As a dietitian, running coach, and mom, I’m always looking for breakfasts that check a few boxes: a) fuels my body, b) long-lasting energy, c) tastes great, and d) my child will also eat it. These Mediterranean sweetpotato breakfast burritos meet all those goals!
Sweetpotatoes and eggs form a hearty base for this recipe, while Mediterranean-inspired notes like roasted red peppers, sun-dried tomatoes, and feta add pops of intense flavor. And bonus: these are great for meal prep. The recipe makes eight burritos so extras can be frozen to reheat later in the microwave.
Disclosure: This recipe was developed in a paid partnership with the North Carolina Sweetpotato Commission Inc.
Ingredients
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Sweetpotatoes – One of my favorite breakfast ingredients! Sweetpotatoes provide carbohydrates that give your body long-lasting energy and fuel your fitness goals. Leaving the skin on helps add extra fiber to this recipe.
- Wraps – Spinach herb wraps are my favorite to use in this recipe, and can be found in regular and gluten-free varieties. That said, any large burrito-sized tortilla can be used. There are lots of high-fiber, lower-net-carb options on the market if you prefer those instead.
- Sun-dried tomatoes and roasted red peppers – I know these are ingredients you might not have on hand regularly, but they add so much flavor to this recipe! Don’t skip ‘em. You can find both in jars in the grocery store, typically by the canned tomatoes, canned vegetables, condiments, or the Italian foods section.
Instructions (Including Freezer Prep)
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.
Start by cooking the sweetpotatoes in the microwave. Just pop ‘em on a plate, poke with a fork a few times, and cover with a damp paper towel. Microwave for about 5-6 minutes, until the sweetpotatoes are mostly tender. You want them to hold form when cut, as we’re going to finish them up with a little browning in a skillet.
While those are in the microwave, whisk together the eggs and milk and set that aside for now. This just helps get it ready so you can move quickly later.
When the sweetpotatoes are done in the microwave, let them cool for a few minutes. Handling them carefully (they’ll still be a bit hot), chop them into small chunks. Leave the skin on because it adds fiber and texture!
Heat the olive oil in a skillet. Add the sweetpotatoes and cook, stirring occasionally, for about 5-7 minutes. The goal is to have the sweetpotatoes be completely tender and also brown a bit on the outside.
Add the spinach to the skillet with the sweetpotatoes and cook for a few minutes, until the spinach is wilted. Depending on the size of the skillet, you’ll probably need to work in batches, adding some of the spinach, stirring until wilted, then adding a bit more.
Dump that into a large bowl and set it aside for now.
Heat the remaining olive oil in the same skillet (woohoo – minimizing dishes!). Add the whisked eggs and sun-dried tomatoes. Cook for a few minutes, stirring often, until the scrambled eggs are cooked through.
Pour the eggs into the bowl with the sweetpotatoes. Add the roasted red peppers as well and stir it all together.
Lay out the spinach wraps. I find the easiest way to do bulk prep is to lay them out on large baking sheet, as you can usually fit 3-4 on a baking sheet. You can also throw down some parchment paper on your kitchen table and lay them out that way. By doing this at once, you can quickly portion everything into all the wraps.
Divide the feta cheese between the wraps and then divide the sweetpotato/veggie/egg mixture between them evenly.
Wrap the burritos tightly. If enjoying now, dig in! You can store leftovers in the fridge for a few days.
For longer storage, prep them for the freezer. Wrap each burrito tightly in plastic wrap. Then either a) place them in a large ziptop bag, or b) wrap each again individually in foil. The double layering (whether with a bag or foil) will help prevent freezer burn and ensure they retain their quality for a few months in the freezer.
To reheat from the freezer, remove from the bag or foil, remove the plastic wrap, then place on plate. Microwave for 2 ½ to 3 ½ minutes, or until hot throughout. Let cool for a few minutes then dig in.
Modifications and Tips
- If you don’t feel like rolling burritos or want a lighter breakfast option, you can also just make the filling for this recipe and eat it as a breakfast bowl.
- If you want to boost the protein content in this recipe, consider adding some browned ground chicken.
- To make this gluten-free, use a gluten-free wrap.
- To make this dairy-free, use a milk alternative when scrambling the eggs and skip the feta cheese (or use a dairy-free feta substitute).
Why I Love This Recipe
As a dietitian, I love this recipe for many reasons…
- Perfect for meal prep
- 20 grams of protein to start the morning
- Sweetpotatoes and the tortilla provide carbs to fuel your workouts
- Excellent source of iron, important for transporting oxygen in the blood during workouts
- Excellent source of Vitamin A, Vitamin C, and Vitamin K
- Tastes great!
More Sweetpotato Breakfast Recipes
If you’re looking for more breakfast ideas that use sweetpotato, be sure to give one of these a try:
- Sweetpotato, ricotta, and ground chicken breakfast bowls
- Brussels sprouts, sweetpotato, and plantain hash (great with fried eggs on top)
- Sweetpotato pie smoothie bowl
- Sweetpotato overnight oats
I hope you enjoy this recipe! If you get a chance to try it, feel free to leave a recipe rating or comment below.
Mediterranean Sweetpotato Breakfast Burritos
Ingredients
- 3 medium sweetpotatoes
- 10 large eggs
- ⅓ cup 1% milk (or any milk)
- 2 tablespoons olive oil divided
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 8 oz fresh spinach (any 7-10 ounce bag works)
- ⅓ cup chopped sun-dried tomatoes (from a jar with oil; oil drained)
- 1 cup drained roasted red peppers (approximately one 12-ounce jar)
- 1 cup crumbled feta cheese
- 8 large spinach herb flour wraps (or any large tortilla)
Instructions
- Poke sweetpotatoes with a fork, place on a plate, and cover with a damp paper towel. Microwave for 5-6 minutes, or until mostly tender. Let cool for a few minutes, then dice into small chunks, about ½-inch to 1-inch each (leave the skin on; it adds fiber).
- Meanwhile, crack the eggs into a mixing bowl. Add the milk and whisk until well combined. Set aside for now.
- Heat 1 ½ tablespoons of olive oil in a skillet over medium heat. Add the sweetpotatoes and season with salt and pepper. Cook for about 5-7 minutes, stirring occasionally, until fully tender and browned a bit on the outside.
- Add the spinach to the skillet and cook for about 2-3 minutes, stirring often, until wilted. (You may have to work in two batches depending on the size of your skillet). Pour the sweetpotatoes and spinach into a large bowl.
- Heat the remaining ½ tablespoon of olive oil in the same skillet over medium-low heat. Add the whisked eggs and the sun-dried tomatoes. Cook for about 2-4 minutes, stirring often, until the scrambled eggs are cooked through. Pour into the bowl with the sweetpotatoes and spinach.
- Add the roasted red peppers to the bowl. Stir all the ingredients together until well combined.
- Lay out the spinach herb wraps. Portion 2 tablespoons of feta cheese into each wrap. Divide the sweetpotato/veggie/egg mixture evenly between all the wraps.
- Roll the burritos. If enjoying now, dig in! Burritos can be refrigerated for a few days. If freezing for later use, wrap each burrito in plastic wrap and then either place in a ziptop bag or wrap again in foil. Freeze for up to 3 months. When ready to enjoy, remove from the bag or foil, remove the plastic wrap, and microwave for 2 ½ to 3 ½ minutes, until hot throughout.
Notes
- Ensure the roasted red peppers are drained well. It can be helpful to even blot them with a paper towel. This prevents too much moisture in the filling, which can cause a soggy tortilla.
- Spinach-herb wraps are a favorite for these and can be found in both regular and gluten-free varieties. You can use any large flour tortilla of your choice though. If you want a lower-calorie and lower-net-carb version of this breakfast burrito, try a high-fiber tortilla.
- Flour tortillas generally contribute quite a bit of sodium. If you need to limit salt, look for a lower-sodium variety and/or reduce the seasoning in the recipe.
- Microwave time from frozen may vary based on the power of your microwave.
- Nutrition facts will vary slightly depending on the type of wrap used.
Nutrition
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