🔢 Nutrition (Per Muffin – makes 12)
- Calories: ~210
- Protein: 17–20g
- Carbs: 8–10g
- Fat: 12g
(Macros vary depending on sausage leanness and protein powder used.)
🛒 Ingredients
🥣 Dry Mix (High-Protein “Bisquick” Style Base)
- 1 cup high-protein pancake mix
OR homemade substitute:- ¾ cup white whole wheat flour
- ¼ cup unflavored whey protein isolate
- 1 ½ tsp baking powder
- ½ tsp salt
🥩 Protein Base
- 1 lb lean breakfast sausage (90–93% lean)
- 1 cup reduced-fat shredded cheddar cheese
🥛 Wet Ingredients
- 3 large eggs
- ½ cup plain Greek yogurt (0–2%)
- ¼ cup unsweetened milk (any type)
Optional Add-Ins
- ¼ cup diced green onions
- ¼ cup finely diced bell pepper
- Pinch black pepper or smoked paprika
👩🍳 Instructions
1️⃣ Preheat
Preheat oven to 375°F (190°C).
Grease or line a 12-cup muffin tin.
2️⃣ Cook Sausage
Brown sausage in a skillet over medium heat.
Break into crumbles and cook fully.
Drain excess grease and let cool slightly.
3️⃣ Mix Wet Ingredients
In a large bowl, whisk:
- Eggs
- Greek yogurt
- Milk
4️⃣ Combine
Stir in:
- Dry mix
- Cooked sausage
- Shredded cheddar
- Optional add-ins
Mix until just combined (don’t overmix).
5️⃣ Fill & Bake
Scoop evenly into muffin tin (about ¾ full).
Bake 18–22 minutes, until golden and set in center.
Let cool 5–10 minutes before removing.
🔥 Texture Tips (So They’re Not Dry)
- Use whey isolate (not concentrate) for better structure.
- Don’t overbake.
- If batter seems thick, add 1–2 tbsp milk.
- For extra moisture: replace 2 tbsp milk with 2 tbsp cottage cheese.
💪 Make Them Even Higher Protein (22–25g each)
- Use turkey sausage instead of pork.
- Add ¼ cup blended cottage cheese to batter.
- Mix in 2 tbsp collagen peptides.
- Replace ¼ cup flour with extra protein powder.
❄️ Meal Prep Friendly
- Store in fridge up to 5 days.
- Freeze up to 2 months.
- Reheat 20–30 seconds in microwave.
If you’d like, I can also give you:
- 🥓 A low-carb keto version
- 🧀 An extra cheesy Southern-style version
- 🌶 A spicy jalapeño cheddar version
- 🥞 Or a macro-calculated version for cutting or bulking
