Name: Protein Pancake Sausage Muffins Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 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; 1/2 teaspoon vanilla extract; 1/4 teaspoon ground cinnamon; Pinch of salt; 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); Cooking spray; Maple syrup, for serving (optional); Shredded cheddar cheese, for topping (optional)

Introduction

Protein Pancake Sausage Muffins combine the best of savory sausage and fluffy protein-packed pancakes in one convenient breakfast treat. They’re perfect for busy mornings and can be enjoyed warm with a drizzle of maple syrup. This recipe balances hearty flavors with wholesome ingredients for a satisfying start to your day.

The image shows a group of small savory muffins arranged closely on a white tray. Each muffin has a golden brown crust as the base layer, topped with cooked sausage pieces that are dark brown and slightly crispy. Mixed within and slightly melting on top of the sausage are patches of yellow and white melted cheese, adding a glossy texture. The muffins have a rough, slightly uneven surface with some bubbling cheese, giving them a hearty, baked look. In the background, there are two slightly blurred red strawberries adding a pop of color. The tray is placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

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

1/2 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

Pinch of salt

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)

Cooking spray

Maple syrup, for serving (optional)

Shredded cheddar cheese, for topping (optional)

Instructions

Step 1: Prepare the sausage filling by heating a large skillet over medium heat. Crumble the breakfast sausage into the skillet and cook until browned, breaking it up with a spoon. Drain any excess grease.

Step 2: Add the chopped onion and bell pepper to the skillet. Cook until the vegetables soften, about 5-7 minutes, stirring often.

Step 3: Stir in the minced garlic, black pepper, and dried sage if using. Cook for another minute until fragrant, then remove from heat and set aside.

Step 4: Make the pancake batter by adding rolled oats, protein powder, baking powder, cinnamon, and salt into a blender.

Step 5: Add the banana, milk, and egg to the blender.

Step 6: Blend until completely smooth, scraping down the sides as needed.

Step 7: Stir in the vanilla extract by hand.

Step 8: Let the batter rest for 5-10 minutes if time allows to thicken slightly.

Step 9: Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray.

Step 10: Pour pancake batter into each muffin cup, filling about one-third full.

Step 11: Spoon a generous amount of the sausage mixture evenly over the batter in each cup.

Step 12: Cover the sausage filling with the remaining pancake batter, filling each muffin cup nearly to the top.

Step 13: If desired, sprinkle shredded cheddar cheese on top of each muffin.

Step 14: Bake for 20-25 minutes, until muffins are golden and a toothpick inserted in the center comes out clean.

Step 15: Let muffins cool in the tin for a few minutes before transferring to a wire rack to cool completely. Serve warm with maple syrup if you like.

Tips & Variations

Use turkey or chicken sausage for a leaner option without sacrificing flavor.

For extra veggies, add finely chopped spinach or mushrooms to the sausage mixture.

Swap vanilla protein powder for unflavored to reduce sweetness and let the sausage shine.

Add a pinch of smoked paprika or chili flakes to the sausage for a spicy kick.

Make these ahead and freeze for quick breakfasts on busy mornings.

Storage

Store cooked muffins in an airtight container in the refrigerator for up to 4 days. To reheat, warm in the microwave for 20-30 seconds or in a toaster oven until heated through. These muffins also freeze well—wrap individually and freeze for up to 2 months, thaw overnight in the fridge before reheating.

FAQs

Can I make these muffins gluten-free?

Yes, use certified gluten-free rolled oats and ensure your protein powder is gluten-free as well. This will keep the recipe safe for those with gluten sensitivities.

Can I prepare the batter and sausage filling ahead of time?

You can prepare the sausage filling and refrigerate it for up to 2 days. The batter is best made fresh, but you can mix the dry ingredients separately ahead of time to save a few minutes.