Description
These Protein Pancake Sausage Muffins combine the hearty flavors of savory breakfast sausage with the nutritious goodness of protein-packed pancakes, baked into convenient muffin form for a perfect grab-and-go morning meal. Featuring a blend of oats, banana, and protein powder, along with sautéed sausage and vegetables, these muffins deliver a balanced mix of protein, fiber, and flavor.
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)
Extras
- 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 with the sausage. Cook until the vegetables are softened and tender, about 5-7 minutes, stirring frequently to avoid burning.
- Add Seasonings: Stir in the minced garlic, black pepper, and optional dried sage. Continue cooking for another minute until fragrant, then remove from heat and set aside to cool slightly.
- Make the Protein Pancake Batter – Dry Ingredients: In a blender, combine rolled oats, vanilla protein powder, baking powder, cinnamon, and salt, blending briefly to mix.
- Add Wet Ingredients to Batter: Add the banana, milk, and egg to the blender with dry ingredients.
- Blend Batter: Blend all ingredients until the mixture is completely smooth, stopping to scrape down the sides if necessary for an even consistency.
- Stir in Vanilla: Remove the batter from the blender and stir in the vanilla extract gently by hand.
- Rest Batter: Let the batter rest for 5-10 minutes to allow the oats and baking powder to hydrate, which can improve texture and rise.
- Preheat Oven and Prepare Muffin Tin: Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin thoroughly with cooking spray to prevent sticking.
- Fill Muffin Cups – First Layer: Pour a small amount of pancake batter into each muffin cup, filling to about one-third full to form the base layer.
- Add Sausage Mixture: Spoon a generous amount of the cooked sausage, onion, and pepper mixture on top of the batter layer in each muffin cup.
- Add Remaining Batter: Pour the remaining pancake batter over the sausage mixture in each muffin cup, filling nearly to the top to encase the filling properly.
- Add Cheese Topping (Optional): If desired, sprinkle shredded cheddar cheese over the top of each muffin for added flavor and meltiness.
- Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean, indicating they are cooked through.
- Cool and Serve: Let the muffins cool in the tin for a few minutes to set, then transfer to a wire rack to cool completely or serve warm. Optionally serve with maple syrup for a touch of sweetness.
Notes
- Using turkey or chicken sausage can reduce the fat content if preferred.
- Allowing the batter to rest enhances muffin texture by letting oats absorb moisture.
- Cheddar cheese topping adds extra flavor but can be omitted for a dairy-free version.
- These muffins are freezer-friendly and can be reheated for a quick breakfast.
- Maple syrup is optional if you prefer a savory muffin without added sweetness.
