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breakfast
Black Bean Breakfast Burrito
PreconceptionMexican-inspiredEasyServes 215 min
Scrambled eggs, black beans, and spinach wrapped in a whole wheat tortilla.
Eggs are incredibly nutrient-dense, offering an excellent source of choline, which is crucial to store up for a future baby's early brain development. The combination of black beans and whole wheat tortillas provides complex carbohydrates and fiber for steady energy and stable blood sugar. For him, the folate from spinach and zinc from eggs work together to support healthy sperm production and protect DNA integrity, making this a perfect everyday fertility breakfast.
View Nutrition Facts
One serving≈520 kcal · 29 g protein
Calories520 kcal
Protein29 g
Carbs38 g · 2.8g sugar
Fat30 g · 10.6g sat
Fiber7.8 g
Sodium1,261 mg
Folate190 mcg DFE
Iron4.9 mg
Calcium352 mg
Choline326 mg
Iodine93 mcg
Vitamin D99 IU
Vitamin B121.2 mcg
DHA + EPA36 mg
Zinc3.6 mg
from its ingredients
Ingredients
4 whole eggs, beaten
½ can black beans, rinsed and drained
2 cups spinach, roughly chopped
2 whole wheat tortillas
2 oz cheddar cheese, shredded
¼ cup salsa
1 tbsp cooking oil
¼ tsp salt
¼ tsp black pepper
Method
- 1Heat the cooking oil in a non-stick skillet over medium heat.
- 2Add the spinach to the skillet and sauté for 1-2 minutes until wilted.
- 3Pour the beaten eggs into the skillet, seasoning with salt and black pepper. Stir gently to scramble.
- 4When the eggs are mostly set but still slightly soft, fold in the black beans and cook for 1 more minute until heated through.
- 5Warm the tortillas in the microwave for 10-15 seconds to make them pliable.
- 6Divide the egg and bean mixture evenly between the tortillas. Top with shredded cheddar cheese and salsa.
- 7Fold in the sides of the tortillas and roll tightly into burritos. Serve warm.
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