Go Back

Healthy Protein McGriddle Muffins - A Cozy, High-Protein Breakfast You Can Meal Prep

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 12 servings
Ingredients Method

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

Method
 

  1. Preheat and prep: Heat oven to 350°F (175°C). Lightly spray a 12-cup muffin pan or line with parchment liners.
  2. 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.
  3. Mix dry ingredients: In a large bowl, whisk flour, protein powder, baking powder, baking soda, and salt until combined.
  4. Mix wet ingredients: In another bowl, whisk egg, egg whites, Greek yogurt, milk, maple syrup, vanilla, and oil until smooth.
  5. 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.
  6. 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.
  7. Bake: Bake 15–18 minutes, or until tops spring back and a toothpick comes out mostly clean (a few moist crumbs are fine).
  8. Rest and release: Cool in the pan for 5 minutes, then transfer to a rack. This helps set the crumb and keeps them tender.
  9. Serve: Drizzle with a tiny bit of warm maple syrup or a swipe of light butter. They’re great plain, too.