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.
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.
These are perfect if:
- You're too tired to cook
- You forgot to pack your lunch and just need to grab something quick (check out these 22 Vegetarian and Vegan Sandwiches for more inspo)
- You're an awesome friend and are making Vegetarian Freezer Meals for a new mom
- You're doing some Batch Cooking
- You love tasty vegetarian burritos
- You want a meal idea that's endlessly adaptable
What goes into this recipe?
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! --> I used canned black beans, but you can mix things up with my Spicy Instant Pot Black Beans.
- Quinoa --> we're using this in place of rice to up the protein content.
- Zucchini --> As one does
- Corn --> frozen is totally fine.
- Tomato --> A big guy all diced up.
- Red pepper --> or whatever colour of pepper floats your boat.
- Garlic and onion --> Flavour crew!
- Jalapeno --> Bringing the heat.
- Cilantro --> Because it's delicious!
- Cheese --> but you can totes skip this for vegan burritos.
How to make this recipe
You'll find detailed instructions in the printable recipe card at the end of this post, and you can watch the video (above) to see how it all comes together. But for now, let's talk through it step-by-step.
Step 1: Make the filling.
You're going to want 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.
Now 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!
Step 2: Roll your burritos
Now your filling is ready and it's time to assemble your burritos. Take a deep breath. 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.
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.
Pro tips / recipe notes:
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 safe for freezer meals.
Can I make these burritos vegan?
Yup! All you need to do is omit the cheese, or use a plant-based cheese of your choice.
Can I make these burritos gluten-free?
Yup! You just need to find some gluten-free wraps and you're in business.
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 of black beans 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.
Other tasty freezer-friendly meals you might enjoy:
Chipotle Black Bean Burgers
Slow Cooker Chickpea Curry
Make and Freeze Smoothie Packs
Vegetarian Breakfast Burritos
Kale Lasagna with Cottage Cheese
Red Lentil Dal
Black Bean and Quinoa Freezer Burritos
- 2 tablespoon 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 diced
- 1 cup cooked quinoa from about ½ cup uncooked
- 3 cups black beans approx two 14oz cans
- 1 tablespoon ground cumin
- 1 teaspoon hot smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon salt
- ½ 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.2 tablespoon extra virgin olive oil
- 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.1 large yellow onion
- Add the garlic and jalapeños and sauté for about 2 minutes more.4 cloves garlic, 1 jalapeño
- 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.1 large red bell pepper, 1 medium zucchini
- At this point add the corn, and tomato and sauté for 2-3 minutes, until the mixture is well heated.1 cup corn kernels, 1 large tomato
- Add the quinoa, black beans, cumin, smoked paprika, chili, and salt. Stir to combine well.1 cup cooked quinoa, 3 cups black beans, 1 tablespoon ground cumin, 1 teaspoon hot smoked paprika, 1 teaspoon chili powder, 1 teaspoon salt
- Taste, and adjust seasonings if necessary. Stir in the cilantro, and remove from the heat.½ bunch cilantro
- 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!6 large whole wheat tortillas, 1 cup shredded cheese
- 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.
- 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 fine 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.
This recipe was originally published June 26, 2014. It was retested, rephotographed, and updated on September 7, 2018. Last updated August 5, 2021.
Really liked these. Made a few modifications. Left out the zucchini because.. well I just can't, especially in a burrito. I forgot the tomato but it would have been really good. Did not use the cheese this time but would totally use that in the future. Also, my smoked paprika was regular not hot, so I just gave it salsa on the side and a little more jalapeno. And what was on hand was dark red kidney beans, which worked great.
The flavor was very good. I'm freezing one now as a test.
Love me some quinoa, but thought it would be weird in a burrito. It's actually pretty good. It's not rice but I would prefer the increased protein content over rice. And you have the tortilla, so that's enough in that department.
I do have some questions about about how peppers, cilantro etc will freeze, so am looking forward to the test. Tomatoes too. Trusting that since "freezer" is in the title, it will work.
Overall looks like a winner! I really need good quick freezer meals, so thanks for posting!
Flavorful & nutritious. A keeper recipe!
Made them as stated. Froze them and took them backcountry camping. They were to be our first or second meal. Goal was to cook them over the fire (but it poured!!!). They were still great heated a little on the fry pan.
I added shredded chicken the the mixture after I made our burritos and my teenage son ate them every day. I have been requested to make the filling again. He will just add it to a wrap as needed.
So glad you enjoyed these - taking them camping is a great idea!
My husband is totally obsessed with these. I subbed the quinoa for farro last time to just use up that grain and also added probably like 1/4-1/2 lb of leftover taco meat from a taco night. We’re not vegan but trying to eat healthier so the touch of beef is nice for flavor. He adds sour cream and tortilla chips and hot sauce and eats these weekly. I find it makes like 10-12 burritos when adding a few extras from the fridge.
I love the idea of adding crunchy tortilla chips and other extras! Glad you enjoy these as much as we do 🙂
I really loved this recipe. I made it exactly as shown except I used rice instead of Quinoa. I know now I can TOTALLY leave the cheese out. I prefer most Mexican food without cheese (yes, I'm weird). I thought I would share that if anyone is attempting to convert this to vegan. BTW, despite my extensive knowledge of cooking, I am terrible about rolling a burrito. If there is a burrito rolling support group out there, sign me up!
Delicious! I didn’t have a zucchini or corn, and I subbed sun-dried tomatoes for tomato. I also didn’t have hot smoked paprika and I used a little of my homemade taco seasoning instead. I used low-carb burrito wraps too. I’ll be keeping this in rotation…
Thank you! 🙂
I've made these burritos a number of times now and they are delicious, convenient, and so healthy! I wouldn't change a thing.
Made these in preparation to go back to work after maternity leave. They're so quick and easy. I'll be taking liberties and making a variety of versions over the year!
Thanks for this recipe Katie! It has become a go-to when we feel like having Mexican style bowls. We whip up the burrito stuffing, and serve it on top of brown rice with salsa, guacamole and yogurt. Just plain like that works wonderful too. One amazing vegetarian dish we are glad to keep on rotation! 🙂
Having this as a burrito bowl is such a good idea!
If you’re making these for a work week, would they last in the fridge that long? or would you just recommend freezing them? Thanks
I recommend you freeze them. They'll get quite soggy by the end of the week otherwise.
Thanks for getting the recipe back up. I really liked these and so did my roomie. It is nice to have something that I can cook up at any time. Thanks so much for all you do, I am off to look at more recipes 🙂
Where is the printable recipe? I tried to print it yesterday and my printer stopped working. When I fixed the printer and went back to print the recipe, the printable option wasn't there.
Oh my gosh, you're right. It's completely gone! I don't know what happened, but I'm having my tech team look into it and hopefully it'll be restored quickly.
Hey Ellen, this post is fixed now and you'll find the printable recipe card right where it should be. Thanks again for the heads up!
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 😍
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.
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!
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?
What kind of cheese do you recommend? And if it were vegan chrese
I usually use just good old fashioned cheddar.
These are fabulous. Just finished my first batch and bought the ingredients to make more tonight. So tasty, filling and convenient!
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?
Hey Robin! Most of the liquid cooks down, and what doesn't gets soaked up by the quinoa. It's not soggy at all!
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!).
Awwww, such a lovely thing to say. Thanks Jamie, I'm so glad you liked these as much as I do!
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!
Yes! Stuffed peppers is a great idea! What a lucky daughter you have 🙂
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.
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.
Yes! There's no better feeling than having a freezer full of healthy burritos if you ask me!
Great idea! Sometimes you just don't want to cook. Perfect freezer option.
Gwen M Cicone
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.
Yay, thanks for spreading the freezer burrito love! Glad you love this recipe as much as I do, and I'm honoured that it's earned a spot in your recipe binder.
Love this combination. On my regular lunch prep rotation and so freezer friendly. Thanks Katie.
Since I am new to healthy cooking, do I need to cook the beans and quinoa before using? If so, how??
Hi Lisa, yes the beans need to be cooked. You can either soak and cook dried beans (refer to this post for instructions: https://www.heynutritionlady.com/how-to-cook-dried-beans-2/) or simply used canned, which are already cook. You should find cooking instructions for the quinoa on the package it came in.
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.
Thanks Carolyn! Glad you enjoyed them as much as I do!
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.
Typo ?... I meant BFF of course!
Mmmm, those teff wraps sound yummy!
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!
Thanks Laura! These burritos are one of my favourites for grab and go lunches and dinners as well. So easy and tasty!
Nice post. I like your blog. Thanks for sharing!.
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?
Hi Oscar, glad you're enjoying the freezer burritos. In the freezer they should keep for around 3 months... if you can keep them that long!
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!
So glad to hear that, Helen! I hope you'll find lots of great packed lunch inspiration here 🙂
These look amazing!! Great for a busy student! Do you think they would still work without the cheese?
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.
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!
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!
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!
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!
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!
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!
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.
Yum! Green peas is a great idea. I'll have to try that some time!
Thanks for the great reciepe. Do Black Beans need to be cooked before freezing?
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.
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?
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.
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!
Ahh, burrito rolling is a bit of an art, isn't it? Mine are far from perfect, but they hold together ok - the tinfoil wrapper really helps! I use a technique similar to this: https://www.thekitchn.com/how-to-wrap-a-burrito-so-it-doesnt-fall-apart-when-you-eat-it-cooking-lessons-from-the-kitchn-189756
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!
So glad to hear that! Stocking the freezer for back to school is a great idea. I hope you love these burritos as much as I do!
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!
I'm so glad you liked them! Daiya cheese is a great option for keeping them vegan. 10 burritos in the freezer is great for upcoming grab and go meals. Way to go!
Does anyone know the nutritional count on these?
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.
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...
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!
I just made these. Surprisingly they really only took 20 mins or so to whip up!
Yup! Freezer burritos for the win!
is it necessary to let the filling cool before rolling the burritos? Thanks, recipe looks and smells amazing! 🙂
If you're planning on freezing them it may be better to let the filling cool a bit first, but if you're going to eat them right away just roll 'em up!
Lisa @ Lisa Living Well
I was making a wrap with similar ingredients for lunch all last week. What a great idea to freeze them, I'll have to try that!
Definitely try it! I love to make wraps and burritos in bulk and freeze them for busy times.
Like the Amy's brand, but so much better! I would love to come home to a freezer stocked with some of these.
Exactly! And yes, I love coming home to a stocked freezer. It's the best!
Sarah @ SnixyKitchen
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!
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.
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!
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!
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!
Right??? They have saved my butt so many times, I can't even tell you! The quinoa is really delish, I hope you give it a go!
This is a wonderful idea! So much better than the sad, overpriced, frozen burritos they sell at the store.
Totally better than those! And so much tastier and healthier. I love freezer burritos!
ThAnk you!!!!!!!!! 🙂
Sent by carrier pigeon...
You're so welcome!
Do you know the nutrition values of the freezer burritos? looking to make healthy choices without eating more than 1 serving? Thanks
I don't provide nutrition values with my recipes as they can be triggering for some people who struggle with disordered eating, and I like to take a whole foods approach to nutrition where counting calories etc isn't necessary. But! There are great recipe calculators online. For when I need nutrition information (working with my clients) I like to use My Fitness Pal. You can simply paste the recipe URL into their calculator and it will do the work for you!
I loved this......easy to make and very good
So glad you like these as much as I do!
Where's the recipe?? 😮
It's fixed now! Something got super screwy with the code on that page and I had to have my tech guy restore a backup.