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High Protein Pancake Sausage Mini Muffins

High protein pancake sausage mini muffins cooling on a wire rack, golden brown with crumbled sausage visible inside
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These high protein pancake sausage mini muffins combine classic breakfast flavors in a convenient bite-sized form. Packed with over 20g of protein per serving from cottage cheese, eggs, and sausage – perfect for meal prep or on-the-go mornings.

Ingredients

Scale
  • 1 lb (450g) breakfast sausage, fully cooked and crumbled
  • 1 cup (240g) full-fat cottage cheese
  • 4 large eggs
  • 1 cup (120g) whole wheat flour
  • 1/2 cup (60g) vanilla or unflavored protein powder
  • 1 tbsp baking powder
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 cup (60ml) milk of choice
  • 2 tbsp maple syrup or honey, optional
  • Cooking spray or mini muffin liners

Instructions

  1. Preheat oven to 375 degrees F (190 degrees C). Grease a 24-cup mini muffin tin with cooking spray or line with mini muffin liners.
  2. In a large bowl, whisk together the cottage cheese, eggs, vanilla extract, milk, and maple syrup until smooth and fully combined, about 30 seconds.
  3. In a separate bowl, stir together the whole wheat flour, protein powder, baking powder, and cinnamon.
  4. Add the dry ingredients to the wet ingredients and stir until just combined. Stop as soon as no dry streaks remain. Do not overmix.
  5. Gently fold in the fully cooked, well-drained, crumbled sausage.
  6. Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full. A small cookie scoop helps keep sizes even.
  7. Bake for 12 to 15 minutes, until tops are lightly golden and a toothpick inserted in the center comes out clean. Start checking at 12 minutes.
  8. Let cool in the pan for 5 minutes before transferring to a wire rack to cool completely.

Notes

  • Replace protein powder with an extra 1/4 cup of whole wheat flour if preferred.
  • Turkey, chicken, or pork sausage all work well. Always ensure sausage is fully cooked and well-drained before adding to batter.
  • For a vegetarian version, omit sausage and fold in 1 cup of fresh berries or chocolate chips instead.
  • Do not overmix the batter. Overmixing is the most common cause of dense, tough muffins.
  • Freeze cooled muffins in a single layer first, then transfer to a freezer bag for up to 3 months.

Nutrition

Find it online: https://www.benefitiany.com/high-protein-pancake-sausage-mini-muffins/