2 Delicious Low-Cholesterol Breakfast Burritos You’ll Love

Breakfast is my favorite meal of the day. It’s also the first opportunity to set the tone for eating well for the rest of the day! When I eat a nutrient-rich breakfast, my mind and body are so much more alert; I feel so much better about myself.  The healthier I eat, the more I naturally crave and choose healthier foods.  So, why not start each day with a low-cholesterol breakfast burrito packed full of nutrition?

In this post, I’ve put together 2 delicious low-cholesterol breakfast burrito recipes that you will love! Have them for breakfast, or any time of the day they’re calling your name! 

Let’s first talk about ingredients. The best way to lower your cholesterol is through nutrient-dense foods that are not only good for lowering your cholesterol but are all around packed full of nutrition for better health. A great place to start is with one of the delicious and nutritious low-cholesterol breakfast burritos that I’ve whipped up for you!  

Studies have shown that a diet high in fruits, vegetables, whole grains, legumes, beans, nuts, and seeds is shown to reduce high levels of cholesterol along with lowering risk levels for things like heart disease, stroke, and type 2 diabetes. 

One of the core beliefs that I teach is that food is our fuel and medicine. The best way to prevent and heal dis-ease in the body is through eating foods created by nature and foods that are as minimally processed as possible.  So the question then becomes, how can we incorporate more of these healthy foods into our diet in a fun, delicious way?  

Let’s first look at 5 top foods that have been shown to help reduce cholesterol levels according to research from Harvard Health and Mayo Clinic.  

Beans

Beans are packed full of soluble fiber and protein. They also help you feel fuller for longer after a meal because they take longer to digest.  Opt for frozen or fresh beans when available rather than canned beans which can be high in sodium.  

Fatty Fish

If you are traditionally a meat-eater and have found yourself with high cholesterol, fatty fish are a great substitute.  Fatty fish include including salmon, trout, sardines, tuna, and mackerel among a few others. Fatty fish is packed full of omega 3 fats, which help lower LDL levels, while you are also removing meat, which has LDL-boosting saturated fats. They are also a great source of protein and vitamin D, which can support boosting your immunity as well as ward off depression and increase bone density. When possible opt for wild-caught over farm-raised.

Avocados

Avocados are quite possibly my favorite fruits of all time.  They are just packed full of nutrients.  New research also suggests that an avocado a day can help lower cholesterols levels in overweight adults.  Avocados are a great source of heart-healthy fats, high in antioxidants and full of potassium and other vitamins.  While also supporting eye health.  They also help you feel fuller longer.   

Vegetables

What’s not great to say about veggies, veggies are packed full of nutrients that help clear out toxins in the body.  Anytime you can get more veggies into your diet it’s always a good idea.  Veggies in general support a healthy diet and support lowering LDL levels.  

Whole Grains

Studies suggest when it comes to carbohydrates, the key to lowering cholesterol is to avoid processed grains and embrace whole grains, in particular oats which show the greatest amount of lowering of HDL for grains.  You can also look for foods that use ingredients such as lentils, chickpeas, or rice as alternatives to refined wheat.  Always read the ingredients on the label and opt for the simplest and healthiest ingredients you can find.  

Eggs

Let’s talk about eggs because what’s a breakfast burrito without eggs?  When it comes to eggs, quality is important for lowering your cholesterol levels.  Pasture-raised, farm-fresh, or omega 3 enriched eggs are coming from chickens that are eating a healthier, more natural diet themselves and exposed to real sunlight.  That is then passed onto you in the quality of the egg.  Conventional eggs come from chickens that feed on supplemented grain and kept in cages inside with artificial light.  If you compare the two types of eggs side-by-side, you’ll notice conventional eggs are much paler yellow in comparison to a pasture-raised egg. Pasture-raised eggs, as well as Omega-3 enriched eggs, are more golden orange like the bright sun because they are more nutrient-dense and packed more full of those omega-3s which help lower cholesterol levels. *Always consult with your doctor on how many eggs are appropriate for your diet.

A study on pasteurized eggs 

I created 2 low-cholesterol breakfast burrito recipes for you based on this information that is sure to fuel your body and leave you feeling satisfied.

Burrito 1: Egg and Bean Breakfast Burrito 

(This recipe can be frozen and reheated later)

Makes 1 serving: 

  • 1 8-inch tortilla, whole grain or a grain-free alternative such as oatmeal tortillas
  • 1 scrambled egg, pasture-raised or omega-3 enriched
  • ¼ cup refried beans 
  • 2-3 Tablespoons of high quality, low-fat shredded cheese 
  • Dash of oil for the skillet, ghee, coconut oil, or pasteurized butter.  

Optional Extras 

  • Green onion
  • Peppers
  • Cilantro 
  • Salsa
  • Sour cream, low-fat

Instructions: 

  1. Preheat oven or toaster oven to 350.
  2. Preheat skillet to medium heat for the eggs.
  3. In a bowl, scramble the egg mixture, season with salt and pepper if desired.
  4. Add a small amount of ghee or coconut oil to the skillet and add the egg mixture. Use a spatula to stir eggs, cook about 2-4 minutes. 
  5. Lay each tortilla on the baking sheet. Spread the beans out on the tortilla, add cheese on top, and then eggs and any optional toppings.  
  6. Wrap tortillas tightly into burrito shape, turn seam side down onto baking sheet.  Optional sprinkle cheese on top. 
  7. Bake for about 5 minutes or until cheese is melted. 

*Allow burrito to cool before freezing, reheat for an easy morning. 

Burrito 2: Avocado Salmon Breakfast Burrito 

Makes 1 serving: 

  • 1 8-inch tortilla, whole grain or a grain-free alternative such as oatmeal tortillas
  • 1 scrambled egg, pasture-raised or omega-3 enriched
  • 2 smoked salmon slices
  • 2-3 slices of an avocado
  • 2-3 Tablespoons of high quality, low-fat shredded cheese 
  • Dash of oil for the skillet, ghee, coconut oil, or pasteurized butter.  

Optional Extras

  • Green onion
  • Cilantro 
  • Salsa

Instructions: 

  1. Preheat skillet to medium heat for the eggs.
  2. In a bowl, scramble the egg mixture, season with salt and pepper if desired.
  3. Add a small amount of ghee or coconut oil to the skillet and add the egg mixture. Use a spatula to stir eggs, cook about 2-4 minutes.  (allow to cool for 3-4 minutes before adding to a burrito)
  4. Lay tortilla shell out, top each with 3 tbsp of cheese 
  5. Add a layer of smoked salmon 
  6. Add the cooled scrambled eggs 
  7. Add slices of avocado
  8. Optional- add cilantro or peppers 
  9. Roll burrito tightly and enjoy it! 

*Disclaimer: You are responsible for your own health. Always check with your doctor before making any changes to your diet.  

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