Healthy breakfast burrito for weight loss

  • Prep Time
    10 min
  • Cook Time
    10 min
  • Serving
    1
  • View
    493

Vegetarian breakfast burrito calories are around 271 kcal from a single serving. This healthy breakfast burrito for weight loss is low in carbs and fats. Let’s see how to make this vegetarian breakfast burrito.

Burrito originates in African continent. Stuffing of meat, vegetables mixed with sauces and topped with cheese. Then this stuffing is wrapped in cooked flour tortilla for serving. 

Initially burritos were filled with meat such as chicken, red meat or pork. Later burritos served with eggs, potatoes mixed with sauces and wrapped in tortilla became popular as breakfast burrito.

Over a period of time burrito turned vegetarian when ingredients such as cottage cheese, soya chunks, cauliflower, tomatoes, pepper, beans, peas and other vegetables found their way into the stuffing. 

There are myriads of versions of vegetarian breakfast burrito recipes depending upon availability, culture and seasons. However, most of them including the non-veg version adopts large quantities of oil or butter for seasoning of the stuffing. Further refined wheat flour is also being used for making tortilla as it provides more whitish appearance to the dish. They add more calories.

If you are on weight loss diet selection of refined carbs and addon butter may not be good for your daily calorie limits and are likely to exceed. Hence this vegetarian breakfast burrito recipe is prepared carefully so that it can it into your weight loss diet without exceeding daily calorie limits.

Highlights of vegetarian breakfast burrito for weight loss

  1. The vegetarian breakfast burrito gives just 18% of the daily calories but around 24% of protein required for females
  2. Further the vegetarian breakfast burrito fills only 18% of carbs and 21% of fats required for the day for females. If you are on a low carb restricted diet, it can be accommodated easily.
  3. Provides 1/5th of day’s fibre requirement for females.
  4. Vegetarian breakfast burrito is rich in Vitamin D, Vitamin B7 and other Vitamin Bs.
  5. Provides more than 50% of chromium and selenium. Further vegetarian breakfast burrito also provides good quantities of iron, copper, calcium and other minerals.
  6. Multigrain flour is used to make this vegetarian breakfast burrito for weight loss unlike the refined whole wheat flour
  7. Chicken or meat is replaced with Indian cottage cheese to match the protein content in vegetarian breakfast burrito.
  8. Loads of vegetables have been added to make this burrito fibrous. Use of butter or oil is restricted to minimum to limit the calories.

Variations to healthy breakfast burrito for weight loss

We have used multigrain flour to make the tortilla instead of maize or refined wheat flour. You can also use whole wheat flour to make the tortilla.

Those who prefer meat may add chicken or meat of their choice to make the burrito stuffing. Eggetarian may replace meat with eggs and vegetarian may use soya chunks or paneer (Indian cottage cheese) to make the burrito stuffing.

Choice of sauces is yours depending upon your tastebuds. However, we recommend the one with less calories and fats.

Read more weight loss recipes

Ingredients

Ingredients of Vegetarian breakfast burrito

Vegetarian breakfast burrito for weight loss nutrition facts compared with male and female RDA

Macros

Serving size: 1 vegetarian breakfast burrito for weight loss

Calories in vegetarian breakfast burrito for weight loss

Calories in vegetarian breakfast burrito for weight loss are 271.17 kCal; as much as 13.56 % of male DRI of 2000 kCal. Therefore, it can attain 18.08 % of female DRI of 1500 kCal.

Protein forms 19.77 % of the calories

Carbs form 43.03 % of the calories in vegetarian breakfast burrito for weight loss.

Fats form 36.14 % of the calories.

Macros in vegetarian breakfast burrito for weight loss

Protein in vegetarian breakfast burrito for weight loss – 13.4 gm, particularly 17.87 % of male DRI of 75 gm. Further, it can complete 23.82 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in vegetarian breakfast burrito for weight loss – 29.17 gm, therefore, is 10.61 % of male DRI of 275 gm. Therefore, it can achieve 14.14 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in vegetarian breakfast burrito for weight loss – 10.89 gm, notably 16.33 % of male DRI of 66.67 gm. As a result, a woman gets 21.78 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in vegetarian breakfast burrito for weight loss – 5.1 gm, thus is, 13.42 % of male DRI of 38 gm. Consequently, females get 20.40 % of female DRI of 25 gm.

Soluble Fibre – 0.93 gm, particularly 9.30 % of male DRI of 10 gm. Consequently, females will get as much as 9.43 % of female DRI of 9.86 gm.

Total Free Sugar – 8.5 gm, which is not only 14.17 % of male DRI of 60 gm but also 17.00 % of female DRI of 50 gm.

Vitamins

Vitamin A – 119.28 mcg, as much as 13.25 % of male DRI of 900 mcg. Furthermore, women can get as much as 17.04 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.17 mg, particularly 14.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 15.45 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.11 mg, therefore, is 8.46 % of male DRI of 1.3 mg. Besides, women also get 10.00 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.1 mg, notably 6.88 % of male DRI of 16 mg and 7.86 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.17 mg, thus is, 13.08 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 12.52 mcg, therefore, is 41.73 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 76.01 mcg, as much as 19.00 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 27.99 mg, therefore, is 31.10 % of male DRI of 90 mg. Further, it is 37.32 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 8.05 mcg, notably 161.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.2 mg, thus is, 1.33 % of DRI of 15 mg for males and females.

Vitamin K – 14.13 mcg, as much as 11.78 % of male DRI of 120 mcg and 15.70 % of female DRI of 90 mcg.

Minerals

Calcium – 259.88 mg, particularly 25.99 % of DRI of 1000 mg for males and females.

Phosphorus – 278.36 mg, therefore, is 39.77 % of DRI of 700 mg for males and females.

Iron – 1.97 mg, notably 24.63 % of male DRI of 8 mg and 10.94 % of female DRI of 18 mg.

Magnesium – 61.41 mg, thus is, 15.35 % of male DRI of 400 mg and 19.81 % of female DRI of 310 mg.

Copper – 240 mcg, as much as 26.67 % of DRI of 900 mcg for males and females.

Manganese – 1.08 mg, particularly 46.96 % of male DRI of 2.3 mg and 60.00 % of female DRI of 1.8 mg.

Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.

Zinc – 2.38 mg, notably 21.64 % of male DRI of 11 mg. At the same time, women get 29.75 % of female DRI of 8 mg.

Chromium – 60 mcg, thus is, 171.43 % of male DRI of 35 mcg. Besides, women too get 240.00 % of female DRI of 25 mcg.

Selenium – 27.63 mcg, as much as 50.24 % of DRI of 55 mcg for males and females.

Cholesterol – 46.64 mg,

Potassium – 276.27 mg, as much as 5.88 % of DRI of 4700 mg for males and females.

Sodium – 26.37 mg, particularly 1.76 % of DRI of 1500 mg for males and females.

Omega 3 – 154.85 mg, therefore, is 25.81 % of DRI of 600 mg for males and females,

Omega 6 – 446.15 mg, not only 74.36 % of DRI of 600 mg for males and females.

Disclaimer – Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values of healthy breakfast burrito for weight loss are approximate and may have variance.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    Step 1

    To make vegetarian breakfast burrito for weight loss first will make homemade tomato sauce.

    Step 2

    Wash 2 tomato and boil it.

    Step 3

    Peel the cover and chop it.

    Step 4

    Once it cools down, add it in grinder and make puree of it.

    Step 5

    In a pan add butter, chopped garlic fry for 2 - 3 min.

    Step 6

    Then add tomato puree, chili powder and salt.

    Step 7

    Cook for 3 - 4 min.

    Step 8

    Tomato sauce is ready.

    Step 9

    We can store tomato sauce in fridge for 3 - 4 days in fridge.

    Step 10

    Now will make stuffing.

    Step 11

    Take 50 gm paneer.

    Step 12

    Add 2 tbsp chopped onion, 2 tbsp chopped capsicum, 2 tbsp chopped carrot, 2 tsp tomato sauce, salt.

    Step 13

    Mix well.

    Step 14

    High Protein stuffing is ready.

    Step 15

    Take 3 tbsp multigrain flour, add water and mix well.

    Step 16

    cover it and keep it aside for 10 min.

    Step 17

    Now roll the tortilla/burrito.

    Step 18

    Add it on griddle (tava), bake from both the sides properly.

    Step 19

    Now add few drops of ghee in one side, add tomato sauce and paneer stuffing.

    Step 20

    Roll it. Roast it both sides.

    Step 21

    Cut the burrito from the centre.

    Step 22

    Seve hot, over healthy breakfast burrito for weight loss is ready to serve.

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