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High-Protein Cheesy Egg Muffins for Busy Mornings

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These savory mini muffins offer a delightful combination of breakfast flavors in a convenient bite-sized form. A tender, fluffy pancake base is studded with browned, seasoned non-pork sausage and topped with a layer of melted, golden cheese. Baked to perfection, they present a satisfying texture contrast between the soft interior and the slightly crisp edges, delivering a balanced savory profile ideal for a quick breakfast or snack.

Ingredients

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  • 1 cup high-protein pancake mix
  • 1/2 cup milk (dairy or non-dairy)
  • 2 large eggs, lightly beaten
  • 1 tablespoon maple syrup (optional, for a hint of sweetness)
  • 1 teaspoon olive oil
  • 8 ounces lean ground chicken or turkey sausage, crumbled
  • 1/2 cup shredded cheddar cheese
  • 1/4 teaspoon black pepper
  • Pinch of salt (if sausage is unsalted)

Instructions

  1. Preheat your oven to 375°F (190°C). Lightly grease a 24-cup mini muffin tin or line with paper liners.
  2. Heat olive oil in a skillet over medium heat. Add the ground chicken or turkey sausage and cook, breaking it apart with a spoon, until fully browned and cooked through. Drain any excess fat and set aside.
  3. In a large bowl, whisk together the high-protein pancake mix, milk, eggs, maple syrup (if using), salt, and pepper until just combined. Do not overmix; a few lumps are fine.
  4. Gently fold in the cooked sausage and half of the shredded cheddar cheese into the pancake batter.
  5. Spoon the batter evenly into the prepared mini muffin cups, filling each about two-thirds full.
  6. Sprinkle the remaining shredded cheddar cheese over the top of each muffin.
  7. Bake for 12-15 minutes, or until the muffins are golden brown, set in the center, and a toothpick inserted comes out clean.
  8. Remove from the oven and let cool in the muffin tin for a few minutes before transferring to a wire rack to cool completely.

Notes

For meal prep, these muffins can be stored in an airtight container in the refrigerator for up to 3-4 days.

They can be frozen for up to 2 months. Thaw overnight in the refrigerator and reheat in the microwave or oven.

Customize with finely diced vegetables like bell peppers or spinach for added nutrients and flavor.

Ensure to use lean ground chicken or turkey sausage to adhere to the “no pork” rule.

Nutrition

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