Makes ~24 balls
🧾 Ingredients
- 1 lb lean breakfast sausage (chicken or turkey = higher protein, less fat)
- 4 oz light cream cheese, softened
- 1 cup shredded sharp cheddar cheese
- 1 cup oat flour
(or almond flour for lower carb) - 1 large egg
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp black pepper
- ½ tsp paprika (optional)
🔪 Instructions
- Preheat oven to 375°F (190°C)
Line a baking sheet with parchment paper. - Mix
- In a large bowl, combine all ingredients.
- Mix well (hands work best) until fully incorporated.
- Shape
- Roll into 1-inch balls and place on baking sheet.
- Bake
- Bake 20–25 minutes, until browned and cooked through.
- Cool & serve
- Let rest 5 minutes — they firm up and get extra juicy.
💪 Protein Macros (approx. per ball)
Using lean turkey sausage:
- Protein: ~7–9 g
- Calories: ~90–110
- Low carb option: use almond flour
🔥 Tips for Extra Protein
- Use fat-free cream cheese
- Add ¼ cup unflavored whey protein isolate (keeps texture great)
- Swap cheddar for high-protein cheese
🧀 Flavor Variations
- Jalapeño Cheddar – add diced jalapeños
- Everything Bagel – add seasoning mix
- Spicy – add red pepper flakes or hot sausage
🧊 Meal Prep Friendly
- Freeze raw or cooked
- Reheat in air fryer or oven
If you want, I can give you:
- Air fryer version
- Keto version
- No flour version
- Breakfast meal-prep macros
