Egg burrito
Common food
Photo: Wikipedia
An egg burrito is a warm, handheld breakfast staple where fluffy scrambled or fried eggs are wrapped in a soft flour tortilla, often with cheese, salsa, and beans. The texture is a satisfying mix of the tortilla's chew and the eggs' creamy richness. It packs a solid protein punch (over 10g per 100g) to start your day, with a moderate calorie count for a filling meal.
💚 Why it's loved
People love it for its perfect handheld convenience and comforting, savory flavor that's endlessly adaptable. It's a beloved canvas for regional breakfast tastes, from adding spicy chorizo in a Mexican-American diner to including avocado in a California-style wrap.
⚠️ Watch-outs & how to enjoy it better
The refined flour tortilla can cause a blood-sugar spike, and common additions like cheese and processed meats can be high in sodium and saturated fat. To counteract this, use a whole-wheat or low-carb tortilla, load up on veggies like spinach and peppers for fiber, and opt for salsa or hot sauce instead of high-fat cheeses.
Key benefits
- High-quality protein source from eggs for muscle maintenance and satiety.
- Good source of B vitamins like B12 and riboflavin from eggs.
- Provides energy from a balanced mix of protein, carbs, and fats.
- Highly customizable with vegetables to add fiber and micronutrients.
- Portable and convenient for a quick, nutritious meal on the go.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern breakfast burrito is widely credited to a 1975 New Mexico gas station owner, who wrapped bacon, eggs, and potatoes in a tortilla for a local sheriff needing a quick meal.
Full nutrition (scales with serving)
| Water | 53.4 g |
| Energy | 249 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 13.7 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 148 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 470 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 25.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.34 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 64.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 86.0 ug |
| Choline, total | 139 mg |
| Vitamin B-12 | 0.52 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 110 ug |
| Retinol | 109 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 256 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 6.7 ug |
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 212 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is an egg burrito a healthy breakfast option?
It can be, depending on the fillings. The eggs provide excellent protein. For a healthier version, choose a whole-grain tortilla, load up on vegetables like peppers, onions, and spinach, and go easy on high-fat cheeses and processed meats.
How is a breakfast burrito different from a regular burrito?
A breakfast burrito is specifically filled with morning foods like eggs, potatoes, bacon, or sausage, and is typically eaten for breakfast. A regular burrito is usually filled with beans, rice, meat, and other lunch/dinner ingredients.
Can I make an egg burrito ahead of time?
Yes, but with care. Wrap the burrito tightly in foil or plastic wrap. For best texture, avoid adding wet ingredients like salsa inside before storing. Reheat in a skillet to re-crisp the tortilla or in the microwave for a softer result.