These high-protein McGriddle Bites are a fast, tray-bake way to get a savory-sweet breakfast that fuels a busy morning. I first made them on a hectic weekday when I needed something portable, filling, and satisfying — and they’ve stuck around as a go-to meal-prep option ever since. Think pancake batter fortified with protein, pockets of savory breakfast sausage, and a hint of maple sweetness — all baked into tidy, hand-sized bites.
If you enjoy power breakfasts that travel well, you might also like these high-protein cottage cheese recipes for more ideas.
Why you’ll love this dish
- High protein without extra prep: one batch makes multiple servings for the week.
- Kid- and commuter-friendly: they’re easy to eat on the go and hold up well in lunchboxes.
- Balanced sweet-savory flavor: sugar-free maple syrup adds sweetness without excess sugar.
- Flexible and forgiving: the batter tolerates a few substitutions, and the muffin tin keeps portions consistent.
“Perfect for mornings when you want a real breakfast that’s fast to reheat.” — a quick review from my own meal-prep notes.
How this recipe comes together
Start by preparing the sausage so it’s fully cooked and cool. Then you’ll mix it into a protein-enriched pancake batter along with shredded cheddar and a little sugar-free maple syrup for sweetness. Spoon the mix into a greased muffin tin and bake until the bites are set and lightly golden. The process is mostly mixing and baking — no flipping or fiddly timing — which makes it ideal when you need predictability.
What you’ll need
- 1 lb Breakfast sausage, cooked and cooled
- 1/4 cup Maple syrup, sugar-free
- 2 cups Protein pancake mix
- 1 cup Cheddar cheese, shredded
- 1 1/2 cups Water
Substitution notes: use turkey, chicken, or a plant-based breakfast sausage if you want a leaner or vegetarian option. Greek yogurt can replace a portion of the water for a tangier, denser bite (reduce water by about 1/4 cup if using yogurt).
Step-by-step instructions
- Preheat the oven to 350°F (175°C). Grease a muffin tin well so the bites release cleanly.
- In a large mixing bowl, add the cooked and cooled breakfast sausage. Crumble or chop into small pieces.
- Pour in the sugar-free maple syrup, protein pancake mix, shredded cheddar, and water.
- Stir until the mixture is evenly combined and the dry mix is fully hydrated. The batter should be scoopable but not runny. Add a splash more water if it seems too thick.
- Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full to allow room for rising.
- Bake for 20–25 minutes, or until the tops are set and lightly golden and a toothpick inserted near the center comes out mostly clean.
- Let the bites cool for a few minutes in the tin, then run a small knife around each cup and transfer to a rack. Allow to cool slightly before serving or packing.
- Enjoy warm, or refrigerate for meal prep.
Best ways to enjoy it
Serve warm with an extra drizzle of sugar-free maple syrup or a smear of softened cream cheese. Pair a couple of bites with fresh fruit and a simple greens salad for a balanced brunch. If you want a heartier plate, add scrambled eggs or a side of roasted sweet potatoes. For on-the-go mornings, pop a few bites and a small container of Greek yogurt into a lunchbox for a high-protein combo — you can find complementary ideas in this high protein cottage cheese breakfast collection.
How to store & freeze
- Refrigerator: Cool completely, then store in an airtight container for up to 4 days.
- Freezer: Flash-freeze on a tray until firm, then transfer to a freezer bag for up to 3 months. Separate layers with parchment so they don’t stick.
- Reheating: Microwave from refrigerated for 30–60 seconds. From frozen, microwave 90–120 seconds, flipping midway, or reheat in a 350°F (175°C) oven for 10–12 minutes until warmed through.
Food safety tip: always cool bites to room temperature before refrigerating to avoid raising the fridge temperature and to reduce condensation inside the container.
Helpful cooking tips
- Cook the sausage fully before mixing. Cold sausage speeds up the mixing and prevents grease from thinning the batter.
- Grate your own cheddar from a block — pre-shredded cheese often contains anti-caking agents that can affect melt and texture.
- If your protein pancake mix is very absorbent, add the water gradually. You want a spoonable batter, not a dry crumble.
- Spray the muffin tin thoroughly or use silicone cups for easy release. Letting bites rest in the tin for a few minutes before unmolding reduces breakage.
Recipe variations
- Add-ins: chopped chives, diced bell pepper, or a tablespoon of sun-dried tomato for extra flavor.
- Cheese swaps: pepper jack for heat, or a smoked cheddar for deeper savory notes.
- Make them gluten-free by choosing a certified gluten-free protein pancake mix.
- Vegetarian option: substitute crumbled plant-based sausage and use a non-dairy cheddar alternative.
Common questions
Q: How long does prep and cook time take?
A: Plan for about 10 minutes of active prep (if the sausage is already cooked) and 20–25 minutes of baking. Total time roughly 30–40 minutes.
Q: Can I make these ahead for the week?
A: Yes. They refrigerate for up to 4 days and freeze well for up to 3 months, making them ideal for meal prep.
Q: My batter seemed dry — what went wrong?
A: Protein pancake mixes vary in absorbency. Add the water in small increments until the batter is spoonable. You can also fold in a bit of plain yogurt to hydrate the mix and add creaminess.
Q: Are these suitable for kids?
A: Generally yes — the bites are portable and portion-controlled. Use milder cheese and finely chop any add-ins to suit young eaters.
Q: Can I reduce the sodium or fat?
A: Choose a lower-sodium or reduced-fat breakfast sausage and a reduced-fat cheddar. You can also use part-skim dairy or reduce the cheese slightly.
Q: Do I need to pre-cook the sausage?
A: Yes — ensure it’s fully cooked and cooled before adding to the batter. That guarantees food safety and avoids an overly greasy batter.
Conclusion
If you want the original recipe source and a quick reference for quantities and pictures, check out this High Protein Mcgriddle Bites Recipe (Easy Breakfast) for a straightforward guide.
Print
High-Protein McGriddle Bites
- Total Time: 35 minutes
- Yield: 12 servings
- Diet: High Protein
Description
Fast, savory-sweet breakfast bites packed with protein, perfect for meal prep and on-the-go mornings.
Ingredients
- 1 lb Breakfast sausage, cooked and cooled
- 1/4 cup Maple syrup, sugar-free
- 2 cups Protein pancake mix
- 1 cup Cheddar cheese, shredded
- 1 1/2 cups Water
Instructions
- Preheat the oven to 350°F (175°C). Grease a muffin tin well.
- Crumble or chop the cooked and cooled sausage into small pieces and place in a large mixing bowl.
- Add the sugar-free maple syrup, protein pancake mix, shredded cheddar, and water.
- Stir until the mixture is evenly combined and the dry mix is fully hydrated.
- Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full.
- Bake for 20–25 minutes, until the tops are set and lightly golden.
- Let the bites cool for a few minutes, then transfer them to a rack.
- Enjoy warm, or refrigerate for meal prep.
Notes
Best served warm with a drizzle of sugar-free maple syrup or cream cheese. Great for meal prep and can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American