By Mayo Clinic Staff

Dietitian's tip:

By using egg substitutes instead of whole eggs and substituting vegetables for sausage and cheese, you cut out much of the fat and cholesterol in this breakfast burrito.

Number of servings

Serves 1
  1. Healthy carb
  2. High Fiber


  1. 1/2 cup chopped tomato
  2. 2 tablespoons chopped onion
  3. 1/4 cup frozen corn
  4. 1/4 cup egg substitute
  5. 1 whole-wheat tortilla, 6 inches in diameter
  6. 2 tablespoons salsa


In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture has evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Nutritional analysis per serving

Serving size: 1 burrito

  • Total carbohydrate 40 g
  • Dietary fiber 11 g
  • Sodium 629 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 1 mg
  • Protein 15 g
  • Monounsaturated fat 1 g
  • Calories 256
  • Added sugars 0 g
June 01, 2013