Low Carb Breakfast Burritos
Low carb breakfast burritos are easy to prepare and provide a satisfying option after weight loss surgery. You can even make them ahead of time and store them in the freezer to use later in the month. This bariatric friendly recipe is packed with almost 16 g of protein to help get your day started.
What’s in a low carb breakfast burrito?
The sky’s the limit when it comes to what you can put into a breakfast burrito. However, if you are planning on freezing these for another time then you want to stick with ingredients that will freeze well. These include:
- Shredded cheese
- Bacon (Turkey or Regular)
- Sauteed veggies like bell peppers or spinach
You can add these ingredients after you reheat your burrito:
- Greek yogurt
- Fresh tomatoes
- Sriracha (My favorite)
This recipe utilizes a low carb tortilla option to wrap the ingredients in. You can also use eggs to make the wrap part of the burrito but we will save that for another recipe 🙂
Best Low Carb Tortillas
Low carb tortillas can provide you with a similar texture as a regular tortilla but with less carbohydrates and typically less calories. Since each person has different taste preferences and texture tolerances after bariatric surgery it will be important to find which brand works best for you.
In this recipe I used La Tortilla Factory. Each tortilla provided 45 calories, 1.5 g fat, 10 g carbs in which 6 g were fiber and 3 g protein. It has a soft texture and freezes well. Honestly, I thought it tasted really good and did not taste too “cardboardy”
Other options may include Low Carb Mission Tortillas. They’re easy to find in most supermarkets and lower in carbs.
Each geographic region has different options so experiment with what works best for you.
How to Meal Prep Low Carb Breakfast Burritos
These low carb breakfast burritos are easy to meal prep ahead of time. First, prepare the egg mixture in a saute pan. Next, place ½ cup of the egg mixture in the middle of the low carb tortilla. Top the egg mixture with cheese and cooked bacon bits if using.
Then fold over the left and right side of the tortilla into the middle, and roll from the bottom of the tortillas to the top while tucking the edges of the tortilla inwards as you roll.
Lastly, wrap the burrito tightly in foil or plastic wrap. If you plan on eating the low carb burritos within 3-4 days then you can store them in the refrigerator. However, if you plan on eating them after that then I would suggest freezing them. To freeze them place the foil wrapped burritos into a freezer bag and store in the freezer. You can keep these in the freezer for up to 3 months.
How to Reheat Low Carb Burrito
To reheat a burrito from the refrigerator then remove the foil and wrap in a wet paper towel. The paper towel will help prevent the tortilla from drying out or becoming gummy. Next place in the microwave for 1 ½ minutes.
If the burrito was frozen then follow the same steps as above but place in microwave for 3-4 minutes.
Once burritos are reheated you may add condiments such as greek yogurt, salsa or hot sauce.
Tortillas After Bariatric Surgery
You may be wondering if tortillas are okay to have in your diet after bariatric surgery? It depends.
Some people complain that bread like textures after weight loss surgery are too “gummy” or become stuck. If this is the case for you then tortillas would not be a good option to include in the diet after bariatric surgery. Instead consider and egg wrapped burrito.
Another concern that you may have after weight loss surgery is that the tortilla may be too high in carbohydrates and calories. Typically taco size tortillas can fit into a healthy diet after bariatric surgery. If you’re unable to meet protein needs while eating the tortilla then consider eating only half of the tortilla and focus on eating protein.
If you do choose to include tortillas in your diet then aim to have one higher in fiber, possibly whole wheat, and 6-7 inches in diameter.
Bariatric Diet Modifications
- Not recommended
- Consume only the filling and omit bacon
- Prepare as directed
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Low Carb Breakfast Burritos
An easy make ahead, high protein breakfast to eat after bariatric surgery.
- Total Time: 20
- Yield: 6 1x
- Category: Breakfast
- 10 Eggs
- 1/4 cup milk
- 1/2 onion, chopped
- 1 cup spinach
- Low carb tortilla
- 1/2 cup cheese
- 3 slices cooked turkey bacon, chopped
- Salsa (optional)
- Heat saute pan over medium heat and spray with non-stick cooking spray. While heating beat together the egg and milk.
- Saute onions in saute pan for 3-5 minutes or until softened. Add egg mixture and cook for about 5-7 minutes or until eggs are cooked all the way through. Then add spinach and cook until wilted. Remove egg mixture from heat.
- Place low carb tortilla on cutting board. Add 1/2 cup of egg mixture, then sprinkle shredded cheese and bacon (if using) on top.
- To roll the burrito, fold the right and left side of tortilla to the middle. Then roll up from the bottom to top of tortilla while tucking side under. Wrap each burrito in foil . Repeat the wrapping process for each burrito.
- Store in refrigerator or freezer.
- Reheat according to notes and then serve with condiments as desired.
1. To reheat refrigerated burrito, remove from foil and place in wet towel and reheat for in microwave for 1 1/2-2 minutes.
2. To reheat from the freezer, remove the foil and reheat in microwave for 3-4 minutes.
Bariatric Diet Modifications
Consume only the filling and omit bacon
Prepare as directed
Keywords: low carb breakfast burrito
I am Bariatric Dietitian that teaches you how to eat before and after weight loss surgery to help you feel and look your best.