Description
These Protein Pancake Sausage Muffins are a delicious and hearty breakfast option, combining fluffy protein-packed pancake batter with savory sausage and vegetable filling. Baked to golden perfection and optionally topped with cheddar cheese and maple syrup, these muffins offer a convenient, flavorful, and satisfying morning meal perfect for meal prep or family breakfasts.
Ingredients
Scale
Pancake Batter
- 1 cup rolled oats
- 1 scoop vanilla protein powder (whey or plant-based)
- 1 ripe banana
- 1 cup milk (dairy or non-dairy)
- 1 large egg
- 1 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- Pinch of salt
- 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 chopped onion and bell pepper to the skillet with the sausage. Cook for 5-7 minutes, stirring frequently, until the vegetables soften.
- Add Seasonings: Stir in minced garlic, black pepper, and dried sage if using. Cook for another minute until fragrant. Remove from heat and set aside.
- Make the Pancake Batter – Dry Ingredients: In a blender, combine rolled oats, protein powder, baking powder, cinnamon, and salt.
- Add Wet Ingredients to Blender: Add banana, milk, and egg to the blender.
- Blend Batter: Blend all ingredients until completely smooth, scraping down the sides if necessary.
- Add Vanilla Extract: Stir in the vanilla extract manually after blending.
- Rest the Batter: Allow the batter to rest for 5-10 minutes to thicken and improve texture (optional).
- Preheat Oven and Prepare Muffin Tin: Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray.
- Fill Muffin Cups – First Layer: Pour a small amount of pancake batter into each muffin cup, filling about one-third full.
- Add Sausage Mixture: Spoon a generous amount of cooked sausage and vegetable mixture on top of the batter in each muffin cup.
- Add Remaining Batter: Pour the remaining pancake batter over the sausage filling, filling each muffin cup nearly to the top.
- Add Cheese Topping: If desired, sprinkle shredded cheddar cheese over the tops of each muffin.
- Bake: Bake in the preheated oven for 20-25 minutes, until muffins are golden and a toothpick inserted comes out clean.
- Cool and Serve: Let muffins cool in the tin for a few minutes, then transfer to a wire rack to cool completely. Serve warm with optional maple syrup.
Notes
- Use any type of protein powder, whey or plant-based, depending on preference.
- Resting the batter improves the texture but is optional.
- Substitute sausage type according to dietary needs (pork, turkey, chicken).
- For a dairy-free option, choose non-dairy milk and omit cheese.
- Maple syrup is optional but adds a sweet contrast to the savory muffins.
- These muffins can be stored in the fridge for up to 4 days or frozen for longer storage.
