 5–6 minutes. If pre-cooked, simply warm it up with the veggies for 2–3 minutes.
3. Add the Egg Whites
Push the cooked sausage and vegetables to one side of the pan. Pour the egg whites into the other side. Scramble them gently, stirring occasionally until they are fully set and no longer runny.
Once cooked, mix the scrambled whites with the sausage and veggie blend. Season everything with a pinch of salt and pepper.
4. Assemble the Burrito
Warm your tortilla in the microwave for 10–15 seconds so it’s easier to fold. Lay it flat on a clean surface. Spoon the egg white mixture into the center of the wrap.
If you’re adding shredded cheese, sprinkle it over the hot filling now so it melts. Add a dash of hot sauce or a spoonful of salsa if you like an extra kick.
5. Wrap It Up
Fold in the sides of the tortilla, then roll it from the bottom up tightly like a burrito. Slice it in half and enjoy warm.
If you’re meal prepping, let the burrito cool before wrapping it in foil or parchment paper. Store it in the fridge for up to 3 days or in the freezer for up to 2 months.
Meal Prep Tips
- Double or triple the batch on Sundays and store in the freezer.
- Reheat frozen burritos in the microwave (wrapped in a paper towel) for 1–2 minutes.
- For a crispier texture, heat it in a skillet or air fryer after microwaving.
Nutritional Information (Per Burrito)
| Nutrient | Amount |
| Calories | 280 |
| Protein | 27g |
| Carbohydrates | 18g |
| Fat | 11g |
| Fiber | 3g |
| Sugar | 2g |
| Sodium | 540mg |
Note: Values are approximate and can vary based on specific brands and ingredient substitutions.
Customization Ideas
- Swap turkey sausage with chicken sausage or lean ground turkey.
- Add greens like spinach or kale for extra fiber.
- Use a low-carb wrap if you’re watching carbs.
- Top with avocado slices for healthy fats.
Final Thoughts
This Egg White & Turkey Sausage Burrito strikes the perfect balance between convenience, flavor, and nutrition. Whether you’re hitting the gym or headed into a busy workday, this burrito keeps your energy high and hunger low.
