Healthy Protein McGriddle Muffins – A Cozy, High-Protein Breakfast You Can Meal Prep
These Healthy Protein McGriddle Muffins bring that sweet-and-savory breakfast vibe into a simple, portable format. You get tender, protein-packed pancake muffins layered with turkey sausage and a touch of maple, all baked in a muffin pan. They’re perfect for busy mornings, gym days, or a quick snack.
The texture is soft, the flavor is balanced, and they reheat beautifully. Make a batch on Sunday and feel set for the week.
Healthy Protein McGriddle Muffins - A Cozy, High-Protein Breakfast You Can Meal Prep
Ingredients
Method
- Preheat and prep: Heat oven to 350°F (175°C). Lightly spray a 12-cup muffin pan or line with parchment liners.
- Cook the sausage: In a skillet over medium heat, cook turkey sausage until browned and cooked through.Break into small crumbles and set aside to cool slightly.
- Mix dry ingredients: In a large bowl, whisk flour, protein powder, baking powder, baking soda, and salt until combined.
- Mix wet ingredients: In another bowl, whisk egg, egg whites, Greek yogurt, milk, maple syrup, vanilla, and oil until smooth.
- Combine gently: Pour wet into dry and stir with a spatula until just combined. The batter should be thick but scoopable. If too thick, add 1–2 tablespoons more milk.
- Layer the muffins: Add about 1 tablespoon of batter to each muffin well.Sprinkle a small pinch of sausage over each, then cover with more batter until cups are about 3/4 full. Top with any remaining sausage. If using cheese, sprinkle a little on top.
- Bake: Bake 15–18 minutes, or until tops spring back and a toothpick comes out mostly clean (a few moist crumbs are fine).
- Rest and release: Cool in the pan for 5 minutes, then transfer to a rack.This helps set the crumb and keeps them tender.
- Serve: Drizzle with a tiny bit of warm maple syrup or a swipe of light butter. They’re great plain, too.
What Makes This Recipe So Good
- High protein, low hassle: Each muffin packs protein from Greek yogurt, egg whites, and lean turkey sausage without complicated steps.
- Sweet-meets-savory flavor: A hint of pure maple syrup in the batter mimics that classic McGriddle taste without the heaviness.
- Meal-prep friendly: They store well, freeze well, and reheat in seconds.
- Customizable: Swap sausage for bacon, add cheese, or keep them dairy-free with easy ingredient tweaks.
- Better-for-you ingredients: Whole grains, minimal sugar, and no deep frying—just clean, simple baking.
Ingredients
- 1 cup white whole wheat flour (or oat flour for gluten-friendly)
- 1 scoop (25–30 g) vanilla or unflavored whey protein powder
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon fine sea salt
- 1 large egg
- 3/4 cup egg whites
- 3/4 cup plain nonfat Greek yogurt
- 1/2 cup unsweetened almond milk (or dairy milk)
- 2 tablespoons pure maple syrup, plus extra for serving
- 1 teaspoon vanilla extract (optional if using vanilla protein powder)
- 1 tablespoon avocado oil or melted butter
- 8 ounces lean turkey breakfast sausage, cooked and crumbled
- Optional add-ins: 1/2 cup shredded reduced-fat cheddar, a pinch of cinnamon, or a few drops of maple extract for extra aroma
- Cooking spray or liners for your muffin pan
How to Make It
- Preheat and prep: Heat oven to 350°F (175°C). Lightly spray a 12-cup muffin pan or line with parchment liners.
- Cook the sausage: In a skillet over medium heat, cook turkey sausage until browned and cooked through.Break into small crumbles and set aside to cool slightly.
- Mix dry ingredients: In a large bowl, whisk flour, protein powder, baking powder, baking soda, and salt until combined.
- Mix wet ingredients: In another bowl, whisk egg, egg whites, Greek yogurt, milk, maple syrup, vanilla, and oil until smooth.
- Combine gently: Pour wet into dry and stir with a spatula until just combined. The batter should be thick but scoopable. If too thick, add 1–2 tablespoons more milk.
- Layer the muffins: Add about 1 tablespoon of batter to each muffin well.Sprinkle a small pinch of sausage over each, then cover with more batter until cups are about 3/4 full. Top with any remaining sausage. If using cheese, sprinkle a little on top.
- Bake: Bake 15–18 minutes, or until tops spring back and a toothpick comes out mostly clean (a few moist crumbs are fine).
- Rest and release: Cool in the pan for 5 minutes, then transfer to a rack.This helps set the crumb and keeps them tender.
- Serve: Drizzle with a tiny bit of warm maple syrup or a swipe of light butter. They’re great plain, too.
Keeping It Fresh
- Fridge: Store in an airtight container for up to 4 days. Reheat in the microwave for 15–25 seconds or in a 350°F oven for 5–7 minutes.
- Freezer: Wrap individually and freeze up to 2 months.Thaw overnight in the fridge or reheat from frozen in the microwave for 45–60 seconds.
- Moisture tip: If reheating in the microwave, place a damp paper towel over the muffin to keep it soft.
Benefits of This Recipe
- Steady energy: Protein and whole grains help stabilize hunger and support workouts or busy mornings.
- Portion control: Muffin format makes it easy to track servings and calories.
- Balanced macros: You get protein, carbs, and a modest amount of fat in each bite.
- Kid-friendly: Sweet enough to feel fun, savory enough to satisfy, and easy to pack.
- Flexible for dietary needs: Easy swaps for gluten-friendly, dairy-free, and lower-sugar preferences.
What Not to Do
- Don’t overmix the batter: Overmixing makes muffins tough. Stir just until the flour disappears.
- Don’t skip the baking soda: The yogurt adds acidity and the soda helps lift the crumb. You need both baking powder and baking soda for a light texture.
- Don’t drown them in syrup: A light drizzle goes a long way.Too much can make them soggy and bump up the sugar.
- Don’t overbake: Dry muffins are usually overbaked by a few minutes. Pull them when the tops spring back.
- Don’t add raw sausage: Always cook and crumble the sausage first to avoid greasy pockets and ensure food safety.
Recipe Variations
- Cheesy McGriddle Muffins: Fold 1/2 cup shredded cheddar into the batter and sprinkle a little on top before baking.
- Bacon Swap: Replace turkey sausage with 6–8 slices of center-cut bacon, cooked crisp and crumbled.
- Maple Boost: Add 1/4 teaspoon maple extract for extra aroma without extra sugar.
- Gluten-Friendly: Use certified gluten-free oat flour and confirm your protein powder is gluten-free.
- Dairy-Free: Use a dairy-free yogurt and a plant-based protein powder. Skip cheese or use a dairy-free alternative.
- Savory-leaning: Reduce maple syrup to 1 tablespoon and add a pinch of black pepper and paprika.
- Egg Bite Hybrid: Replace half the flour with additional egg whites (about 1/4 cup), for a lighter, eggier muffin.
FAQ
How much protein is in each muffin?
With turkey sausage and whey, each muffin typically lands around 9–12 grams of protein, depending on your protein powder and cheese choice.
If you need exact numbers, plug your specific brands into a nutrition calculator.
Can I make these without protein powder?
Yes. Replace the scoop of protein powder with 1/4 cup additional flour and reduce the milk by 1–2 tablespoons. The texture will be slightly more “pancakey” and a bit lower in protein.
Do they taste sweet or savory?
They land right in the middle—soft pancake-style crumb with a gentle maple note and savory sausage.
If you prefer sweeter, add an extra teaspoon of maple syrup. For more savory, skip the vanilla and add a pinch of pepper.
What’s the best way to reheat?
For speed, use the microwave for 15–25 seconds per muffin. For best texture, reheat in a 350°F oven or toaster oven for 5–7 minutes to restore the light crust.
Can I use plant-based sausage?
Absolutely.
Cook it according to package instructions, crumble, and use it just like turkey sausage. Choose a brand you enjoy since flavor varies widely.
Why did my muffins come out dense?
Common causes are overmixing, expired leaveners, or too much protein powder. Measure accurately, mix gently, and ensure baking powder and soda are fresh.
Can I make them mini?
Yes.
Use a mini muffin pan, fill about 3/4 full, and start checking at 9–11 minutes. Great for snacks or kid lunches.
How do I prevent sticking?
Use parchment liners or nonstick spray and let muffins rest 5 minutes before removing. If you’re skipping liners, a light run around the edges with a butter knife helps release them cleanly.
Wrapping Up
Healthy Protein McGriddle Muffins give you all the cozy breakfast flavors in a smart, portable package.
They’re quick to make, easy to customize, and perfect for meal prep. Keep a batch in the fridge or freezer, and you’ll always have a warm, satisfying breakfast ready when you are. Add a little maple, grab a coffee, and you’re set for the day.
