Nutrition Articles

Build a Better Burrito

Make Your Own to Save Calories and Cash

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Are you and your family craving that spicy, south-of-the-border cuisine? Well, skip the local burrito joint. Those "burritos as big as your head" can contain more than 1,000 calories—even more depending on how many fixings you add. Instead, round up the muchachos and throw a build-your-own burrito fiesta! These quick and easy Mexican delights take just minutes to prepare and are sure to please the pickiest of eaters.

The basic building blocks of burritos are tortillas and beans, which provide a healthy amount of protein, complex carbohydrates, and fiber. By applying the following burrito building tips, you can trim the excess calories, fat, and sodium, but keep the flavor. With these healthy and tasty burritos, your family will be singing your praises and shouting "Ole!"

Cut the Calories and Fat

  • Replace ground beef with ground round or ground turkey.
  • Use fat free refried beans or canned beans of your choice (such as pinto, black, navy, or great northern).
  • Avoid beans canned with lard.
  • Use reduced fat cheeses or cheese blends.
  • Select flavorful cheeses, such as sharp cheddar. Since it has a stronger taste than mild cheddar, you can use less and still have a delicious taste.
  • Enjoy a small dollop of guacamole or sour cream.
  • If you don’t want to swap your ground beef for turkey, brown and drain the meat. Then place the beef in a colander and rinse well with hot water. This method reduces both fat and calories.

Season Without Salt

  • Use fresh tomatoes or canned tomatoes labeled "no salt added."
  • Try a taco or burrito seasoning, labeled 30% less sodium.
  • Use corn tortillas, which have less sodium, instead of flour tortillas.
  • Select reduced sodium cheeses or use less cheese.
  • Add flavor with cilantro or avocados.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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