Black Bean and Quinoa Freezer Burritos

Black Bean and Quinoa Freezer Burritos! These make-ahead vegetarian burritos are super easy to make, loaded with beans and veggies, and are freezer-friendly. Perfect for healthy lunch on the go or planning for busy times. 

vegetarian black bean burrito on a piece of foil with foil-wrapped burritos in the background

Last year when we renovated our kitchen, I insisted on putting in a side-by-side fridge and freezer. Most apartments here come with a rinkey-dink little fridge with a tiny freezer section at the bottom of it, and that just wasn’t going to cut it for this meal-prep aficionado.

When Niko was born we still lived in a smaller apartment with the aforementioned rinkey-dink freezer set up, and I PACKED that thing full of freezer meals. I got a lot in, because freezer tetris is one of my skills, but it pales in comparison to the meal prep I’m able to do now.

You know what another one of my skills is? Burrito rolling. I really missed my calling in that department. I should really be working at one of those wrap places where they cram an impressive amount of stuff into a super-sized tortilla, because I would be KILLING it.

Burrito roller of the month kind of a big deal. Burrito rolling hall of fame, probably.

Marry those two skills and what do we have? A beautiful Vegetarian Freezer Burrito love child.

cheese, beans, zucchini, corn, pepper, onion, jalapeno, quinoa, and tortillas on a grey background

Ok, so we’re going to make some freezer burritos today. Black Bean and Quinoa Freezer Burritos to be specific. Make ’em today, chuck them in the freezer, and you’ve got delicious veggie-packed black bean burritos on the ready whenever you need them.

When might you need a freezer burrito in your life? These are perfect if:

  • You’re too tired to cook
  • You forgot to pack your lunch and just need to grab something quick
  • You’re an awesome friend and are making a batch for a new mom
  • You just like to plan ahead
  • You love tasty vegetarian burritos
  • You want a meal idea that’s endlessly adaptable

diced vegetables for making vegetarian burritos on a grey background

What goes into these Freezer-Friendly Vegetarian Burritos?

Folks, don’t let the ingredient list intimidate you. Yes, there is a lot of chopping up front, but once that’s done these come together super quickly, and then you’ve got burritos on hand whenever you want. How awesome are you?! You’re gonna need:

  • Large tortillas, preferably whole wheat.
  • Beans! We’re going with black beans this time.
  • Quinoa – we’re using this in place of rice to up the protein and reduce the carbs.
  • Zucchini
  • Corn – frozen is totally fine.
  • Tomato
  • Red pepper – or whatever colour of pepper floats your boat.
  • Garlic and onion
  • Jalapeno!
  • Cilantro
  • Cheese – but you can totes skip this for vegan burritos.

process photo of making black bean burrito filling

How do you make these vegetarian freezer burritos?

It all starts with the filling, folks!

You’re going to want to bust out a nice large frying pan. Heat it up and add a bit of oil, then get in there with your aromatics (onion, garlic, jalapeno).

Once those are softened up, it’s time for the zucchini and red peppers to join the party. We want those to get a little bit browned, and a little bit soft but definitely not mushy.

Throw in the corn and tomatoes, followed closely by the quinoa, black beans, cilantro, and seasonings. We’re using cumin, smoked paprika, and chili powder, plus a bit of salt.

Stir it all together, taste to make sure it’s all good, and your filling is finished!

a pan of vegetarian burrito filling being spooned onto a wheat tortilla

Now your filling is ready and it’s time to assemble your burritos. Take a deep breath. Have a glass of wine. It’s going to be ok.

The trick is taking a less is more approach if you’re a newbie in the burrito rolling department. If you over-stuff you’re burrito and you’re not a seasoned pro, it’s going to cause difficulties.

So perhaps buy a few extra tortillas and plan to make them a bit smaller but more of them if you need to.

I like to spoon filling onto the side of the tortilla that’s closest to me. Add a bit of cheese if you’re going that way. Then tuck the SIDES over the filling, followed by the long edge that’s facing you.

Use your hands to keep the sides tucked in while you fold the long edge over the filling, and then sort of scoop it back with your finger tips, tucking it slightly under the filling and finishing the roll.

Are you with me? No? Well here’s a handy burrito rolling tutorial.

a tray of vegetarian burritos

Do I have to freeze these freezer burritos?

Lord, no. They’re your burritos so you do what you will. Want to make up a batch and eat ’em fresh? Be my guest!

What’s the best way to freeze burritos?

My preferred technique is to wrap them in foil and just chuck them into the freezer. You could also freeze them on a tray (as pictured above) and then transfer the burritos into a freezer bag once frozen.

How do I reheat frozen burritos?

You’ve got options! I tend to use the microwave, but you can also throw them into the oven at a low temperature until they’re nice and toasty.

How long will these burritos last in my freezer?

General wisdom / food safety guidelines suggest that up to three months is tickety boo for freezer meals.

Can I make these burritos vegan?

Yup! All you need to do is omit the cheese.

Can I make these burritos gluten-free?

Yup! You just need to find some gluten-free wraps and you’re in business.

vegetarian black bean burrito on a wooden serving platter with cut limes and cilantro in the background

Hey Nutrition Lady, what’s the deal with black beans?

Black beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. The protein-plus-fiber combination in black beans is one of the things that makes them special.

A one cup serving contains 15g of fiber (over half of the daily recommended intake), and 15g of protein.

Much of the fiber is indigestible, which supports digestive health, particularly in the lower part of our digestive tract. The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace.

Black beans are also rich in soluble fiber, which is helpful for lowering blood cholesterol levels and supporting cardiovascular health.

a cut open black bean freezer burrito on a wooden platter with a multicoloured napkin to the side.

Other tasty freezer-friendly meals you might enjoy:

Butternut Squash and Black Bean Chili
Slow Cooker Chickpea Curry
Make and Freeze Smoothie Packs
Vegetarian Breakfast Burritos

A stacked black bean freezer burrito on a piece of foil
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5 from 1 vote

Black Bean and Quinoa Freezer Burritos

Black Bean and Quinoa Freezer Burritos! These make-ahead vegetarian burritos are super easy to make, loaded with beans and veggies, and are freezer-friendly. Perfect for healthy lunch on the go or planning for busy times. 
Course Main Course
Cuisine Mexican
Keyword black beans, breakfast burrito, freezer-friendly
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
Calories 407kcal
Author Katie Trant


  • 2 Tbsp extra virgin olive oil
  • 1 large yellow onion diced
  • 4 cloves garlic crushed or minced
  • 1 jalapeño seeded and finely minced
  • 1 large red bell pepper diced
  • 1 medium zucchini diced
  • 1 cup corn kernels fresh, frozen, or canned are all fine
  • 1 large tomato dice
  • 1 cup cooked quinoa from about 1/2 cup uncooked
  • 3 cups black beans approx two 14oz cans
  • 1 Tbsp ground cumin
  • 1 tsp hot smoked paprika
  • 1 tsp chili powder
  • 1 tsp salt
  • 1/2 bunch cilantro chopped
  • 1 cup shredded cheese optional
  • 6 large whole wheat tortillas


  • Start by getting all of your chopping out of the way, it'll help everything come together faster once you start cooking. Chop the onion, crush the garlic, mince the jalapeño, dice the zucchini and red pepper, and set everything into little bowls or on plates. Now you're ready to go!
  • Heat the oil in a large skillet over medium-high heat.
  • Add the onions and sauté for about 5 minutes, stirring frequently, until the onions are soft and beginning to take on a bit of colour.
  • Add the garlic and jalapeños and sauté for about 2 minutes more.
  • Now add the zucchini and red pepper and sauté for 8-10 minutes. The vegetables should be softened but not mushy, and just starting to brown.
  • At this point add the corn, and tomato and sauté for 2-3 minutes, until the mixture is well heated. 
  • Add the quinoa, black beans, cumin, smoked paprika, chili, and salt. Stir to combine well.
  • Taste, and adjust seasonings if necessary. Stir in the cilantro, and remove from the heat.
  • Now you're ready to roll! Divide the burrito filling between the six tortillas (or more if you want smaller burritos), sprinkle with cheese if desired, and roll!
  • To freeze the burritos, wrap individually in foil or parchment paper, and place in a single layer in the freezer. 
  • To enjoy your freezer burrito you can plan ahead and pull one out of the freezer the night before, or just grab one straight from the freezer in the morning. I let mine thaw beside me on my desk, then heat it up in the office microwave at lunch time. Enjoy!


  • Nutrition values are an estimate only.
  • Do I have to freeze these freezer burritos? Lord, no. They're your burritos so you do what you will. Want to make up a batch and eat 'em fresh? Be my guest!
  • What's the best way to freeze these burritos? My preferred technique is to wrap them in foil and just chuck them into the freezer. You could also freeze them on a tray (as pictured above) and then transfer the burritos into a freezer bag once frozen.
  • How do I reheat these freezer burritos? You've got options! I tend to use the microwave, but you can also throw them into the oven at a low temperature until they're nice and toasty.
  • How long will these burritos last in my freezer? General wisdom / food safety guidelines suggest that up to three months is tickety boo for freezer meals.
  • Can I make these burritos vegan? Yup! All you need to do is omit the cheese.
  • Can I make these burritos gluten-free? Yup! You just need to find some gluten-free wraps and you're in business.


Calories: 407kcal | Carbohydrates: 39g | Protein: 15g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 579mg | Potassium: 650mg | Fiber: 10g | Sugar: 4g | Vitamin A: 1475IU | Vitamin C: 47.9mg | Calcium: 150mg | Iron: 3.6mg

This recipe was originally published June 26, 2014. It was retested, rephotographed, and updated on September 7, 2018.


  1. Megan says

    Wow these are amazing my mum loved them and she doesn’t normally like vegetarian meals! It is also amazing that they can be frozen 😍

  2. Gretchen says

    I just made these (but with coconut oil) and they may not make it to the freezer. I almost fell over at how good they are.

    I just… I am speechless. This will definitely be making it into our normal rotation.

  3. Catherine brand says

    Oh my goodness, YUM!! Just made these for my children’s lunchboxes & fortunately one wrap internally combusted, so I had to warm it up & have it for lunch… YUM. Great selection of veggies, proteins & carbs. Thank you! Another great recipe from you. Would you risk freezing it in anything else apart from foil? I need to warm it in the morning for my children’t lunchbox & obviously can’t microwave the foil… am a bit worried they they’ll come apart with all the wrapping/ unwrapping… thanks!

    • Katie Trant says

      Hey Catherine, glad you enjoy these as much as I do! I’ve been trying to come up with a better, more sustainable alternative to wrapping these in foil and so far I haven’t found anything that works as well. If you have a big freezer, you could freeze the whole batch of them on a tray, seam side down, and then transfer them to a big freezer bag once they’re frozen. Then you could warm it up, wrap the warm burrito in foil or parchment, and hope it survives the day?

  4. Fiona Clark says

    These are fabulous. Just finished my first batch and bought the ingredients to make more tonight. So tasty, filling and convenient!

  5. Robin Wagar says

    When you cook the zucchini and tomatoes with the filling does the liquid cook down or you pour it off? It doesn’t get soggy in the burrito if you freeze it?
    Thank you!
    Robin Wagar

  6. Jaime says

    I nearly cried when I took the last of these out of my freezer and will be making them again shortly. Life is so busy-thanks for a delicious and healthy make-ahead recipe! I love recipes like this for hiding healthy things I don’t love (such as zucchini!).

  7. Christine carmichaeL says

    Just made these with my daughter so she have some in the freezer ready to grab. I had a ramekin sized sample myself to test for “ quality control, lol”…this is soooo good, I’m going to make another batch for myself to enjoy. We were saying how this would also be an excellent filling for stuffed peppers. Thanks so much for sharing such a great recipe!

  8. Emily Miller says

    I loooove burritos and make these healthier ones frequently. They’re so satisfying! I have to also thank you for introducing me to the freezer lifestyle. I never used my freezer before for saving prepared foods. It was an ice cream- / ice cube-only zone. It’s honestly changed my life.

  9. Kristy says

    These burritos are very flavorful and fairly easy to make. I made the recipe and then froze all of them, it’s like having expensive burritos of questionable healthiness you buy from the store in your freezer except that these taste really good and I feel good about eating them. Great recipe! I’ll definitely be keeping these in my freezer.

  10. Gwen M Cicone says

    I looove these Burritos and I love your new blog look! I have recommended these to many a folk including a new artist friend that I meet yesterday which is why I popped back to find it to send her. My recipe is printed and in my well used, page protected recipe binder!! These babies can be eaten as any or all of your meals and they are wonderful for travelling!! Thanks for posting this tasty and nutritrious recipe.

  11. Kimberly Adkison says

    Love this combination. On my regular lunch prep rotation and so freezer friendly. Thanks Katie.

  12. Carolyn says

    I just stumbled on this recipe on yummly and I had to try them, and OMG they are amazing! Thank you so much for this delicious recipe.

  13. Joëlle says

    Great idea! I also like to plan ahead, and I see we have the same BBF ?!
    I am keeping this recipe for future reference. As soon as summer rolls in and I have garden-fresh vegetables I will make it with homemade gluten-free teff wraps.

  14. Laura says

    These burritos are perfect and delicious. I can’t thank you enough my husband was always buying his lunch and he loves these so much it’s the perfect grab and go and it’s a healthy option! I love your blog and recipes!

  15. Oscar says

    I love these! I’m still new to cooking so it took me a while to prep everything, but it was worth it – these are a great lunch for the days I have back to back classes.

    Quick question – how long will these keep in the freezer?

  16. Helen says

    I stumbled upon this blog in an effort to get out of my fast food for lunch every day at work rut. I made a big batch of these to freeze. They are delicious! I can’t remember the last time I was excited about a packed lunch. I’m looking forward to trying your other recipes. Thank you!

    • Katie Trant says

      Definitely! The cheese is basically just a garnish for those who want. They’re delish with cheese, but if you’re vegan or just don’t like cheese, you can certainly leave it out.

  17. Brandi says

    Found your site through Pinterest (thank-you all mighty Pinterest!) Just made these to take for lunches this week and the filling is so tasty! I’m not a fan of zucchini, so I replaced it with mushrooms and some spinach. Such a versatile recipe, love it!

    • Katie Trant says

      Funny – I’m not a fan of mushrooms so I never post recipes using them, but good to know they’re a good sub for zucchini here. Glad you enjoyed the burritos, and all hail Pinterest!

  18. David says

    I just came across this post and I must say, it’s a god send. You’ve probably never heard this one before, but I’m a vegan Body Builder so I plan, plan, plan meals. Even further, I also pack lunches and since I normally work out in the mornings before work, I try and make packing a lunch as quick and painless as possible.

    This Recipe is amazing!

    • Katie Trant says

      Thanks David! Glad you enjoyed this recipe so much. It’s definitely one of my favourites (along with the butternut squash freezer burritos) and I like to have a batch on hand at all times for easy healthy lunches. Yay!

  19. jpie says

    Just wanted to let you know that I *love* these burritos. My fella and I have made three batches thus far, and we actually get 10 burritos out of the recipe which means two for dinner and eight for the freezer. We use three ears of corn (so more than a cup) and cook the quinoa with veggie broth, but those are the only changes we’ve made, and they are fantastic. Thank you kindly!

    • Katie Trant says

      So glad to hear that, Jodie! This reminds me I need to whip up another batch of these soon. Fresh ears of corn sounds like it would be perfect in these, I’ll keep it in mind for when corn is in season this summer. Yum!

  20. Toni says

    These were really good. I put in green peas instead of zucchini cos shopping and they got the rare tick of approval from mr 10.

    • Katie Trant says

      Hi Kelly, the black beans should be cooked prior to going into the burrito filling (if you’re using canned beans they’re already cooked) but once you’ve cooked up the burrito filling you’re good to go! You can eat them right away, or toss them in the freezer as is.

  21. Rebecca says

    Love the convenience! If taken from freezer in foil to cook in oven… what temperature for the oven and how long to bake from frozen? I assume you leave it in the foil if it is in the oven is that the best way?

    • Katie Trant says

      To be honest I usually let them thaw at room temperature and then either heat in the microwave (no foil) or eat at room temp. To reheat in the oven I would think that around 180°C / 350°F for about 30 minutes should do the trick.

  22. Terri says

    I just made these and very easy to do- my only ask would be tips on rolling burritos. I think there must be an easier way but love the make a heads!

  23. Monica F says

    I just discovered this recipe and your blog. Perfect timing since we are starting to make meals to freeze for school lunches. So nice to find yummy vegetarian meals. Thanks!

  24. Sheri says

    Just made these and used Daiya cheese to keep them vegan. OMG soooo good! I ended up with 10 burritos. So nice to have healthy meals ready and waiting! Thank you so much for the recipe!

    • themuffinmyth says

      I haven’t run them through a nutritional calculator – it would really depend on the type of tortillas you used, if you included cheese, etc. There are some good online calculators if you are so inclined, I quite like SparkPeople for recipe calculations.

  25. Marina Mochar says

    I finally got around to making these and they are absolutely delicious! My 20 year old son and husband thought they were great too and they’re not always a fan of vegetarian dishes. I will definitely be making these again. I wasn’t sure when to add the beans or how much exactly. I used canned black beans and rinsed them before adding them, hoping that was right but it tasted good. 🙂 it took me about an hour and a half to make them…I must chop slow…

    • themuffinmyth says

      Hi Marina! Did you get the recipe by email? I forgot the beans when I hit publish, but quickly edited the recipe to include the quantity and instructions for adding them in! The emailed posts are always the original version, so they come with any mistakes I didn’t catch before I hit publish, unfortunately. Anyways, glad you liked them! It is a lot of chopping but I think worth the effort!

  26. Shannon says

    is it necessary to let the filling cool before rolling the burritos? Thanks, recipe looks and smells amazing! 🙂

  27. Sarah @ SnixyKitchen says

    I’m also a plan-ahead meal cooker. Sometimes my husband will wake me up on his way out the door to ask “what was I supposed to take for lunch today?” haha. Love these freezer burritos! Definitely going to make a batch and stick them in there for days I don’t have time to cook!

    • themuffinmyth says

      That’s funny! My husband is a plan ahead lunch packer himself, so you should see our fridge on a Sunday night! It’s like playing Tetris trying to pack everything in.

  28. Kathryn says

    I so admire your lunch organisation – so many mornings I find myself just about to head out the door when I remember about lunch and have to throw something together from whatever I can find in the freezer. I’m definitely going to take some lessons from you!

    • themuffinmyth says

      Aww thanks Kathryn! As I said, this is really the only aspect of life in which I’m organized. But it definitely makes a huge difference to my daily living and ability to eat healthy on busy days. Get into it!

  29. Eileen says

    Freezer burritos are always such a lifesaver when you need FOOD RIGHT NOW. I love the idea of switching up the usual rice with quinoa!

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