Description
These Protein Pancake Sausage Muffins combine hearty breakfast sausage with a protein-packed pancake batter, baked to golden perfection in a muffin tin. Perfect for a grab-and-go breakfast or meal prep, these muffins offer a balanced mix of protein, fiber, and flavor with savory sausage and subtle sweetness from banana and cinnamon.
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 to reduce fat content.
- Cook Vegetables: Add the chopped onion and bell pepper to the skillet and cook until softened, about 5-7 minutes, stirring frequently to prevent sticking.
- Add Seasonings: Stir in the minced garlic, black pepper, and dried sage if using. Cook for an additional minute until fragrant, then remove from heat and set aside.
- Make the Protein Pancake Batter – Dry Ingredients: In a blender, combine rolled oats, protein powder, baking powder, cinnamon, and salt for a well-mixed base.
- Add Wet Ingredients to Batter: Add the ripe banana, milk, and egg to the blender with dry ingredients for moisture and binding.
- Blend Batter: Blend until the batter is completely smooth, scraping down the sides of the blender as needed for an even consistency.
- Mix in Vanilla Extract: Stir in the vanilla extract to add a pleasant sweet aroma and enhance flavor.
- Rest Batter (Optional): Let the batter rest for 5-10 minutes to allow the oats and baking powder to hydrate and activate.
- Preheat and Prepare Muffin Tin: Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray to prevent sticking.
- Layer Batter: Pour a small amount of pancake batter into each muffin cup, filling about one-third full to create a base layer.
- Add Sausage Filling: Spoon a generous amount of the cooked sausage mixture on top of the pancake batter in each muffin cup.
- Top with Remaining Batter: Pour the remaining pancake batter over the sausage filling, filling each muffin cup almost to the top.
- Add Cheese (Optional): Sprinkle shredded cheddar cheese over the top of each muffin for extra flavor and a cheesy crust.
- Bake the Muffins: Bake in the preheated oven for 20-25 minutes, or until the muffins turn golden brown and a toothpick inserted into the center comes out clean.
- Cool and Serve: Allow muffins to cool in the tin for a few minutes before transferring to a wire rack to cool completely. Serve warm with maple syrup if desired for a touch of sweetness.
Notes
- Sausage options include pork, turkey, or chicken to suit dietary preferences.
- Maple syrup is optional if you prefer a sweeter finish; cheese topping adds savory richness.
- Letting the batter rest enhances texture by allowing oats to soften and baking powder to activate.
- Use a non-stick cooking spray to ensure easy removal of muffins from the tin.
- These muffins can be refrigerated for up to 4 days and reheated for a quick breakfast.
