Palm Beach Gardens Fire Rescue
Health & Wellness

Mexican Breakfast Burrito

Want a portable breakfast option that freezes well? These breakfast burritos provide a full serving of veggies and are packed with protein.

  • Prep Time30 min
  • Yield5 Burritos
  • Cuisine
    • Mexican
  • Course
    • Breakfast


  • ½ red onion, diced
  • 1, 10 oz can diced tomatoes with green chiles
  • 1 dozen eggs
  • ½ cup shredded Mexican cheese
  • ½ tsp salt
  • 2 Tbsp taco seasoning
  • Chopped cilantro (optional)
  • 5 whole grain wraps



Saute red onion until lightly browned. Drain the diced tomatoes and add to the red onion. Saute for 2 minutes.


Whisk eggs with salt and taco seasoning. Pour over onions and tomatoes and cook until almost set. Add cheese and cilantro, finish cooking eggs to your liking.


Allow eggs to cool slightly. Split the egg mixture evenly over the 5 wraps. Roll the wraps. Allow wraps to fully cool before refrigerating or freezing.


  • 380 calories, 33 g protein, 22 g carbohydrate, 21 g fat, 12 g fiber
  • To help lower the fat content, use 6 eggs and 12 egg whites instead of 12 whole eggs.

Wrap Options 

    • Aldi’s Fit and Active Multigrain Flatbreads (100 calories, 9 g protein, 9 g fiber)
    • Mission Whole Grain Wraps
    • Look for wraps that are whole grain with at least 5 grams of fiber. Rectangular wraps tend to roll better than circular wraps.

Megan Lautz, MS, RD, CSCS, TSAC-F 

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.