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Diabetic Breakfast Burrito.jpg

Breakfast Egg and Ham Burrito


4 Servings

Serving Size: 1 burrito

Calories: 200

Total Fat: 8g

Saturated Fat: 2.5g

Cholesterol: 200mg

Sodium: 380mg

Total Carbohydrate: 15g

Dietary Fiber: 2g

Total Sugars: 2g

Protein: 16g

Potassium: 270mg


  • 4 eggs

  • 4 egg whites

  • 1 Dash hot pepper sauce

  • 1/4 tsp black pepper

  • 2 tbsp cheddar cheese (reduced-fat, shredded)

  • 2 tsp margarine (trans fat-free)

  • 4 slices deli ham (reduced-sodium, chopped, (about 3 ounces)

  • 1/4 cup onion(s) (diced)

  • 1/4 cup green pepper (diced)

  • 4 corn tortillas (heated)

  • 4 tsp salsa


  1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese.

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  3. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2-3 minutes. Remove the ham from the pan.

  4. Add the onions and green peppers to the hot pan, and cook for about 5 minutes. Add the ham back to pan.

  5. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set.

  6. Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 tsp. salsa. Fold the tortilla to close.


Original Recipe: Diabetes Food Hub

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