Healthy Breakfast Burrito Recipe: Fall Freezer Burritos with Cranberry Salsa

Deliciously healthy Fall Freezer Burritos made with roasted butternut squash, brussel sprouts, cranberry salsa, fresh herbs and protein-rich breakfast sausage. This perfect, healthy frozen burrito recipe is perfect for meal prep and can be made right in one pan! My husband, Zack, even called it “the pumpkin spice of burritos”. It’s like fall in a bite, you’re going to love it.

fall freezer burrito

To kick off the fall season, we’re starting with these delicious healthy fall freezer burritos that just so happen to be vegan and optionally gluten free, grain free, AND dairy free. Whoo hoo!

This make ahead recipe is based off my famous falafel-spiced freezer burritos that got over 2 million views on TikTok and my mushroom pizza freezer burritos, both recipes are made in one pan, require just 10 minutes of prep time, and can be made gluten free and grain free with the right tortilla (I use Siete!).

Personally, what I love about this fall breakfast is how easy they are to prep and freeze for later. Unpopular opinion, but how we talk about self care is completely wrong. Like yes, baths and face masks are really nice. But self care is really about how you take care of yourself, and I think things like drawing boundaries with your work life or learning to say “no” in relationships are actually way more important for that. For me, having food that I know is going to make me feel really good and ready to go in my freezer is the ultimate form of self care–which is why these fall freezer burritos beat out bath salts for me any day.

Ingredients in Fall Freezer Burritos

These make ahead breakfast burritos are made with nutrient-rich ingredients and also make for an awesome post-workout breakfast because they’re loaded with healthy complex carbs and protein.

Here’s what you’ll need:

  • Butternut squash: this seasonal squash adds so much fall flavor and comforting texture to this freezer burrito. It is high in antioxidants that research shows is great for lowering inflammation.
  • Yellow onion: adds amazing savory flavor to these breakfast burritos.
  • Brussel sprouts: this seasonal vegetable makes these breakfast burritos feel like a bite into fall. They’re also shown to be immune-boosting and great for digestive health.
  • Fresh herbs: thyme, rosemary, and sage bring Thanksgiving vibes and a boost of antioxidants.
  • Fine grain sea salt: I love Ava Jane’s Kitchen Colima Salt because it’s certified as 100% plastic-free unlike most salts on the market (get your free bag via the link!)
  • Extra virgin olive oil: in the longevity episode of the Healthier Together Podcast, Dr. Li recommends Greek (koroneiki), Spanish (picual) or Italian (moraiolo) mono-variteal olive oils as the ones with the most polyphenols that protect against disease and inflammation.
  • Breakfast sausage: I love Applegate’s chicken and apple breakfast sausage, but their maple one would also be great. You could also use a plant based sausage for a vegan option or fully omit and the burritos still taste great!
  • Burrito-sized tortillas of choice: I use Siete Foods grain-free burrito-sized tortilla, and I also love to see if there’s a local tortilleria!
  • Frozen cranberries⁣: this is the star of our homemade cranberry salsa that adds the perfect sweet and tart notes to our freezer burritos. Plus, they’re antioxidant-rich and are shown to help maintain a healthy gut flora.
  • Maple syrup⁣: we naturally sweeten the cranberry salsa with a dash of maple syrup.
  • Lime⁣: for acidity, we use fresh lime juice and zest in our cranberry salsa.
  • Garlic: adds delicious flavor plus immune-boosting antioxidants that have been proven to help chronic diseases.
  • Jalapeño: brings a kick of heat to balance out the sweetness of the homemade cranberry salsa.
make ahead breakfast burrito

How to meal prep fall freezer burritos

  1. Making these make ahead breakfast burritos are easier than you think. Just toss the chopped veggies and herbs with olive oil and salt and roast them for about an hour.
  2. Meanwhile, cook up your breakfast sausage and make a quick cranberry salsa ⁣by microwaving frozen cranberries, maple syrup, water and a generous pinch of salt in 1 minute increments for 5 minutes, stirring every minute. Add jalapeño, lime, and garlic and microwave for 30 more seconds to bring flavors together.
  3. ⁣Add spoonfuls of roasted veggies, salsa, and cooked sausage to each burrito tortilla, one at a time. Roll it up, and wrap individually in tinfoil.

Storing and reheating instructions

When it’s meal time, you can grab your burrito from the freezer and either it heat up in the toaster oven or the microwave.

For the toaster oven: keep the burrito in its foil to heat it up.

For the microwave: unwrap the burrito from the foil, and then wrap it in a damp paper towel. Microwave it in 30 second increments until it’s warmed through.

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More frozen burrito recipes to try

The Tastiest Falafel-Spiced Freezer Burritos

Sweet Potato and Black Bean Burritos

Mushroom Pizza Freezer Burritos

Rosemary Sweet Potato Breakfast Burritos

Pesto Freezer Burrito Recipe

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Healthy Breakfast Burrito Recipe: Fall Freezer Burritos

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  • Author: Liz Moody



For the burritos:

  • 4 cups butternut squash, cut into bite sized cubes ⁣
  • 4 cups brussels sprouts, halved ⁣
  • 1 medium yellow onion, thinly sliced ⁣
  • 1 tablespoon fresh thyme, stems removed and chopped⁣
  • 1 tablespoon fresh rosemary, stems removed and chopped⁣
  • 1 tablespoon fresh sage, stems removed and chopped⁣
  • fine grain sea salt⁣
  • olive oil⁣
  • 7 oz cooked crumbled sausage (I used @applegate chicken and apple breakfast sausage, but their maple one would also be great, as would a vegan option—you can also fully omit and the burritos still taste great!!)⁣
  • 5 burrito-sized tortillas of choice (@sietefoods is great, and i also love to see if there’s a local tortilleria!)⁣

For the cranberry salsa

  • 2 cups frozen cranberries⁣
  • 1/4 cup + 1 tablespoon real maple syrup⁣
  • 2 tablespoons water ⁣
  • Juice of 1/2 lime⁣
  • 1 cloves minced garlic ⁣
  • 1/2 jalapeño, seeds removed and finely chopped 


  1. Pre-heat the oven to 400F. On a baking sheet, toss butternut squash, brussels, and onion with thyme, rosemary, sage, a generous drizzle of olive oil and a good amount of salt until well-coated. Bake for 45 minutes to one hour, until brown at the edges. ⁣
  2. Meanwhile, make the cranberry salsa by microwaving cranberries, maple syrup, water and a generous pinch of salt in 1 minute increments for 5 minutes, stirring every minute. Add jalapeño, lime, and garlic and microwave for 30 more seconds to bring flavors together. You can also do on stove, just replace the word “microwave” with the word “simmer”.
  3. Remove the vegetables from the oven and heat the tortillas in the oven until pliable. Distribute the vegetables, cranberry salsa, and sausage evenly to each tortilla. Roll the burritos the technique in the video above.
  4. Optional: grill the burritos’ outsides in a skillet with olive oil if desired.
  5. To freeze, wrap each burrito in foil individually. Defrost them by removing foil and microwaving wrapped in a damp paper towel in 30 second increments until warmed. 


  • Serving Size: 5