12 Tips for making healthier burritos

Who doesn’t love the flavorful embrace of a burrito? Its versatility makes it a fan favorite, from the sizzling street corners of Mexico to the bustling cities worldwide. However, they can often tip the scales on the less healthy side.

Fear not, amigos! It's entirely possible to indulge in this culinary delight without compromising on nutrition. Follow these tips to ensure your burrito is a bundle of both joy and health:

    1. Mindful Wrapping and Rolling

The size of the tortilla and how you wrap these tacos in a tube can influence the calories in a burrito significantly. Choose a medium-sized tortilla and don't overstuff it. A good burrito doesn't burst at the seams—remember that! This way, you get to enjoy all the flavors without overindulgence. 

   2. Choose Whole Grain Goodness

Swap out the traditional white flour tortillas for their whole grain counterparts. Whole grains come packed with more fiber and nutrients, keeping you fuller for longer and your digestive system happier. Plus, they add a lovely nutty flavor that complements the burrito fillings beautifully.

   3. Power Up with Protein, but Make it Lean

The heart of your burrito should be lean and mean—we're talking protein. Think grilled chicken, fish, tofu, or legumes like black beans and lentils. These options are lower in saturated fat and higher in essential nutrients, which help in muscle building and repair without the extra calories.

You can also incorporate grilled or baked seafood. For example, cod, tilapia, and shrimp are lean protein options that provide essential omega-3 fatty acids, beneficial for heart health.

   4. Veg Out

Vegetables should take up real estate in your burrito. They're not just there to add a pop of color; they're loaded with vitamins, minerals, and fibers that are crucial for a balanced diet. From bell peppers and onions to spinach and zucchini, the options are endless.

Moreover, adding raw vegetables like shredded lettuce, jicama, or cabbage can introduce a refreshing crunch. Apart from this, they also help create a larger volume in your burrito, contributing to a feeling of fullness with fewer calories.

   5. Get Saucy, Wisely

Sauces can be sneaky culprits when it comes to adding unnecessary calories and sodium. Opt for homemade salsas or a dollop of Greek yogurt instead of sour cream to keep things tangy yet healthy. Meanwhile, avocado provides a creamy texture along with heart-healthy fats, so a spoonful of guacamole can be beneficial—just keep an eye on the portion size 

   6.  Sprinkle sparingly

Cheese can be a wonderful addition, but it can also quickly elevate the calorie count. Opt for stronger-flavored cheeses like feta or goat cheese. You’ll use less, thereby reducing fat and calories, while still ensuring each bite is deliciously cheesy.

   7.  Go for Grilled Goodness

When adding veggies to your burrito, opt for grilling them first. This cooking method enhances the natural sugars within the vegetables, adding a caramelized flavor that can reduce the need for additional fats or sauces.

   8.  Lean on Herbs and Spices

To infuse your burritos with robust flavors without the added salt, turn to fresh herbs like cilantro, parsley, or chives, and spices such as chili powder, cumin, and smoked paprika. They create a depth of flavor while contributing to your overall health.

   9.  DIY Bean Spread

Instead of refried beans, which may contain added fats, make your own bean spread. Mash cooked beans with a bit of lime juice, garlic, and your favorite seasonings for a flavorful, fiber-rich, and low-fat component.

   10.  Practice Portion Control

When assembling your burrito, be mindful of portion sizes. Use measuring cups or a kitchen scale to ensure you're not overloading on calorie-dense ingredients, even the healthy ones like avocado and cheese.

   11.  Sweeten with Squash

For a twist on traditional fillings, add roasted butternut squash or sweet potatoes. These vegetables bring natural sweetness, fiber, and a host of antioxidants to your burrito.

   12.  Sides Matter

Instead of the traditional side of chips, why not try a fresh salad or a serving of brown rice? These sides can add to the meal's nutritional profile, making you feel satisfied without the guilt of extra calories.

Transforming your burrito into a healthier option doesn't require a culinary degree or sacrificing taste. It's all about making smart swaps and being mindful of portions.

By choosing whole grains, opting for lean proteins, loading up on veggies, being sauce-savvy, sprinkling cheese judiciously, wrapping wisely, and picking healthier sides, you're well on your way to a burrito that's as nutritious as it is delicious. The next time you're tempted to wrap up that savory goodness, remember that with a few thoughtful tweaks, you can create a meal that satisfies your burrito cravings while also honoring your health goals. Roll on, health-conscious burrito lovers, roll on!