Convenient, precooked brown rice, canned beans, frozen corn and premade pico de gallo help this meal-prep breakfast come together in a flash, without loading on lots of sodium or fat. You can refrigerate for morning meals throughout the week or freeze for longer storage (see thawing/reheating instructions at the end of the recipe).

This filling breakfast is a good balance of macronutrients and provides enough protein and fiber to keep you full all morning. Plus, black beans provide you with prebiotics, which are high-fiber foods that feed the healthy bacteria in your gut (1).

Active time: 15 minutes Total time: 15 minutes

Breakfast Burrito Bowls

Ingredients

• 6 large eggs
• 1/2 tsp ground cumin
• 1/4 tsp kosher salt
• 1/8 tsp cayenne pepper
• 1 8.5-oz package precooked brown rice
• 1 cup (135g) canned reduced-sodium black beans, rinsed and drained
• 1 cup (124g) frozen corn kernels, thawed
• 1/2 cup (120g) pico de gallo
• Hot sauce of your choosing, if desired

Directions

In a medium bowl, whisk together eggs, cumin, salt and pepper. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook until soft-scrambled, about 3 minutes, stirring constantly.

Meanwhile, warm rice according to package directions. In a small bowl, combine beans and corn. Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Arrange 1/3 cup scrambled eggs and 1/2 cup bean mixture in each bowl. Top with 2 tbsp pico de gallo and hot sauce, if desired.

Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 279; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 308mg; Sodium: 447mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 2g; Protein: 15g

Nutrition Bonus: Vitamin D: 19%; Calcium : 11%; Iron: 15%; Potassium: 452mg; Vitamin A: 1%; Vitamin C: 6%

Originally published February 27, 2021; Updated February 2026

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