Description
These Protein Pancake Sausage Muffins are a savory and sweet breakfast treat combining fluffy protein-packed pancake batter with a flavorful sausage and vegetable filling, baked to golden perfection. Perfect for meal prep or a hearty morning meal, they are easy to make and customizable with your choice of protein powder and sausage.
Ingredients
Scale
Dry Ingredients
- 1 cup rolled oats
- 1 scoop vanilla protein powder (whey or plant-based)
- 1 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- Pinch of salt
Wet Ingredients
- 1 ripe banana
- 1 cup milk (dairy or non-dairy)
- 1 large egg
- 1/2 teaspoon vanilla extract
Sausage Filling
- 1 pound breakfast sausage (pork, turkey, or chicken)
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1 clove garlic, minced
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried sage (optional)
Other
- Cooking spray
- Maple syrup, for serving (optional)
- Shredded cheddar cheese, for topping (optional)
Instructions
- Prepare the Sausage Filling: In a large skillet over medium heat, crumble the breakfast sausage and cook until browned, breaking it up with a spoon. Drain off any excess grease.
- Cook Vegetables: Add the chopped onion and bell pepper to the skillet. Cook until the vegetables are softened, about 5-7 minutes, stirring frequently.
- Add Seasonings: Add the minced garlic, black pepper, and dried sage (if using) to the skillet. Cook for another minute until fragrant. Remove from heat and set aside.
- Make the Protein Pancake Batter – Dry Ingredients: In a blender, combine the rolled oats, protein powder, baking powder, cinnamon, and salt.
- Add Wet Ingredients: Add the banana, milk, and egg to the blender.
- Blend Batter: Blend all ingredients until completely smooth, scraping down the sides as needed.
- Stir in Vanilla: Stir in the vanilla extract into the batter.
- Rest Batter (Optional): Let the batter rest for 5-10 minutes to thicken slightly.
- Preheat Oven: Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray.
- Pour Batter Base: Pour a small amount of pancake batter into each muffin cup, filling them about one-third full.
- Add Sausage Filling: Spoon a generous amount of the sausage mixture into each muffin cup on top of the pancake batter.
- Add Remaining Batter: Pour the remaining pancake batter over the sausage filling, filling each muffin cup almost to the top.
- Add Cheese (Optional): If desired, sprinkle shredded cheddar cheese over the top of each muffin.
- Bake Muffins: Bake in the preheated oven for 20-25 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out clean.
- Cool and Serve: Let the muffins cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely. Serve warm with maple syrup, if desired.
Notes
- Use your preferred protein powder type, either whey or plant-based, according to dietary needs.
- The sausage can be pork, turkey, or chicken depending on preference or dietary restriction.
- The batter resting step is optional but helps improve texture.
- Maple syrup and cheddar cheese toppings are optional and can be omitted for lower sugar or dairy-free options.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.
