Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Turkey, egg and black bean freezer breakfast burritos
Six breakfast burritos filled with spiced turkey, soft scrambled egg, black beans and cheddar, rolled and frozen for the mornings when there is no time to cook. One is a complete breakfast that reheats from frozen in a few minutes.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 16 October 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm a frozen burrito reaches 74°C in the centre after 2 to 3 minutes in a microwave
- Confirm the oven time from frozen of 35 to 40 minutes
- Photograph the finished burritos, one cut in half
- Time
- About 55 min
- estimated
- Serves
- 6
- see below
- Energy
- 490 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 6 servings
Check off ingredients as you go.
Contains eggs, gluten, milk. Check the labels on packaged ingredients:
- black beans. The record is for a reduced-salt tin. Standard tins carry more sodium; rinsing removes some of it.
- cheddar. Some cheddar is made with animal rennet; check the label if you are vegetarian.
- tomato salsa. Jarred salsa varies widely in salt; the figure is FoodData Central's average.
- tortillas. Wheat tortillas often contain soya and sometimes milk; check the label.
Cooking steps
Warm half the oil in a large non-stick frying pan over medium-high heat. Soften the diced onion and red pepper for 5 minutes, then add the turkey, cumin and smoked paprika and break it up with a spatula. Cook for 7 to 8 minutes, until no pink remains and it reaches 74°C.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Stir in the drained black beans and warm them through for 2 minutes, then spread the mixture over a large tray to cool.
Wipe out the pan, add the remaining oil and set it over low heat. Beat the eggs with the egg whites, pour them in and stir slowly for 3 to 4 minutes, until set into soft curds with no liquid egg left. Spread them on the tray beside the turkey.
Cooked when: the eggs are firm throughout, with no visible liquid egg.
When the filling has stopped steaming, after about 15 minutes, warm the tortillas for 10 seconds each in the dry pan so they fold without cracking. Lay a sixth of the turkey and egg across the lower third of each, then top with the grated cheddar and 20 g of salsa.
Fold in the sides, roll each one up tightly away from you and wrap it closely in foil or baking paper. Put them in a freezer bag, press out the air, label and freeze.
To eat, unwrap a burrito, cover it with a damp paper towel and microwave from frozen for 2 to 3 minutes, turning it over halfway, then rest it for 1 minute. In the oven, bake from frozen in its foil at 180°C / 350°F for 35 to 40 minutes. Either way, it should reach 74°C in the centre.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Cool the filling completely before you roll. Warm filling steams inside the tortilla, which turns it soggy in the fridge and covers it in ice crystals in the freezer; a cool, dry filling keeps the tortilla intact for reheating.
Make it work for you
One serving is One burrito. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Chicken mince instead of turkey
Slightly softer and richer. Cook it to the same 74°C.
Per serving: about 5 kcal less, about 1 g less protein, about the same fat.
Pinto beans instead of black beans
Creamier and a little sweeter.
Per serving: about 10 kcal more, about the same protein, about the same fat.
Corn tortillas instead of flour
Smaller and more fragile, so use two per serving and fold them like tacos rather than rolling them.
Per serving: about 55 kcal less, about 2 g less protein, about 3 g less fat.
Allergens: Removes gluten; check the packet for a gluten-free claim.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A breakfast where turkey, eggs and black beans share the protein, so one burrito carries over 30 g with the beans adding fibre a plain egg wrap would not.
| Energy | 490 kcal |
|---|---|
| Protein | 32 g |
| Fat | 20 g |
| of which saturates | 6 g |
| Carbohydrate | 45 g |
| of which sugars | 5 g |
| Fibre | 6 g |
| Sodium | 900 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 6. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| red pepper | 150 g | FDC 170108Peppers, sweet, red, raw | 39 kcal | 1.5 g |
| turkey mince | 400 g | FDC 172850Turkey, ground, 93% lean, 7% fat, raw | 600 kcal | 74.9 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| smoked paprika | 2.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 6 kcal | 0.3 g |
| black beans | 240 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 218 kcal | 14.5 g |
| eggs | 300 g | FDC 171287Egg, whole, raw, fresh | 429 kcal | 37.7 g |
| egg whites | 155 g | FDC 172183Egg, white, raw, fresh | 80 kcal | 16.8 g |
| cheddar | 60 g | FDC 173414Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | 242 kcal | 13.7 g |
| tomato salsa | 120 g | FDC 174524Sauce, salsa, ready-to-serve | 35 kcal | 1.8 g |
| tortillas | 385 g | FDC 167535Tortillas, ready-to-bake or -fry, flour, shelf stable | 1140 kcal | 30.8 g |
| Whole recipe | Divided by 6 | 2938 kcal | 194.0 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool the filling within 2 hours of cooking. Rolled burritos keep 3 to 4 days in the fridge.
- In the freezer
- Freezing keeps food safe indefinitely, and the FDA chart's times are for quality: it gives cooked poultry dishes 4 to 6 months. The scrambled egg is the part whose texture changes first, so eat the oldest burritos first.
- Reheating
- Reheat from frozen or chilled until it reaches 74°C / 165°F, steaming hot throughout in the centre.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian