Mini Breakfast Burrito

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


250 mL (1 cup) cooked canned navy beans, drained and rinsed

1 egg

30 mL (2 tbsp) diced tomato or salsa

Half small red or green bell pepper, diced

2 green onions, thinly sliced

15 mL (1 tbsp) chopped fresh coriander (optional)

Hot pepper sauce, a dash

3 small, whole-grain tortillas (about 18 cm/7 inches)

Mini Breakfast Burrito

With a few quick chops and stirs, this hearty breakfast is great for a small family on the run. Stir in together the night before and refrigerate the mixture, so all you have to do is pop it in the microwave in the morning and fill your tortillas!


Difficulty level: Easy wow

Nutritional Information

Calories: 209

Protein: 10 g

Total Fat: 4g

Saturated fat: 1 g

Cholesterol : 62 mg

Carbohydrate: 32 g

Fibre: 6 g

Sugar: 2 g

Sodium: 444 mg

Potassium: 345 mg


In shallow bowl, using potato masher mash beans until fairly smooth. Stir in egg and salsa until combined. Microwave on High and cook for 1 minute.

Stir in pepper, onions, coriander and hot pepper sauce. Microwave on High for about 1 minute or until hot. Stir to combine and divide in centre of each tortilla and roll up to enjoy.

Recipe developed by Emily Richards, PH. Ec. ©Heart and Stroke Foundation 2011.

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