Meal Prep Burritos for the Freezer (Low Calorie High Protein)

Ingredients

• 6 pieces Wheat Tortillas (28 cm (11 in) diameter, keep package sealed until ready to roll)
• 900 g Ground Beef (5% fat) (Lean ground beef, about 130 cal per 100 g)
• 250 g Yellow Onion (Two large onions, diced)
• 300 g Canned Diced Tomatoes (seedless) (Use the whole can, no need to drain)
• 1 tablespoon Salt (Adjust to taste)
• 22 g Black Pepper (Freshly ground, about 2 Tbsp)
• 2 tsp Dried Oregano (Adds classic Mexican flavor)
• 4 g Garlic Powder (Approximately 1 tsp, optional)
• 4 wedges Laughing Cow Cheese Wedges (Each wedge ~40 cal, creamy cheese substitute)
• 120 g Reduced‑Fat Shredded Mozzarella (Low‑moisture, reduced‑fat version)
• 5 g Olive Oil Spray (About one quick spray for the skillet)
• 6 pieces Aluminum Foil (For wrapping each burrito before freezing)

Instructions

1. Prepare Ingredients

   Dice the two yellow onions, measure out the ground beef, canned tomatoes, cheese wedges, mozzarella, and keep the tortillas sealed until later.

   Time: PT10M

2. Heat Skillet

   Spray the large skillet with about 5 g of olive oil and set the burner to medium‑high heat.

   Time: PT2M

   Temperature: 180°C

3. Brown the Beef

   Add the 900 g of ground beef to the hot skillet. Season with 1 Tbsp salt, 22 g black pepper, and 4 g garlic powder. Stir occasionally and fry for 4‑5 minutes until the meat loses its pink color and develops brown spots.

   Time: PT5M

   Temperature: 180°C

4. Sauté the Onions

   Add the diced onions to the browned beef. Continue cooking for 5‑6 minutes, stirring, until the onions become translucent and start to turn a light golden hue.

   Time: PT6M

   Temperature: 180°C

5. Add Tomato Sauce and Herbs

   Stir in the 300 g of canned diced tomatoes, 2 tsp dried oregano, and a quick taste of salt and pepper. Cook for about 1 minute just to heat through and combine flavors.

   Time: PT1M

   Temperature: 180°C

6. Incorporate Laughing Cow Cheese

   Break the four cheese wedges into the skillet and use the spatula to mash and stir for 2‑3 minutes until the cheese fully melts and the sauce becomes glossy and creamy.

   Time: PT3M

   Temperature: 180°C

7. Melt the Mozzarella

   Add the 120 g shredded reduced‑fat mozzarella. Stir continuously for about 2 minutes until the cheese is completely melted and the mixture is uniformly smooth.

   Time: PT2M

   Temperature: 180°C

8. Cool the Meat Filling

   Transfer the hot meat‑cheese mixture onto a large plate, spread it thinly, and place the plate in the refrigerator for 20 minutes to cool. This prevents the tortillas from becoming soggy when rolled.

   Time: PT20M

9. Assemble the Burritos

   Lay a tortilla on a clean surface. Weigh out 225 g of the cooled meat filling and place it in the lower third of the tortilla. Fold the sides inward, then roll tightly from the bottom up, creating a sealed burrito.

   Time: PT30M

10. Wrap for Freezing

    Wrap each rolled burrito tightly in a piece of aluminum foil, sealing the edges to prevent freezer burn.

    Time: PT5M

11. Freeze

    Place all foil‑wrapped burritos into a freezer‑safe zip‑lock bag, label with the date, and store in the freezer for up to 3 months.

    Time: PT0M

12. Reheat (Optional)

    When ready to eat, remove foil, place burrito on a microwave‑safe plate, and defrost on 260 W for 7‑8 minutes, then increase to 620 W for 3‑4 minutes. Check that the interior reaches at least 74°C with a thermometer.

    Time: PT12M

Nutrition Facts

Calories

513

Protein

46 g

Carbohydrates

42 g

Fat

15 g

Fiber

3 g