Let’s Talk About High-Protein Pancake Sausage Mini Muffins
Alright, gather round, muffin lovers (or confused breakfast seekers)—I’ve got a story for you. So, one Saturday, I made these high-protein pancake sausage mini muffins after a late-night Pinterest binge—and, well, my kids were circling the kitchen like tiny hungry sharks. Someone grabbed three before they even cooled! And honestly, who can blame them? I grew up on those little sausage links dipped in syrup (messy plates, sticky fingers, the whole shebang), but this just wraps it all up in one tidy, poppable bite. If you’ve ever tried wrestling a plate of pancakes and sausage while rushing out the door—trust me, this will change your mornings.
Why I Keep Making These Muffins (and you might too)
I make these, honestly, anytime I want to trick myself into eating a sensible breakfast (okay, or when I’m just craving pancakes but don’t want to stand at the stove forever). My family goes nuts for these, a bit like they forgot what real pancakes taste like. It’s honestly the only way I can sneak some extra protein into my picky eater without a fight. Sometimes, though, I swear I mix up the protein powder scoop and end up with muffins that could double as handweights… Be kind to yourself if they turn out hilarious looking. Also, if you ever felt personally attacked by how long cleaning the pancake griddle takes, this recipe is for you!
Gather These Ingredients (plus a little flexibility!)
- 1 cup pancake mix (I usually go for Kodiak Cakes, but use whatever’s lurking in your pantry—it works, Aunt Jemima is just fine too)
- 2 eggs (sometimes just 1 if I’m running low, honestly)
- 1/2 cup milk (dairy or any non-dairy sub; oat milk gives a nice flavor, but almond’s plenty good too)
- 1/2 cup vanilla Greek yogurt (plain is fine, just add a dash more syrup for sweetness)
- 1 scoop vanilla protein powder (whey or plant-based, doesn’t matter much—my friend once used chocolate and we all survived)
- 6 fully cooked breakfast sausage links, chopped (turkey or plant-based totally works; once I even used spicy Italian sausage but, uh, it was…interesting)
- 2 tbsp maple syrup (plus extra for drizzling—my youngest is a fiend for syrup, I have to ration it)
- Pinch salt
- Spray oil or butter, for the pan (my gran swore by a paper towel with butter on it, but I’m lazy and use the spray can)
How I Throw These Together (step by step, more or less)
- Preheat your oven to 350°F (that’s 180°C if you’re on the metric side of things). Grease up a mini muffin tin well—it’ll save your sanity during cleanup.
- Grab a big mixing bowl. Whisk together the pancake mix, protein powder, and salt (I just use a fork; my fancy whisk is always in the sink).
- Add in the eggs, milk, yogurt, and maple syrup. Stir until it’s mostly smooth—little lumps are fine. Honestly, this is where I usually sneak a taste, because science.
- Fold in those chopped-up sausage bits. Don’t overthink it. If it looks a bit weird at this stage, that’s normal.
- Spoon the batter into the muffin tin. Fill ‘em about 3/4 full—nobody wants an overflowing mess (ask me how I know).
- Bake for 12–16 minutes. They should puff up a bit and go golden on top. If you’re like me and distract easily, set a timer!
- Let them cool for a couple of minutes in the tin. Run a knife gently around the edges and pop ‘em out.
- Serve warm, ideally with extra maple syrup on the side. Or let the kids grab and go—it’s chaos either way!
Notes form the Trenches
- Greek yogurt makes these super moist, but if you’re in a pinch, sour cream actually works. It’s creamier but…a bit tangier?
- I once forgot to spray the muffin tin—let’s just say my spatula still hasn’t recovered.
- Don’t use raw sausage unless you cook it all the way first. Trust me, learned that one the queasy way.
Some Unofficial Experiments (Variations)
- I swapped in blueberries for sausage once—good, but not the classic vibe. If you wanna go sweet, add mini chocolate chips, but maybe skip the sausage?
- Tried cheddar cheese + sausage. That worked. Tried feta—eh, not my best idea.
- Once, accidentally mixed in cinnamon instead of salt, and, well… at least the kitchen smelled nice.
Is Fancy Equipment a Must?
If you don’t have a mini muffin tin, use a regular one and just bake about 5 minutes longer. Or even a small baking dish—just slice into bites after baking. I’ve done it, no shame.
How to Store ‘Em (theoretically)
Pop them in an airtight container in the fridge for up to 4 days. You can freeze them, too, but honestly, in my house, these never last more than a day before mysteriously vanishing. I think the dog might have opposable thumbs.
How We Eat Them Around Here
I love them warm with way too much maple syrup. Occasionally, we’ll do a dunking bar: honey, peanut butter, jam, or even hot sauce for the brave souls. It’s probably overkill, but breakfast should be fun.
Lessons Learned (You Can Laugh With Me)
- I once thought I could skip greasing the tin—nope, they stuck like barnacles. Spray generously.
- Don’t crank the oven to 400°F thinking it’ll bake faster. You’ll get burnt little muffin hats and sad faces.
- Actually, I find it works better if you cool them five minutes; too hot and they fall apart.
Real Questions People Have Actually Asked Me
- Can I make these gluten free?—Sure thing, just use your favorite gluten free pancake mix. My cousin does it all the time.
- Can I add veggies?—Yeah, but keep it small. A handful of diced peppers or spinach works, but too much and it turns a bit mushy.
- They’re kinda dense—help?—Did you maybe use too much protein powder? Or forgot the baking powder in your mix? Happens to the best of us. Just lighten up on the scoop next time.
- Can I prep the batter head?—Oops, head means ahead. Batter can sit overnight in the fridge, but give it a quick stir before baking.
- Can kids help?—Absolutely! Mine love to sprinkle in the sausage bits. Just get ready for a kitchen mess…which, let’s be honest, will happen anyway.
So that’s my whole muffin manifesto, really. Breakfast sorted, tastebuds happy, and, if you’re lucky, maybe some leftovers for tomorrow (but I doubt it). Let me know if you try something wacky with this recipe—curiosity killed the cat, but it makes great muffins!
Ingredients
- 1 cup pancake mix (I usually go for Kodiak Cakes, but use whatever’s lurking in your pantry—it works, Aunt Jemima is just fine too)
- 2 eggs (sometimes just 1 if I’m running low, honestly)
- 1/2 cup milk (dairy or any non-dairy sub; oat milk gives a nice flavor, but almond’s plenty good too)
- 1/2 cup vanilla Greek yogurt (plain is fine, just add a dash more syrup for sweetness)
- 1 scoop vanilla protein powder (whey or plant-based, doesn’t matter much—my friend once used chocolate and we all survived)
- 6 fully cooked breakfast sausage links, chopped (turkey or plant-based totally works; once I even used spicy Italian sausage but, uh, it was…interesting)
- 2 tbsp maple syrup (plus extra for drizzling—my youngest is a fiend for syrup, I have to ration it)
- Pinch salt
- Spray oil or butter, for the pan (my gran swore by a paper towel with butter on it, but I’m lazy and use the spray can)
Instructions
-
1Preheat your oven to 350°F (that’s 180°C if you’re on the metric side of things). Grease up a mini muffin tin well—it’ll save your sanity during cleanup.
-
2Grab a big mixing bowl. Whisk together the pancake mix, protein powder, and salt (I just use a fork; my fancy whisk is always in the sink).
-
3Add in the eggs, milk, yogurt, and maple syrup. Stir until it’s mostly smooth—little lumps are fine. Honestly, this is where I usually sneak a taste, because science.
-
4Fold in those chopped-up sausage bits. Don’t overthink it. If it looks a bit weird at this stage, that’s normal.
-
5Spoon the batter into the muffin tin. Fill ‘em about 3/4 full—nobody wants an overflowing mess (ask me how I know).
-
6Bake for 12–16 minutes. They should puff up a bit and go golden on top. If you’re like me and distract easily, set a timer!
-
7Let them cool for a couple of minutes in the tin. Run a knife gently around the edges and pop ‘em out.
-
8Serve warm, ideally with extra maple syrup on the side. Or let the kids grab and go—it’s chaos either way!
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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