breakfast burrito with tofu and sliced kiwis on the side.

Ultimate High Protein Breakfast Burritos

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Breakfast burritos filled with scrambled seasoned tofu and black beans are a super-satisfying meal to start your day. Try these vegan high-protein burritos with important nutrients like fiber, and monounsaturated fats plus the unexpected crunch of walnuts and apples too! It’s an easy healthy meal, and you will love the savory flavor of tofu with turmeric and chili powder.

When I have this breakfast burrito, I love the flavor AND that I am full for a while. It is perfect for me on busy days of Zoom meetings that result in a very late lunch.

If you would normally have eggs, meat, or something sweet for breakfast, give this easy burrito a try for a meal with plenty of fiber and beneficial nutrients PLUS phytonutrients – and it’s lower in fat, saturated fat, and free from cholesterol too.

How to Make this Recipe

Simply cut up the tofu, apple, and onions. Place these with the beans onto an electric grill or in a non-stick skillet over medium heat. Sprinkle with the seasonings: turmeric, tamari sauce, and chili powder. Do you want to cook your avocado or add it as a cool contrast to the burrito? Your choice. Stir occasionally and cook for 10 minutes or until hot.

breakfast burritos ingredients in pan with pears and whole wheat tortillas in background

Next, heat up your tortillas, add the filling, and roll them up! You can make the filling ahead of time and store it in the refrigerator for up to 3 days. Just reheat it in the microwave. I would roll up the burrito fresh so it doesn’t get soggy. Now you have a quick breakfast or lunch or dinner for that matter.

You could also cut the ingredients the night before and then cook them in the morning. If you are taking that approach, it makes sense to marinate the tofu in the tamari sauce and turmeric overnight (in the refrigerator).

By the way, I would not advise freezing them. I don’t care for the texture changes in tofu when it is frozen. You can do meal prep by making some ahead of time and storing them wrapped in wax paper in the refrigerator to microwave for a quick, nourishing meal.

Protein in Breakfast Burritos

These breakfast burritos provide 20 grams of protein each from beans, tofu, vegetables, and the tortilla. This is thanks in part to using a high-protein tortilla. I have seen brands with a range of 8 to 12 grams of protein each.

How much protein do we need per day? For healthy adults, the Recommended Daily Allowance is based on 0.8 grams per kilogram of body weight. Vegetarians and vegans can find protein in a variety of foods including beans, nuts, seeds, grains, and vegetables. See this article about Protein in the Vegan Diet by Dr. Reed Mangels for sample menus too.

Recipe Substitution Ideas

If you are out of black beans, just use a different type, like kidney, pinto, or cannellini. No tofu? Double up on the beans. You could also use sliced tempeh or crumbled vegan meat substitute or sausage.

Corn tortillas are a good alternative for gluten-free burritos. Then just make sure your tamari sauce is gluten-free. And you can use other nuts like pecans or almonds in place of the walnuts.

I also like the filling by itself – a great tofu scramble.

I left out spicier options like jalapenos and I didn’t think it went well with the apples and walnuts, but please enjoy experimenting to find what you like best.

What to Serve with this Recipe

I think this breakfast burrito goes well with fresh fruit and coffee or tea for a complete breakfast. If you have just the filling, try it alongside a healthy muffin, like these Amazing Carrot Raisin Muffins.

Here is another great recipe using whole wheat tortillas: My Favorite Grilled Veggie Hummus Wrap

More Recipes You May Enjoy

breakfast burrito with tofu and sliced kiwis on the side.

Ultimate High Protein Breakfast Burritos

Melissa Altman-Traub MS, RDN, LDN
Tasty breakfast burritos with tofu, turmeric, black beans, walnuts, apples, and avocado. A delicious and filling start to the day!
5 from 12 votes
Prep Time 6 minutes
Cook Time 10 minutes
Total Time 16 minutes
Course Breakfast, Main Course
Cuisine American, Mexican
Servings 4
Calories 287 kcal


  • Electric grill or stove
  • Skillet if using stove
  • Wood, bamboo, or plastic spatula


  • nonstick spray
  • ½ small onion chopped
  • ½ red bell pepper chopped
  • 7 ounce extra firm tofu cubed
  • ½ cup black beans canned, low sodium
  • ½ medium apple
  • ¼ cup chopped walnuts
  • ½ teaspoon turmeric
  • ½ teaspoon tamari sauce
  • ¼ teaspoon chili powder
  • 4 low carb high protein tortillas
  • ½ avocado chopped
  • ¼ cup cilantro leaves chopped


  • Spray the electric grill or a large pan with nonstick spray. Place the onions, pepper, tofu, black beans, apples, and chopped walnuts onto the grill. Sprinkle the turmeric on the tofu and pour the tamari sauce on the tofu as well. sprinkle the chili powder over everything.
  • Cook over medium heat (or 375° F on the grill), stirring occasionally for about 10 minutes or until the onions are translucent.
  • Place the tortillas on top of the pan or grill for a minute to heat them. Then place each on a plate.
  • Add 1/4 of the heated ingredient mixture to each tortilla. Distribute the avocado and cilantro evenly on each tortilla and roll them up.


This makes about 3 cups of filling, which should be enough for 4 10-inch tortillas with a little filling left over.
The nutrition estimate is from Spoonacular, which is based mainly on USDA FoodData Central.


Calories: 287kcalCarbohydrates: 32gProtein: 20gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 359mgPotassium: 398mgFiber: 15gSugar: 4gVitamin A: 622IUVitamin C: 24mgCalcium: 91mgIron: 3mg
Keyword beans, Breakfast, Burrito, Protein, Tofu, Tortilla, Vegan
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Originally published 10/24/20. Updated 7/15/21.

18 thoughts on “Ultimate High Protein Breakfast Burritos”

  1. 5 stars
    this is so nice, early morning protein source! I love burritos bonus if they are pack with healthy ingredients like this.

  2. 5 stars
    I’ve never been overly keen on tofu but I do like the look of your breakfast burritos. They would be handy for breakfast on the go too (I’m always skipping breakfast so they’d be amazing for someone like me!)

    1. Thank you, Kacie. Scrambled tofu with spices and vegetables is quite good. I have been making this week with the shelf-stable silken firm tofu. It is easy to keep on hand and has a nice texture for this recipe also.

  3. OMG these look amazing! I’m new to tofu, have been looking for some creative ways to incorporate it into my diet more, this looks like a winning idea to try!

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