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.
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.
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
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.
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!
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.
Recipe notes / pro tips:
- 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.
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.
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
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.
Ingredients
- 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
Instructions
- 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!
Recipe Notes
- 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.
This recipe was originally published June 26, 2014. It was retested, rephotographed, and updated on September 7, 2018.
strawberrygirl@shaw.ca says
June 26, 2014 at 8:04 amThAnk you!!!!!!!!! 🙂
Sent by carrier pigeon…
>
themuffinmyth says
June 26, 2014 at 9:59 pmYou’re so welcome!
Patti says
April 26, 2015 at 3:27 amDo you know the nutrition values of the freezer burritos? looking to make healthy choices without eating more than 1 serving? Thanks
Patti
Katie Trant says
April 26, 2015 at 11:04 amHi Patti,
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!
Cheryl says
June 13, 2017 at 7:26 pmI loved this……easy to make and very good
Katie Trant says
June 13, 2017 at 9:30 pmSo glad you like these as much as I do!
bbmishmash says
June 26, 2014 at 1:54 pmThis is a wonderful idea! So much better than the sad, overpriced, frozen burritos they sell at the store.
themuffinmyth says
June 26, 2014 at 10:00 pmTotally better than those! And so much tastier and healthier. I love freezer burritos!
Eileen says
June 26, 2014 at 3:42 pmFreezer burritos are always such a lifesaver when you need FOOD RIGHT NOW. I love the idea of switching up the usual rice with quinoa!
themuffinmyth says
June 26, 2014 at 10:01 pmRight??? 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!
Kathryn says
June 27, 2014 at 1:24 amI 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
June 27, 2014 at 2:26 amAww 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!
Sarah @ SnixyKitchen says
June 27, 2014 at 1:21 amI’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
June 27, 2014 at 2:25 amThat’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.
kellie@foodtoglow says
June 28, 2014 at 8:50 amLike the Amy’s brand, but so much better! I would love to come home to a freezer stocked with some of these.
themuffinmyth says
June 29, 2014 at 1:04 amExactly! And yes, I love coming home to a stocked freezer. It’s the best!
Lisa @ Lisa Living Well says
June 28, 2014 at 12:56 pmI 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!
themuffinmyth says
June 29, 2014 at 1:04 amDefinitely try it! I love to make wraps and burritos in bulk and freeze them for busy times.
Shannon says
July 6, 2014 at 12:44 pmis it necessary to let the filling cool before rolling the burritos? Thanks, recipe looks and smells amazing! 🙂
themuffinmyth says
July 6, 2014 at 10:20 pmIf 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!
Cammy says
July 10, 2014 at 10:39 amI just made these. Surprisingly they really only took 20 mins or so to whip up!
themuffinmyth says
July 10, 2014 at 9:46 pmYup! Freezer burritos for the win!
Marina Mochar says
July 17, 2014 at 5:33 pmI 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
July 18, 2014 at 1:50 amHi 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!
Skippy says
August 2, 2014 at 12:23 pmDoes anyone know the nutritional count on these?
themuffinmyth says
August 3, 2014 at 1:39 pmI 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.
Sheri says
August 2, 2014 at 5:21 pmJust 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
August 3, 2014 at 1:40 pmI’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!
Monica F says
August 17, 2014 at 6:15 pmI 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!
themuffinmyth says
August 18, 2014 at 11:04 amSo 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!
Terri says
November 15, 2014 at 1:12 amI 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!
Katie Trant says
November 15, 2014 at 9:27 amAhh, 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
Rebecca says
December 14, 2014 at 3:14 pmLove 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
December 17, 2014 at 10:17 amTo 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.
Kelly says
March 3, 2015 at 5:21 pmHello,
Thanks for the great reciepe. Do Black Beans need to be cooked before freezing?
Thanks
Katie Trant says
March 3, 2015 at 5:59 pmHi 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.
Toni says
March 14, 2015 at 8:25 amThese 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
March 14, 2015 at 9:44 amYum! Green peas is a great idea. I’ll have to try that some time!
jpie says
May 18, 2015 at 9:46 pmJust 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
May 19, 2015 at 7:03 amSo 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!
David says
December 3, 2015 at 12:18 pmI 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
December 4, 2015 at 8:24 amThanks 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!
Brandi says
January 10, 2016 at 8:57 pmFound 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
January 13, 2016 at 2:34 pmFunny – 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!
Tamzin says
January 23, 2016 at 7:41 pmThese look amazing!! Great for a busy student! Do you think they would still work without the cheese?
Katie Trant says
January 25, 2016 at 10:28 amDefinitely! 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.
Helen says
February 18, 2016 at 1:53 pmI 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
February 18, 2016 at 10:30 pmSo glad to hear that, Helen! I hope you’ll find lots of great packed lunch inspiration here 🙂
Oscar says
August 21, 2016 at 3:13 amI 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?
Katie Trant says
September 1, 2016 at 8:11 pmHi 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!
juliarobert says
October 7, 2016 at 10:35 amNice post. I like your blog. Thanks for sharing!.
Laura says
January 31, 2017 at 4:39 amThese 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!
Katie Trant says
February 1, 2017 at 11:15 amThanks Laura! These burritos are one of my favourites for grab and go lunches and dinners as well. So easy and tasty!
Joëlle says
February 1, 2017 at 1:06 pmGreat 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.
Joëlle says
February 1, 2017 at 1:07 pmTypo ?… I meant BFF of course!
Katie Trant says
February 1, 2017 at 4:43 pmMmmm, those teff wraps sound yummy!
Carolyn says
February 2, 2017 at 9:43 pmI 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.
Katie Trant says
February 6, 2017 at 7:08 amThanks Carolyn! Glad you enjoyed them as much as I do!
Lisa says
February 10, 2018 at 9:21 pmSince I am new to healthy cooking, do I need to cook the beans and quinoa before using? If so, how??
Katie Trant says
February 14, 2018 at 6:18 amHi 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.
Kimberly Adkison says
July 15, 2018 at 6:36 pmLove this combination. On my regular lunch prep rotation and so freezer friendly. Thanks Katie.
Gwen M Cicone says
September 9, 2018 at 11:26 pmI 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.
Katie Trant says
September 10, 2018 at 3:39 pmYay, 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.
Karly says
September 12, 2018 at 9:44 pmGreat idea! Sometimes you just don’t want to cook. Perfect freezer option.
Kristy says
February 12, 2019 at 12:44 amThese 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.
Katie Trant says
February 14, 2019 at 10:16 amYes! There’s no better feeling than having a freezer full of healthy burritos if you ask me!
Emily Miller says
April 1, 2019 at 1:08 amI 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.
Christine carmichaeL says
April 1, 2019 at 9:50 pmJust 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!
Katie Trant says
April 2, 2019 at 8:46 pmYes! Stuffed peppers is a great idea! What a lucky daughter you have 🙂
Jaime says
April 29, 2019 at 4:58 pmI 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!).
Katie Trant says
April 29, 2019 at 10:58 pmAwwww, such a lovely thing to say. Thanks Jamie, I’m so glad you liked these as much as I do!