If you’re tired of the same old protein shakes or sugary breakfast bars, say hello to high-protein pancake sausage muffins. These muffins are a delicious, convenient, and meal prep-friendly option that brings together the best of both sweet and savory flavors.
Packed with lean protein, whole grains, and just the right touch of maple sweetness, they’re perfect for busy mornings, post-workout fuel, or even a quick snack on the go.
If you’re a fan of nutrient-dense starts to your day, you may also want to check out delicious sourdough discard breakfast recipes for more inspiration.
Why You’ll Love These Muffins
- High in protein: Around 11g per muffin
- Easy to make: One-bowl recipe
- Great for meal prep: Freeze or refrigerate for the week
- Customizable: Add veggies, swap cheeses, or use different meats
- Healthier than fast food: Think McGriddle, but homemade and nutritious
Ingredients Needed For High-Protein Pancake Sausage Muffins
Here’s what you’ll need to make about 12 muffins:
- 3 large eggs
- 1¼ cups milk (whole milk or unsweetened almond milk)
- 2 tablespoons maple syrup
- 2 cups Kodiak Cakes pancake mix (or other protein pancake mix)
- 1 cup chopped spinach (optional, but great for extra nutrients)
- 1 cup cooked sausage, chopped (turkey or chicken)
- ¾ cup grated cheddar cheese
- ¼ tsp salt
- ½ tsp black pepper
For more ways to add greens to your breakfast, check out this creamy spinach chicken casserole.
How to Make High-Protein Pancake Sausage Muffins
Follow these simple steps to whip up a batch:
- Preheat oven to 400°F (200°C).
- Line your muffin tin with parchment liners or grease lightly.
- In a large bowl, whisk together:
- Eggs
- Milk
- Maple syrup
- Pancake mix
- Salt & pepper
- Fold in:
- Chopped spinach
- Cooked sausage
- Cheese
- Scoop batter into muffin cups evenly (about ¾ full).
- Bake at 400°F for 10 minutes.
- Lower heat to 375°F and bake an additional 10 minutes.
- Insert a toothpick, if it comes out clean, they’re ready!
- Cool in the pan for 5 minutes, then transfer to a wire rack.
Variations & Swaps
Make them your own with these creative twists:
- Use turkey, chicken, or vegan sausage
- Add veggies: Bell peppers, onions, or mushrooms work well
- Use different cheese: Swiss, feta, or Havarti for new flavor profiles
- Lower fat: Use egg whites only or skip the cheese
- Vegetarian: Use plant-based sausage or tofu crumbles
Craving a warm, seasonal twist? You might enjoy this moist and flavorful chocolate chip pumpkin bread too.
Storage & Freezing Tips
These muffins are perfect for batch cooking and storing:
In the Fridge
- Store in an airtight container
- Keeps fresh for up to 5 days
In the Freezer
- Let muffins cool completely before freezing
- Use a freezer-safe container or bag
- Freeze for up to 3 months
- To reheat: Microwave 30–60 seconds or warm in oven at 300°F
How to Serve Them
- As-is for a grab-and-go breakfast
- With a side of fruit or Greek yogurt
- Drizzled with extra maple syrup for a McGriddle-style vibe
- Paired with a smoothie or coffee for a complete breakfast
Looking for a balanced breakfast plate? Serve these muffins alongside spinach feta stuffed chicken for an extra protein punch.
FAQs About High-Protein Pancake Sausage Muffins
Can I make these in a mini muffin tin?
Yes! Just reduce the bake time to about 12 minutes total.
Can I add more sausage for extra protein?
Absolutely, but it may make the muffins slightly more dense. Balance with extra egg or milk.
Can I skip the cheese?
Yes. Consider adding 2–3 tbsp of olive oil to maintain moisture.
Do I have to use Kodiak Cakes?
No, but it’s a great high-protein pancake mix. You can use any mix, though regular ones will lower the protein content.
Are these muffins kid-friendly?
Yes! They’re tasty, handheld, and not too spicy, great for lunchboxes too.
Can I make these dairy-free?
Yes! Use almond or oat milk, and a plant-based cheese or skip it entirely.
Final Thoughts
If you’re looking for an easy, protein-packed, and flavorful breakfast option, these high-protein pancake sausage muffins tick all the boxes. They’re ideal for meal prep, great for families, and can be tailored to almost any diet.
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High-Protein Pancake Sausage Muffins: The Perfect Make-Ahead Breakfast
- Total Time: 30 minutes
- Yield: 12 muffins 1x
Description
These High-Protein Pancake Sausage Muffins are a savory, protein-packed breakfast option perfect for meal prep. With the comforting flavors of pancakes, sausage, eggs, and cheese in a muffin-sized portion, they’re ideal for busy mornings or post-workout fuel.
Ingredients
3 large eggs
1 ¼ cups milk (whole milk or unsweetened almond milk)
2 tablespoons maple syrup
2 cups Kodiak Cakes pancake mix (or any high-protein mix)
1 cup chopped spinach (optional)
1 cup cooked sausage, chopped (chicken, turkey, or pork)
¾ cup shredded cheddar cheese
¼ teaspoon salt
½ teaspoon black pepper
Instructions
Preheat oven to 400°F (200°C) and line a 12-cup muffin tin with parchment or silicone liners.
In a large mixing bowl, whisk together eggs, milk, and maple syrup until combined.
Add the pancake mix, salt, and pepper. Whisk until smooth.
Fold in the chopped spinach, sausage, and shredded cheese.
Divide the mixture evenly among the muffin cups, filling about ¾ full.
Bake at 400°F for 10 minutes, then reduce heat to 375°F and bake an additional 10 minutes or until a toothpick inserted in the center comes out clean.
Let cool for 5 minutes before removing from the pan. Enjoy immediately or store for later.
Notes
You can substitute the sausage with chopped ham, turkey bacon, or plant-based sausage.
Use Swiss or Havarti for a different cheese profile.
Add diced bell peppers or onions for extra flavor and texture.
To freeze, cool completely and store in an airtight container or freezer bag for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 162
- Sugar: 3g
- Sodium: 471mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0.01g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 11g
- Cholesterol: 70mg
Keywords: High-Protein Pancake Sausage Muffins, protein breakfast muffins, Kodiak muffins, meal prep breakfast