Make-Ahead Spinach & Black Bean Burritos

Make-Ahead Spinach & Black Bean Burritos

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From: Diabetic Living Magazine, Summer 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 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 ( ¾ cup), drained and rinsed
  • 1 medium tomato, chopped
  • 4 8-inch whole-wheat tortillas


  • Prep

  • Ready In

  1. Whisk eggs, pepper, and garlic powder in a medium bowl until well combined.
  2. 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.
  3. 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.
  4. 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.

Nutrition information

  • Serving size: 1 burrito
  • Per serving: 379 calories; 14 g fat(4 g sat); 6 g fiber; 38 g carbohydrates; 21 g protein; 50 mcg folate; 284 mg cholesterol; 5 g sugars; 0 g added sugars; 4,721 IU vitamin A; 24 mg vitamin C; 263 mg calcium; 6 mg iron; 691 mg sodium; 337 mg potassium
  • Nutrition Bonus: Vitamin A (94% daily value), Vitamin C (40% dv), Iron (33% dv), Calcium (26% dv)
  • Carbohydrate Servings:

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