High-Protein Pancake Sausage Mini Muffins

Breakfast can be tricky we all want something fast, delicious, and filling, but it’s easy to fall into the routine of grabbing a sugar-heavy option that doesn’t keep us full for long. That’s why I absolutely love these High-Protein Pancake Sausage Mini Muffins. They pack the cozy flavors of pancakes, savory sausage, gooey cheese, and a hint of maple syrup all in a bite-sized, protein-rich muffin that’s perfect for busy mornings.

Imagine your favorite breakfast platter fluffy pancakes, savory sausage, melted cheese, and a drizzle of maple syrup but in a single, handheld muffin. They’re meal-prep friendly, freezer-friendly, and family-approved. Whether you’re fueling up before work, sending the kids off to school, or prepping snacks for the week, these mini muffins are about to become a breakfast staple in your home.

Perfect for grab-and-go mornings, meal prep, school lunches, or post-workout snacks, these muffins strike the balance between comfort and nutrition.

Why You’ll Love This Recipe

• Protein-Packed: With pancake mix, sausage, cheese, and high-protein milk, each muffin delivers a satisfying boost.
• Meal-Prep Friendly: Make a batch ahead of time and store in the fridge or freezer for quick breakfasts all week.
• Sweet & Savory Balance: A touch of maple syrup complements the salty sausage and melty cheese perfectly.
• Kid-Approved: Bite-sized muffins are fun to eat, and picky eaters love them.
• Customizable: Swap sausage for bacon, turkey, or even vegetarian sausage crumbles.

Ingredients Breakdown

This recipe makes about 24 mini muffins (depending on pan size).

Main Ingredients

• 2 cups Kodiak pancake mix (or other protein pancake mix) – The base of the batter, adding structure and extra protein.
• 1 lb ground sausage, browned and crumbled – Adds savory flavor and heartiness.
• 2 cups milk (try Fairlife for extra protein) – Keeps the muffins moist and boosts protein content.
• 2 large eggs – Helps bind the batter and adds richness.
• ¼ cup maple syrup – Adds just the right hint of sweetness to balance the savory flavors.
• 1 cup shredded cheese (cheddar or Colby jack) – Melts into the muffins for extra flavor and protein.

Optional Add-Ins

• Chopped green onions for freshness
• A pinch of red pepper flakes for spice
• Extra maple drizzle for serving

Tools & Equipment Needed

• Mini muffin tin (24-cup recommended)
• Non-stick cooking spray or silicone liners
• Large mixing bowl
• Whisk
• Spatula or wooden spoon
• Measuring cups and spoons
• Skillet (for browning sausage)
• Wire rack (for cooling muffins)

Step-by-Step Instructions

1. Preheat Oven

Preheat oven to 350°F (175°C). Grease a mini muffin tin with cooking spray or line with silicone cups.

2. Brown the Sausage

In a skillet over medium heat, cook sausage until browned and crumbled. Drain excess grease and set aside to cool slightly.

3. Mix Wet Ingredients

In a large mixing bowl, whisk together:

• 2 cups milk
• 2 eggs
• ¼ cup maple syrup

4. Add Dry Ingredients

Stir in 2 cups Kodiak pancake mix until just combined. Batter should be slightly thick but pourable.

5. Fold in Flavor Boosters

Gently fold in:

• Cooked sausage crumbles
• 1 cup shredded cheese

6. Fill Muffin Tins

Spoon batter into mini muffin cups, filling each about ¾ full.

7. Bake

Bake for 15–18 minutes, or until muffins are golden brown and a toothpick inserted in the center comes out clean.

8. Cool & Serve

Let muffins cool in the pan for 5 minutes, then transfer to a wire rack. Serve warm, or let cool completely for storage.

Tips & Variations

• Make it Spicy: Add jalapeños or use spicy breakfast sausage.
• Lower Fat Option: Swap pork sausage for turkey or chicken sausage.
• Vegetarian Twist: Use plant-based sausage crumbles.
• Cheese Swaps: Try mozzarella for a milder flavor or pepper jack for extra heat.
• Make Ahead: Freeze a batch for easy meal prep.

Flavor Profile & Pairings

These muffins are the perfect balance of sweet, savory, cheesy, and hearty. The sausage brings saltiness, the pancake mix keeps it fluffy, and the maple adds a subtle sweetness.

Pair With:

• Drinks: Coffee, iced latte, protein shake, or orange juice.
• Sides: Fresh fruit, Greek yogurt, or scrambled eggs.
• Condiments: Extra maple syrup, hot sauce, or even a dollop of Greek yogurt for dipping.

Nutritional Overview (Estimated per muffin)

• Calories: ~110
• Protein: 8g
• Carbohydrates: 9g
• Fat: 5g
• Fiber: 1g

Dietary Notes: High-protein, freezer-friendly, easily adaptable for lower fat or vegetarian diets.

Make-Ahead & Meal Prep Tips

• Refrigerate: Store in airtight container up to 4 days.
• Freeze: Freeze cooled muffins in a resealable bag for up to 2 months.
• Reheat: Microwave for 20–30 seconds or warm in a toaster oven for crisp edges.

FAQs

Q1: Can I use regular pancake mix instead of protein mix?
Yes! They’ll still be delicious but with less protein.

Q2: Can I make full-size muffins instead of minis?
Absolutely—just increase bake time to 22–25 minutes.

Q3: Can I add veggies to the mix?
Yes—diced bell peppers, spinach, or zucchini work great. Just sauté and drain before adding.

Q4: Can I make them dairy-free?
Yes—use almond or oat milk and a dairy-free cheese alternative.

Cooking Timeline (At a Glance)

Step	Time
Prep & brown sausage	10 min
Mix batter	5 min
Fill muffin tins	5 min
Bake	15–18 min
Cool & serve	5 min
Total	~30–35 min

Serving Suggestions

• Breakfast Platter: Pair with scrambled eggs and fruit.
• Lunchbox Snack: Pack 2–3 muffins with apple slices and string cheese.
• Post-Workout Fuel: Enjoy with a protein shake.
• Party Appetizers: Serve warm with toothpicks and a maple syrup dip.

Recipe Variations

1. Maple Bacon Mini Muffins – Swap sausage for bacon crumbles.
2. Southwest Style Muffins – Add jalapeños, pepper jack cheese, and salsa for dipping.
3. Veggie-Packed Muffins – Mix in sautéed spinach, onions, and peppers for extra nutrients.

Ingredient Spotlight: Kodiak Pancake Mix

Kodiak Cakes has become a staple in high-protein baking, and for good reason. It’s made with whole grains, protein-rich ingredients, and has a hearty flavor that pairs perfectly with savory recipes. If you can’t find Kodiak, any protein pancake mix works well—or you can make your own with flour, whey protein powder, and baking powder.

Storage Tip: Keep pancake mix sealed in a cool, dry pantry to maintain freshness.

Pro Cooking Tips

• Don’t overmix the batter this keeps muffins light and fluffy.
• Let sausage cool slightly before adding so it doesn’t scramble the eggs.
• For extra cheesiness, sprinkle a little shredded cheese on top of each muffin before baking.
• Use silicone mini muffin pans for easy release and cleanup.

Storage & Freezing Guide

• Fridge: Store up to 4 days in an airtight container.
• Freezer: Place cooled muffins in a freezer bag with parchment between layers.
• Reheat: Warm in microwave or toaster oven until heated through.

Nutrition Estimate Table (Per Mini Muffin)

Nutrient	Amount
Calories	~110
Protein	8g
Carbohydrates	9g
Fat	5g
Fiber	1g

Dietary Notes: High-protein, meal-prep friendly, adaptable to low-fat or vegetarian diets.

Conclusion

These High-Protein Pancake Sausage Mini Muffins are everything you want in a breakfast: quick, satisfying, and packed with flavor. With the perfect mix of savory sausage, fluffy pancake batter, gooey cheese, and a touch of maple, they’re a complete meal in every bite.

Whether you’re meal-prepping for the week, whipping up a family-friendly breakfast, or looking for a protein-packed snack, these muffins deliver every time. Make a batch today you’ll wonder how you ever lived without them!

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