High-Protein Pancake Sausage Mini Muffins
150kcal
Ingredients
For the Muffins
- 2 cups Kodiak pancake mix (or other protein pancake mix) Adds protein and structure; less refined carbs than typical pancake mixes
- 1 lb ground sausage, browned and crumbled Provides savory flavor and hearty protein
- 2 cups milk (try Fairlife for extra protein) Hydrates the batter and adds calcium and extra protein if using ultra-filtered milk
- 2 large eggs Bind the batter and contribute protein and moisture
- ¼ cup maple syrup Sweetens lightly and balances the savory sausage
- 1 cup shredded cheese (cheddar or Colby jack) Adds melty richness and more protein
Method
Preparation
- Preheat the oven to 400°F (200°C). Spray a mini muffin tin well with nonstick spray or line with silicone mini liners.
- In a bowl, whisk the pancake mix, milk, eggs, and maple syrup until smooth and free of large lumps.
- Fold the cooked, crumbled sausage and shredded cheese gently into the batter until evenly distributed.
- Fill each mini muffin cup about ¾ full with batter. Avoid overfilling to prevent spills.
Cooking
- Bake for 15 minutes or until the tops are golden and a toothpick inserted into the center comes out mostly clean.
- Let the mini muffins cool in the tin for 2-3 minutes, then transfer to a cooling rack.
Nutrition
Serving1gCalories150kcalCarbohydrates14gProtein9gFat7gSaturated Fat3gSodium300mgFiber1gSugar2g
Notes
These mini muffins freeze well. Cool completely, place in a single layer on a baking sheet to freeze solid, then transfer to a freezer-safe bag for up to 3 months.