I grew up on lazy Saturday breakfasts where my mom turned a pancake batter and leftover breakfast sausage into little handheld morsels. These High-Protein Pancake Sausage Mini Muffins are that idea refined: salty crumbled sausage folded into a protein pancake batter, baked in a mini muffin tin until golden and portable. They’re perfect when you want a high-protein grab-and-go breakfast, kid-friendly lunchbox bites, or a savory snack for busy mornings.
Why you’ll love this dish
- Protein-packed and portable: Each mini muffin delivers a solid protein punch thanks to the Kodiak (or protein) pancake mix and sausage. That makes them great for fueling busy mornings or post-workout refueling.
- Fast to assemble: Browning sausage and whisking a batter takes under 15 minutes of active work. The oven does the rest.
- Budget- and kid-friendly: A little sausage and cheese stretch a pancake mix into a batch that feeds a crowd. Kids love the bite-sized shape.
- Make-ahead convenience: Bake a batch on Sunday and you’ve got breakfasts or snacks ready all week.
- If you like other cottage-cheese–based high-protein options, check out this banana cottage cheese pancake idea for variety: banana cottage cheese pancakes.
Step-by-step overview
Start by browning and crumbling the sausage so it’s fully cooked and quick to reheat later. Whisk the pancake mix with milk, eggs, and a touch of maple syrup to keep the muffins slightly sweet and moist. Fold in cheese and sausage, then spoon into a well-sprayed mini muffin tin and bake until set. Cool briefly, then store or serve.
What you’ll need
- 2 cups Kodiak pancake mix (or any protein pancake mix). This mix keeps the macros higher than standard flour-based mixes.
- 1 lb ground sausage, browned and crumbled (use pork, turkey, or chicken sausage).
- 2 cups milk (try Fairlife for extra protein and creaminess; dairy-free milks work but reduce protein).
- 2 eggs.
- 1/4 cup maple syrup (optional — balances the savory sausage; omit for less sugar).
- 1 cup shredded cheese (cheddar or Colby Jack recommended).
Notes and substitutions:
- For a leaner version, use turkey or chicken sausage and low-fat cheese.
- To boost moisture and protein further, stir in 1/4 cup ricotta or cottage cheese — handy if you follow cottage-cheese muffin ideas like these cottage cheese muffins.
- Gluten-free pancake mixes will work; check your mix’s hydration needs and add a tablespoon more milk if the batter seems thick.
Step-by-step instructions
- Preheat the oven to 400°F (200°C). Spray a mini muffin tin thoroughly with nonstick spray or brush with oil so the muffins release easily.
- Brown 1 lb ground sausage in a skillet over medium heat, breaking it into small pieces as it cooks. Drain excess fat and set the crumbled sausage aside to cool slightly.
- In a mixing bowl, whisk together 2 cups Kodiak pancake mix, 2 cups milk, 2 eggs, and 1/4 cup maple syrup until the batter is smooth and lump-free.
- Fold the cooled sausage and 1 cup shredded cheese into the batter until evenly distributed. Taste a tiny bit of batter (if using raw eggs, skip tasting) and adjust seasoning with a pinch of salt or pepper if needed.
- Spoon the batter into the prepared mini muffin tin, filling each cup about 3/4 full. A small cookie scoop speeds this up and keeps sizes uniform.
- Bake for about 15 minutes, or until the muffins are golden and a toothpick inserted into the center comes out clean and the tops feel firm.
- Let the muffins cool in the tin for a few minutes, then transfer to a wire rack to finish cooling for best texture. Cool completely before refrigerating to avoid condensation-sogginess.
Serving suggestions
Serving suggestions
- Breakfast plate: Serve 3–4 muffins with scrambled eggs and fresh fruit for a balanced morning meal.
- Brunch spread: Add them to a brunch board with sliced avocado, pickles, and a small bowl of maple mustard for dipping.
- On the run: Pack two muffins with a piece of fruit and Greek yogurt for an easy, protein-forward to-go meal.
- Sandwich swap: Slice a muffin in half and add a fried egg and hot sauce for a breakfast sandwich with less bread.
Storage and reheating tips
- Refrigerator: Store cooled muffins in an airtight container for up to 4 days. Place a paper towel in the container to absorb extra moisture.
- Freezer: Freeze in a single layer on a sheet tray, then transfer to a zip-top bag or freezer-safe container for up to 2 months. Thaw overnight in the fridge or reheat from frozen.
- Reheating: Microwave one muffin for 30–60 seconds (depending on power) or reheat in a 350°F oven for about 8–10 minutes. From frozen, microwave 90 seconds or bake 12–15 minutes until heated through.
- Safety note: Perishable cooked foods should not sit at room temperature more than 2 hours; refrigerate promptly.
Pro chef tips
- Don’t overfill the cups — filling 3/4 full lets muffins rise without spilling over.
- Pre-cook and finely crumble the sausage so each bite has even distribution and reheats faster.
- For even browning, rotate the pan halfway through baking if your oven has hot spots.
- If you prefer firmer muffins for sandwiches, reduce milk by 2–3 tablespoons to tighten the batter.
- Use a nonstick mini muffin tin or silicone liners to avoid sticking; lightly oil silicone to help browning.
Creative twists
- Herb & pepper jack: Add chopped chives and swap cheddar for pepper jack for a spicy herb kick.
- Maple-bacon swap: Use crumbled cooked bacon and increase maple syrup to 1/3 cup for a sweeter-savory contrast.
- Veggie boost: Fold in finely diced bell pepper and sautéed spinach for added color and nutrients.
- Plant-forward: Use a plant-based sausage and dairy-free cheese for a vegetarian-friendly version.
- High-protein cottage-cheese combo: Stir in a few tablespoons of cottage cheese for extra protein and creaminess; see more high-protein cottage cheese ideas at cottage cheese recipes (high protein).
Common questions
Q: How long does it take to make these from start to finish?
A: Active prep time is about 15 minutes (browning sausage, mixing batter). Bake time is ~15 minutes, so plan 30–35 minutes total.
Q: Can I use regular pancake mix instead of Kodiak?
A: Yes — regular pancake mix works but will lower the protein content. If using regular mix, consider adding a scoop of unflavored protein powder or a few tablespoons of cottage cheese to boost protein.
Q: Are these freezer-friendly?
A: Absolutely. Freeze cooled muffins on a tray then transfer to a sealed bag for up to 2 months. Reheat from frozen in the microwave or oven.
Q: Can I make these in a standard muffin tin?
A: Yes, but bake time will increase. For regular-size muffins, bake at 400°F for 18–22 minutes; test with a toothpick for doneness.
Q: Is it safe to pack these for kids’ lunches?
A: Yes — as long as they’re refrigerated until sent and consumed within a reasonable time. If the lunch won’t be chilled for several hours, include an ice pack. Perishable items shouldn’t sit at room temperature more than 2 hours.
Q: How can I reduce sodium?
A: Choose a low-sodium or no-salt-added pancake mix and look for low-sodium sausage, or rinse crumbled sausage in a sieve briefly after cooking (pat dry) to remove some surface salt.
Conclusion
If you want a tested recipe for high-protein, hand-held breakfast bites, this version is a great place to start — and you can find close variations and serving ideas on the web like this High Protein Sausage Pancake Muffins recipe at High Protein Sausage Pancake Muffins or the Sausage Pancake Muffins (High Protein) guide at Sausage Pancake Muffins (High Protein) – iFoodReal.com for inspiration and comparisons.
Print
High-Protein Pancake Sausage Mini Muffins
- Total Time: 30 minutes
- Yield: 24 muffins
- Diet: High Protein
Description
These mini muffins combine pancake batter with crumbled sausage for a high-protein, portable breakfast or snack option.
Ingredients
- 2 cups Kodiak pancake mix (or any protein pancake mix)
- 1 lb ground sausage, browned and crumbled
- 2 cups milk
- 2 eggs
- 1/4 cup maple syrup (optional)
- 1 cup shredded cheese (cheddar or Colby Jack recommended)
Instructions
- Preheat the oven to 400°F (200°C) and spray a mini muffin tin with nonstick spray.
- Brown the ground sausage in a skillet over medium heat, then set aside.
- In a mixing bowl, whisk together the pancake mix, milk, eggs, and maple syrup until smooth.
- Fold in the cooled sausage and shredded cheese.
- Spoon the batter into the mini muffin tin, filling each cup about 3/4 full.
- Bake for about 15 minutes, until golden and a toothpick comes out clean.
- Let cool for a few minutes, then transfer to a wire rack to cool completely.
Notes
For a leaner version, use turkey or chicken sausage and low-fat cheese. These muffins are freezer-friendly and can be reheated easily.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American