Breakfast Burritos

Tanya Eisenwasser

Print Recipe

Scrambled eggs, turkey, and vegetables in a cassava flour tortilla.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeDairy-free

Ingredients

For the Turkey "Sausage"

• 8 oz fresh ground turkey (use same day or freeze immediately after purchase)
• 1 tablespoon olive oil
• 1 tablespoon fresh sage, chopped (or 1 teaspoon dried)
• 1 teaspoon fresh thyme, chopped (or 1/2 teaspoon dried)
• 1/4 teaspoon sea salt

For the Vegetables

• 1 cup sweet potato, peeled and diced into 1/4-inch cubes
• 1 tablespoon olive oil
• 1/4 teaspoon sea salt
• 1 cup kale, stems removed and leaves chopped
• 2 green onions, green parts only, sliced (optional)

For the Eggs

• 6 large eggs
• 2 tablespoons coconut milk
• 1/4 teaspoon sea salt
• 1 tablespoon olive oil

To Assemble

• 4 Cassava Flour Tortillas
• Mango Salsa for topping (optional)

Instructions

Cook the Sweet Potatoes

1. Heat 1 tablespoon olive oil in a large skillet over medium heat.
2. Add the diced sweet potato and 1/4 teaspoon salt.
3. Cook for 8-10 minutes, stirring occasionally, until the sweet potato is tender and lightly golden.
4. Add the kale and green onions if using. Cook 2-3 minutes until the kale wilts.
5. Transfer the vegetables to a bowl and set aside.

Cook the Turkey

1. In the same skillet, heat 1 tablespoon olive oil over medium heat.
2. Add the ground turkey, sage, thyme, and 1/4 teaspoon salt.
3. Break up the turkey with a spatula and cook for 5-6 minutes until browned and cooked through.
4. Transfer to a bowl and set aside.

Scramble the Eggs

1. In a bowl, whisk together the eggs, coconut milk, and 1/4 teaspoon salt.
2. Heat 1 tablespoon olive oil in the skillet over medium-low heat.
3. Pour in the egg mixture.
4. Let the eggs sit for 30 seconds, then gently stir and fold with a spatula.
5. Continue stirring gently every 30 seconds until the eggs are softly set but still slightly moist, about 3-4 minutes.
6. Remove from heat immediately.

Assemble the Burritos

1. Warm the tortillas in a dry skillet for about 30 seconds on each side.
2. Lay a tortilla flat and add a portion of eggs down the center.
3. Top with turkey and vegetables.
4. Add mango salsa if desired.
5. Fold the bottom of the tortilla up over the filling, then fold in the sides and roll up tightly.
6. Repeat with remaining tortillas.

Tips & Substitutions

• Use fresh ground turkey or freeze immediately. Freshness is critical for keeping histamine levels low in ground meat.
• Chard works instead of kale. Both are generally well tolerated greens. Use whichever you prefer.
• Skip the green onions if alliums bother you. Fresh chives or extra herbs like parsley can replace them.
• No tortillas? Serve the filling over rice as a breakfast bowl. This also works well over baked sweet potato.
• Ground chicken works in place of turkey. The herb seasoning tastes great with either protein.

Why This Works

Fresh ground turkey. When purchased and cooked the same day, ground turkey is a safe protein option. Freshness matters most with ground meat since it has more surface area exposed to air.

Sweet potatoes. Naturally low in histamine and generally well tolerated. They provide fiber, vitamins, and a satisfying starch component.

Kale. A low histamine green that is commonly tolerated. It adds nutrients without the concerns associated with spinach, which is a common trigger for people with histamine intolerance.

Eggs. Eggs themselves contain no histamine, though egg whites can trigger reactions in some people. Use yolks only if you are sensitive.

Fresh sage and thyme. Fresh herbs are generally well tolerated and add flavor without relying on processed seasonings.

Storage

Best eaten immediately. If you need to make ahead, freeze assembled burritos individually wrapped in parchment and foil. Reheat from frozen in the oven at 375°F (190°C) for 20-25 minutes. Avoid refrigerating cooked burritos for more than a few hours, as histamine builds in protein-containing leftovers.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.