Life after Bariatric Surgery Group Recipes of the Month –January 2019

Turkey Breakfast Burritos

Perfect to freeze and then toss in the microwave for a hot breakfast in minutes!

Makes 8 burritos


12 eggs

¼ cup low-fat milk

1 pound extra-lean turkey breakfast sausage (nitrate-free)

Nonstick cooking spray

8 (7- to 8-inch) whole wheat tortillas, such as La Tortilla Factory low-carb tortillas

Fresh salsa, for serving (see next recipe)


  1. In a large bowl, whisk together the eggs and milk.
  2. In a large skillet over medium-high heat, brown the turkey sausage until cooked thoroughly and longer pink, about 7 minutes, transfer the sausage to a bowl and set aside.
  3. Use a paper towel to wipe out the skillet, or use a separate large skillet, spray with cooking spray, and set over medium heat. Add the egg mixture, and stir gently and constantly with a rubber spatula for 10 to 15 minutes, until the eggs are fluffy and cooked thoroughly.
  4. Divide the sausage and scrambled eggs among the tortillas. If you’re using any of the add-ins, place them in the tortilla now.  Fold over the end of the tortilla, fold in the sides, and roll tightly to close.
  5. Serve immediately with salsa, or place each burrito in a zip-top bag and refrigerate for up to 1 week. To eat, reheat a burrito in the microwave for 60 to 90 seconds.  These will also keep well in the freezer for up to 1 month.

Tip: you can switch up the meat, cook different vegetables, or try vegetarian proteins like soy crumbles or different beans.   This will keep your taste-buds interested and keep you from the greasy fast-food burritos.

Nutrition per serving (1 burrito, no add-ins): Calories 241; Fat 10g; Carbohydrate 27g; Protein 20g.

Recipe from Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CD. Published January 2017.


Fresh Salsa

Use as a condiment rather than a dip for chips by serving it over eggs, on a salad or a garnish for grilled chicken or fish.

Makes 2 cups


3 medium tomatoes, diced

1/3 cup chopped green bell pepper

¼ cup chopped onion

¼ cup chopped scallions

1 teaspoon apple cider vinegar

1 teaspoon freshly squeezed lemon juice

1 teaspoon extra-virgin olive oil

1 teaspoon minced jalapeno pepper

1 teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground cayenne pepper

¼ cup chopped fresh cilantro


  1. In a medium bowl, mix together the tomatoes, bell pepper, onion, scallions, vinegar, lemon juice, olive oil, jalapeno, cumin, salt, cayenne pepper, and cilantro. Enjoy immediately, or refrigerate for up to 3 days.

Nutrition per serving (1/4 cup): Calories 16; Fat 0 g; Carbohydrates 3 g: Protein 1 g.

Recipe from Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CD. Published January 2017.

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