Sausage Pancake Muffins
Calories 277 (29% from fat)
Fat 9 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 34 mg.
Sodium 933 mg.
Carb. 27 gram
Fiber 1 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 23 gram
Ingredients
16 oz. sausage links (We used MorningStar Farms Sausage Links, 8 oz. boxes x 2)
1 1/2 cups bread flour
1/2 cup allulose sweetener powder or Splenda
1/2 cup protein powder
(We used RYSE Jet-Puffed Loaded Protein Marshmallow Flavor)
3 tsp. baking powder
1 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 large egg, lightly beaten
1 large egg white
2 cups fat-free milk
2 Tbsp. avocado oil
2 Tbsp. honey
Optional:
Sugar-free syrup (e.g., Cary’s Sugar-Free Syrup) for serving
I love sausage and pancakes, but most mornings I don’t have the time to make them. So, I modified a sausage and protein muffin recipe from Lisa Dodd in Greenville, South Carolina. These muffins are perfect for freezing and reheating in under 2 minutes, giving you a tasty, filling breakfast that's savory, satisfying, and ready whenever you are.
1. Cook the Sausage:
Heat a large skillet over medium heat. Lightly spray with olive oil and fry the sausage links, cooking from frozen. Rotate every 2-3 minutes until they’re browned, about 12 minutes in total. Once cooked, cut the sausage into small pieces (each link into 8 pieces if using MorningStar).
2. Prepare Muffin Trays:
Line two muffin trays with 12 cups each (24 total). You can also lightly spray the trays with avocado oil, but using liners ensures the muffins come out easily.
3. Mix Dry Ingredients:
In a large bowl, combine the bread flour, sweetener, protein powder, baking powder, salt, cinnamon, and nutmeg. Stir until well combined.
4. Whisk Wet Ingredients:
In another bowl, whisk together the whole egg, egg white, fat-free milk, avocado oil, and honey until smooth.
5. Combine Wet and Dry Ingredients:
Add the wet ingredients to the dry ingredients. Stir gently until just moistened. Be careful not to overmix.
6. Fill Muffin Cups:
Pour the batter into the muffin cups, filling each cup with just under 1/4 cup of batter.
7. Preheat the Oven:
Preheat your oven to 350 degrees Fahrenheit.
8. Add Sausage:
Divide the sausage pieces evenly between the muffin cups, placing about 5-6 pieces of sausage per muffin. Make sure each piece is covered by the batter.
9. Bake:
Bake at 350 degrees Fahrenheit
for 18-20 minutes, or until the muffins are golden brown around the edges and a toothpick inserted comes out clean.
10. Serve the muffins warm, with a drizzle of sugar-free syrup, if desired.
Yield: 8 Servings (3 muffins per serving.)
Freeze the muffins for easy re-heating later.
Microwave on high for approximately 60-90 seconds, until hot.
