Make-Ahead Spinach & Black Bean Burritos

5.0

(1)

1 Review

These egg, bean and cheese burritos are designed to be made ahead and frozen. They are perfect for busy days and make a satisfying breakfast or lunch.

By Micaela Young, M.S.

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 burritos

Nutrition Profile:

High-Calcium Bone-Health Diabetes-Friendly Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Soy-Free High-Protein Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

6 large eggs
¼ teaspoon ground pepper
¼ teaspoon garlic powder
1 tablespoon olive oil
4 cups chopped baby spinach
½ cup sliced scallions
¼ cup crumbled reduced-fat feta cheese (1 oz.)
½ (15 ounce) can low-sodium black beans (3/4 cup), drained and rinsed
1 medium tomato, chopped
4 8-inch whole-wheat tortillas

Directions

Whisk eggs, pepper, and garlic powder in a medium bowl until well combined.
Heat oil in a large skillet over medium heat. Add spinach; cook until wilted, 1 to 2 minutes. Add the egg mixture and scallions; cook, stirring occasionally, until the eggs are just set, about 3 minutes.
Divide the egg mixture, feta, beans, and tomato among the tortillas. Roll each tortilla snugly, tucking in the ends as you go. Wrap each in heavy-duty foil, label, and freeze.
To serve, unwrap one burrito, discard foil, and place on a microwave-safe plate. Cover with a paper towel and microwave on High until steaming hot throughout, 1 to 2 minutes. Repeat for additional burritos, as needed.

Originally appeared: Diabetic Living Magazine, Summer 2019

Nutrition Facts (per serving)

379	Calories
15g	Fat
38g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 burrito
Calories 379
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 7g	23%
Total Sugars 5g
Protein 21g	41%
Total Fat 15g	19%
Saturated Fat 4g	22%
Cholesterol 284mg	95%
Vitamin A 4721IU	94%
Vitamin C 24mg	26%
Folate 50mcg	13%
Sodium 691mg	30%
Calcium 263mg	20%
Iron 6mg	31%
Magnesium 79mg	19%
Potassium 337mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Make-Ahead Spinach & Black Bean Burritos

Ingredients

Directions

Nutrition Facts (per serving)

Related Articles