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High Protein Pancake Sausage Mini Muffins

High Protein Pancake Sausage Mini Muffins - recipe card
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These mini muffins combine fluffy pancake batter with savory breakfast sausage for a portable, high-protein breakfast or snack. Each bite is soft, slightly sweet, and packed with 12g of protein to keep you full and fueled.

Ingredients

Scale
  • 1/2 cup (60g) whole wheat flour
  • 1/2 cup (40g) vanilla or unflavored whey protein powder (about 2 scoops)
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon fine sea salt
  • 1/2 cup (120ml) whole milk
  • 1 large egg (50g)
  • 2 tablespoons (30ml) pure maple syrup or honey
  • 1 tablespoon (15ml) melted unsalted butter or coconut oil, cooled slightly
  • 1/2 teaspoon vanilla extract
  • 4 ounces (113g) fully cooked breakfast sausage links (about 4 links), finely chopped into 1/4-inch pieces
  • Nonstick cooking spray or paper liners for muffin pan

Instructions

  1. Preheat your oven to 350°F (177°C). Lightly spray a 24-cup mini muffin pan with nonstick cooking spray or line with mini paper liners. This ensures easy removal and prevents sticking.
  2. In a medium mixing bowl, whisk together 1/2 cup whole wheat flour, 1/2 cup whey protein powder, 1 teaspoon baking powder, 1/4 teaspoon baking soda, and 1/4 teaspoon fine sea salt. Whisk thoroughly to combine dry ingredients evenly, which prevents clumps and ensures consistent rise.
  3. In a separate small bowl or liquid measuring cup, whisk together 1/2 cup whole milk, 1 large egg, 2 tablespoons maple syrup, 1 tablespoon melted butter, and 1/2 teaspoon vanilla extract. Whisk until the egg is fully incorporated and the mixture is smooth.
  4. Pour the wet ingredients into the dry ingredients. Stir with a rubber spatula or wooden spoon just until combined — about 10 to 15 strokes. A few small lumps are okay; overmixing will make the muffins tough and dense.
  5. Gently fold in the finely chopped cooked sausage pieces until evenly distributed throughout the batter. The sausage should be fully cooked before adding; using raw sausage will result in undercooked centers.
  6. Spoon the batter into the prepared mini muffin cups, filling each about 3/4 full. A small cookie scoop (1 tablespoon size) works perfectly for even portions and clean edges.
  7. Bake on the center rack for 10 to 12 minutes, or until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs. Rotate the pan halfway through for even browning.
  8. Remove the pan from the oven and let the muffins cool in the pan for 2 minutes. Then transfer them to a wire rack to cool completely. This brief rest prevents them from sticking and allows the structure to set.
  9. Serve warm or at room temperature. For a balanced breakfast, pair with fresh fruit or a dollop of Greek yogurt.

Notes

Store cooled muffins in an airtight container in the refrigerator for up to 5 days. To freeze, place muffins in a single layer on a baking sheet and freeze for 1 hour, then transfer to a freezer-safe bag for up to 3 months. Reheat refrigerated muffins in a 350°F (177°C) oven for 5 minutes, or in the microwave on high for 20 to 30 seconds. For frozen muffins, thaw overnight in the refrigerator or reheat directly from frozen in the microwave for 40 to 50 seconds. To boost protein further, substitute whole milk with 1/2 cup full-fat Greek yogurt thinned with 2 tablespoons water, or add an additional scoop of protein powder and increase milk by 1 tablespoon.

Nutrition

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