Mushroom Freezer Breakfast Burritos

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Don’t let hectic mornings stop you from fueling properly. Whip up a batch of these healthy vegetarian Mushroom Freezer Breakfast Burritos, so you can have a healthy and energizing breakfast at your fingertips in minutes. 

This blog post is sponsored by The Mushroom Council. All opinions are my own. Thank you for supporting the brands that make this blog possible. 

Mornings are like a catch 22 in my house. I love a good morning routine that includes stretching, exercising and eating a healthy breakfast to start my day off on a positive and energizing note. (And sometimes I’m lucky enough to get this idyllic morning.) But there are those type of mornings when I roll out of bed, start going through my to-do list in my head and barely have time for a slice of toast before heading out the door for my morning run.

To avoid the latter situation, I’ve put systems in place to take some time for relaxation and fueling in the morning. For example, I’ve implemented a hard “no computer before 9 am” rule, and I make a healthy breakfast ahead of time. That may sound like a lot of work, but I promise you it’s easy with these make-ahead Mushroom Freezer Breakfast Burritos. I prepare a big batch at the beginning of the week, freeze them and microwave in the morning for a hearty breakfast that is jam packed with nutrients. 

Why I love mushrooms

Certain ingredients give you so much bang for your buck that you should always have them in your fridge. Mushrooms definitely fall into this category, and I’m excited to celebrate Mushroom Month by sharing all the reasons I love ‘shrooms. 

Before delving into the nutritional benefits of mushrooms, let’s talk about their flavor. Mushrooms have a savory umami flavor that really amps up the taste of any dish. As a matter of fact, many chefs are now blending mushrooms into burgers, meatloaf and meatballs to cut back on meat and boost plant consumption.  A study from The Culinary Institute of America (CIA) and University of California-Davis found preparing a traditional ground meat recipe with a mushroom-meat blend can actually double the umami impact and enhance the overall flavor. 

Not to mention that mushrooms pack a lot of nutrition into a little package. Here are just some of their nutritional highlights: 

  • Mushrooms have Vitamin D. This important nutrient comes mainly from the sun, and mushrooms are the only source of Vitamin D in the produce aisle. This important vitamin is necessary for the absorption of calcium and maintenance of strong bone.
  • Mushrooms are a source of B vitamins, which provide energy throughout the body by breaking down proteins, fats and carbohydrates.
  • Mushrooms contain selenium– an antioxidant that protects cells from damage that might lead to heart disease, some cancers and other diseases of aging.
  • Mushrooms have potassium, which is important for normal fluid and mineral balance and helps control blood pressure. Potassium also plays a role in nerve and muscle function.
  • They are also low in calories and have other important nutrients like riboflavin, niacin and pantothenic acid.

Why mushrooms make great fuel for exercise

I’ve talked a lot on this blog about choosing the right foods to fuel you through activity. But if you’re new here or need a refresher…

Active individuals, like runners, triathletes, weekend warriors or anyone who loves their fitness classes, need to eat plenty of nutrient-rich carbohydrates to provide fuel for activity. If you don’t fuel properly before a workout, you’ll likely feel fatigued and your workout will suffer. 

Recovery nutrition after a workout is just as important as what you eat beforehand. It’s best to eat a mix of carbs and protein within 1-hour after a workout to replenish stored carbs you used during the workout (called glycogen) and help with muscle recovery and growth. 

Lastly, certain micronutrients, like Vitamin D, are essential for athletes to keep their bodies healthy. As I mentioned earlier, Vitamin D is crucial for bone health, especially for athletes that put a lot of pressure on their bones, like runners.

What you may not realize is that mushrooms have all of these nutrients– carbs, protein and Vitamin D. That means they are perfect to eat before or after a workout. For example, a 3-ounce serving of crimini mushrooms (about 1 cup raw whole crimini mushrooms) has: 

  • 4 grams of carbohydrate (3.6)
  • 2 grams of protein
  • 3 IU of vitamin D

In other words, it’s time to switch up your fueling routine! If you’re tired of the standard nut butter on toast, why not top your toast with some mushrooms and hummus? Or recover from a workout with these make-ahead Mushroom Freezer Breakfast Burritos. 

These are a great option because they have a mixture of carbs from the mushrooms, protein from the eggs and mushrooms and antioxidants from the spinach and mushrooms. Not to mention that the combo of mushrooms, eggs and goat cheese is so creamy, savory and satisfying that your tastebuds will be happy after heating this up in the microwave. 

Ingredients for this Breakfast Burrito

To make this, you’ll need:

  • 2 tablespoons neutral oil canola, vegetable, grapeseed
  • ½ white onion diced
  • 2 garlic clove minced
  • 2 cups crimini mushrooms chopped
  • 4 cups loosely packed spinach chopped
  • ¼ teaspoon salt
  • 8 large eggs
  • 3 tablespoons of milk
  • Salt and pepper to taste
  • Cooking spray
  • 4 large whole wheat tortillas
  • ¼ cup + 2 tablespoons goat cheese

Ingredient Swaps & Substitutions

  • Goat cheese: If you don’t have goat cheese, substitute with feta cheese or mozzarella cheese
  • Whole wheat tortillas: Whole wheat wraps will work just as well if you don’t have whole wheat tortillas on hand
  • Spinach: Arugula can be used instead of spinach
  • Mushrooms: If you are not a mushroom lover, you can swap with asparagus, zucchini or sun dried tomatoes

How to make these burritos

The key to preparing these freezer burritos is thinking ahead. I know that’s not always easy with your crazy schedule, but believe me when I say it’s worth it. Add some crimini mushrooms, eggs, spinach, whole wheat tortillas and goat cheese to your shopping list, and make a few of these on a weekend afternoon.

Here’s how to make them:

  1. Sauté onion and garlic in a skillet
  2. Add mushrooms and cook until golden brown. Place spinach in the skillet and cook until wilted. Season with salt, remove from heat and set aside.
  3. Make your egg mixture by whisking together eggs and milk. Season with salt and pepper.
  4. Cook your egg mixture in another skillet until the eggs have set. Remove from heat.
  5. Heat tortillas in the microwave and lay them out on four separate pieces of aluminum foil. Spread goat cheese on each tortilla and add roasted vegetables and scrambled eggs. Roll up in the foil and place in a freezer bag. Freeze.
  6. When ready to eat from the freezer, unwrap the burritos from the foil and microwave until heated throughout.

Label the freezer bag with what’s inside and the date. You can leave them in the freezer for up to 3 months, so I highly recommend making a large batch that you can then have as a quick and healthy recovery breakfast for after any type of workout!

Serving Suggestions

To take your breakfast burrito to the next level, try serving your burrito with:

  • A fruit platter or fresh berries
  • Slices of creamy avocado
  • A dipping sauce
  • Homemade tomato salsa
5 from 2 votes

Mushroom Freezer Breakfast Burritos

A high protein vegetarian breakfast burrito that you can make and freeze for a healthy breakfast on a busy morning

Course Breakfast
Keyword breakfast burrito
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 burritos
Calories 385 kcal


  • 2 tablespoons neutral oil canola, vegetable, grapeseed
  • ½ white onion diced
  • 2 garlic clove minced
  • 2 cups crimini mushrooms chopped
  • 4 cups loosely packed spinach chopped
  • ¼ teaspoon salt
  • 8 large eggs
  • 3 tablespoons of milk
  • Salt and pepper to taste
  • Cooking spray
  • 4 large whole wheat tortillas
  • ¼ cup + 2 tablespoons goat cheese


  1. Heat a large skillet over medium high heat and add oil to pan. Add the onion, garlic and cook for 2-3 minutes or until translucent.
  2. Add the mushrooms and cook until they are golden brown (about 3-4 minutes). Flip the mushrooms, so the other side can cook. Place the spinach in the pan and cook until it’s wilted or about 3-4 minutes. Season with salt and stir all the veggies together. Remove from heat and set aside.
  3. In a large bowl, whisk together eggs and milk. Season with salt and pepper to taste.
  4. Heat another large skillet over medium heat. Spray the skillet with cooking spray and add egg mixture. Cook for 4-5 minutes, stirring frequently, until the eggs have set. Remove from heat.
  5. Heat the tortillas in the microwave for 10 seconds (they are easier to roll when warm). Lay out the tortillas on four separate pieces of aluminum foil and spread one and a half tablespoon of goat cheese on each tortilla. Evenly distribute the roasted vegetables and scrambled eggs among the four tortillas. Roll each one up in the foil and place in a freezer bag. Freeze.
  6. When ready to eat from the freezer, unwrap the burritos from the foil. Place on a microwave safe dish and microwave on high for 1-2 minutes or until heated throughout.

Nutrition Facts
Mushroom Freezer Breakfast Burritos
Amount Per Serving (1 burrito)
Calories 385 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 6g38%
Cholesterol 334mg111%
Sodium 640mg28%
Potassium 487mg14%
Carbohydrates 28g9%
Fiber 4g17%
Sugar 4g4%
Protein 20g40%
Vitamin A 3457IU69%
Vitamin C 10mg12%
Calcium 207mg21%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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Don’t let hectic mornings stop you from fueling properly. Whip up a batch of these Mushroom Freezer Breakfast Burritos, so you can have a healthy and energizing breakfast at your fingertips in minutes. #healthybreakfast #breakfastburrito #eggwrap #mushroomrecipe


  1. Carrie

    I do not like goat cheese or feta. What cheese would be a good substitute?

  2. Sharon Reed

    Really delicious 😄

  3. Erin

    What about asparagus instead of mushrooms? And marble cheese?

  4. Zena

    What about arugula instead of spinach

  5. Jacques oosterhof

    I love asparagus,mushrooms,spinich can i also add olives and green onions i can cook it all with eggs and mozorella cheese

  6. Laura Martin-Hodge

    5 stars
    The only tweaks I made to the recipe was cheddar Jack instead of goat cheese…and I added one strip of precooked bacon. OMG! So delish!

  7. J

    Has anyone tried this with GF tortillas? Do they hold up?


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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