Treat yourself to guilt-free breakfast bliss with our High Protein McGriddle Bites recipe. This easy breakfast is a game-changer, marrying the irresistible flavors of savory sausage, melted cheddar, and sweet maple syrup all in a convenient, protein-packed muffin form.
Today, I’m thrilled to share a mouthwatering recipe that will tantalize your taste buds and fuel your mornings: Protein McGriddle Bites. Imagine all the delicious goodness of your favorite fast-food breakfast sandwich, but with a healthy twist and a homemade touch. This is a combination of fluffy, maple-flavored pancakes combined with savory sausage and cheese—the American dream, but we’ll make it high protein.
These savory-sweet muffins are a perfect part of a weekly meal-prep rotation, just like our High Protein Breakfast Burritos are for those who want a classic wrap to stock their freezer. Get ready to embark on a flavor-filled journey that’s as easy as it is delicious!
Table of Contents
Why You’ll Love This McGriddle Bites Recipe
- Packed with Protein: With over 13g of protein per muffin, these keep you full and satisfied, making them a perfect healthy mcgriddle bites option.
- Sweet & Savory: This recipe has the perfect “McGriddle” flavor combo: maple-kissed pancake batter with savory sausage and cheese.
- Easy Meal Prep: Make a batch on Sunday for a perfect grab-and-go breakfast all week. This is the easiest mcgriddle muffin recipe you’ll find.
- Versatile: We’ll show you how to customize these protein mcgriddle bites with eggs, different pancake mixes, and more.
High Protein McGriddle Bites
- Total Time: 30 minutes
- Yield: 12 bites 1x
Description
The ultimate healthy meal prep! These High Protein McGriddle Bites have all the flavor of sausage, cheese, and maple syrup in an easy, protein-packed muffin.
Ingredients
- 1 lb ground turkey sausage (or chicken sausage)
- 2 cups protein pancake mix (like Kodiak Cakes)
- 1 ½ cups water
- ¼ cup sugar-free maple syrup
- 1 cup shredded cheddar cheese
Instructions
- Preheat & Prep: Preheat your oven to 400°F (200°C). Lightly grease a 12-cup standard muffin tin with cooking spray or butter.
- Cook Sausage: In a large skillet, cook the ground turkey sausage over medium-high heat, crumbling it as it cooks, until no pink remains. Drain any excess fat.
- Mix Batter: In a large mixing bowl, whisk together the protein pancake mix and water until smooth.
- Combine: Add the cooked sausage, shredded cheddar cheese, and sugar-free maple syrup to the pancake batter. Fold with a spatula until just combined.
- Fill & Bake: Spoon the batter evenly into the 12 muffin cups, filling them about 3/4 of the way up. Bake for 18-23 minutes, or until golden brown and a toothpick inserted in the center comes out clean.
- Cool & Serve: Let the bites cool in the tin for 5 minutes to set, then transfer to a serving plate. Serve warm, with extra maple syrup for dipping.
Notes
- Extra Protein: For an even bigger protein boost, replace the 1.5 cups of water with 1.5 cups of liquid egg whites!
- Storage: Store cooled bites in an airtight container in the fridge for 4-5 days.
- Freezing: Flash freeze the cooled bites on a baking sheet for 1 hour, then transfer to a freezer-safe bag for up to 3 months.
- Reheating: Wrap a muffin in a damp paper towel and microwave for 45-60 seconds from the fridge, or 1-2 minutes from frozen.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Snack, Meal Prep
- Cuisine: American
Nutrition
- Serving Size: 1 bite
- Calories: 199kcal
- Sugar: 1g
- Sodium: 429mg
- Fat: 14g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 13g
- Cholesterol: 42mg
Ingredients for High Protein McGriddle Bites
The magic of this recipe comes from using a protein pancake mix as the base, which saves time and packs in the protein. We are also using turkey sausage (pork-free) to keep them lean.
The Protein Pancake Base
- 2 cups protein pancake mix: This is the secret! We use a high-protein pancake mix like Kodiak Cakes. This is the key to kodiak mcgriddle muffins and avoids using regular flour.
- 1 ½ cups water: (Or, as we’ll discuss in the FAQs, you can use liquid egg whites for an even bigger protein boost!)
The Savory & Sweet Mix-Ins
- 1 lb ground turkey sausage: (or chicken sausage). Using a lean, pre-cooked, and crumbled sausage makes this recipe incredibly fast.
- 1 cup shredded cheddar cheese: For that sharp, savory flavor and extra protein.
- ¼ cup sugar-free maple syrup: This is stirred into the batter to get that classic mcgriddle muffin flavor in every single bite.
How to Make High Protein McGriddle Bites (Step-by-Step)
This mcgriddle muffin recipe comes together in just a few simple steps.
Step 1: Preheat and Prep
Preheat your oven to 400°F (200°C). Grease a 12-cup standard muffin tin very well with cooking spray or butter. These are cheesy, so they can stick!
Step 2: Cook the Sausage
If your ground turkey sausage isn’t already cooked, cook it in a skillet over medium-high heat, crumbling it as it cooks. Drain any excess fat and set it aside.
Step 3: Mix the Batter
In a large mixing bowl, whisk together the 2 cups of protein pancake mix and 1.5 cups of water until just combined. A few small lumps are okay. We love and recommend the Kodiak Cakes Buttermilk mix, but any high-protein pancake mix will work.
Step 4: Combine and Fill
Add the cooked and crumbled turkey sausage, 1 cup of shredded cheddar cheese, and ¼ cup of sugar-free maple syrup directly into the pancake batter. Gently fold with a spatula until everything is just combined. Do not overmix!
Spoon the batter evenly into the 12 prepared muffin cups. They should be filled about 3/4 of the way to the top.
Step 5: Bake to Perfection
Place the muffin tin in the preheated oven and bake for 18-23 minutes. The High Protein McGriddle Bites are done when they are golden brown, puffed up, and a toothpick inserted in the center of a muffin comes out clean.
Let the mcgriddle bites cool in the tin for 5 minutes. This is important, as it helps them set and release. Then, carefully run a knife around the edges and transfer them to a serving plate. Serve warm, with a side of extra maple syrup for dipping.
The Meal Prep Guide: How to Store, Freeze, and Reheat
These protein mcgriddle muffins are the perfect meal prep breakfast. Here’s how to store them for the week.
Storing (Fridge)
Once the mcgriddle bites are completely cool, place them in an airtight container in the refrigerator. They will stay fresh and delicious for 4-5 days.
Freezing (The Best Method)
These healthy mcgriddle bites freeze beautifully.
- Let the muffins cool completely to room temperature.
- Place them on a baking sheet in a single layer and “flash freeze” them for 1 hour, or until solid.
- Once frozen, transfer the solid protein mcgriddle muffins to a large, freezer-safe Ziploc bag. This step prevents them from sticking together. They will last in the freezer for up to 3 months.
How to Reheat
- From Fridge (Microwave): Wrap one or two muffins in a damp paper towel (this steams them and keeps them soft). Microwave for 45-60 seconds until warm.
- From Frozen (Microwave): Wrap a frozen muffin in a damp paper towel. Microwave for 1-2 minutes, flipping halfway through, until hot.
- Air Fryer (Best Method): For a slightly crispy edge, reheat refrigerated or thawed muffins in an air fryer at 350°F for 3-4 minutes.
Recipe Variations
This mcgriddle bites recipe is a perfect base for customization. Here are some of the most popular variations and answers to your key questions.
High Protein McGriddle Bites with Eggs
This is a fantastic way to add even more protein.
- Method 1 (Fold-In): Scramble 4-6 eggs separately. Let them cool, chop them into small pieces, and gently fold them into the batter along with the sausage and cheese.
- Method 2 (Layered): Fill the muffin cups 1/2 way with the pancake batter. Add a small spoonful of pre-cooked, seasoned scrambled eggs. Top with a little more batter. This creates delicious mcgriddle bites with eggs in the center.
How to Add Egg Whites to the Batter
This is our favorite pro-tip for an even bigger protein boost! To make this a high protein mcgriddle bites recipe with even more protein, simply replace the 1.5 cups of water with 1.5 cups of liquid egg whites. This can add an extra 30-35 grams of high-quality protein to the entire batch!
How to Make Mini McGriddle Bites
This recipe works perfectly in a mini muffin pan and is great for a party.
- Method: Use a 24-cup mini muffin pan, greased well. Follow the same recipe, but fill each mini cup.
- Bake Time: Bake for only 10-12 minutes at 400°F.
- These mini mcgriddle bites are perfect for a party platter, and you can find even more Christmas finger foods ideas in our full guide.
Gluten Free McGriddle Muffins
To make gluten free mcgriddle muffins, this is an easy swap. Simply use your favorite gluten-free protein pancake mix. Kodiak Cakes makes a great gluten-free version that works perfectly for this recipe.
Low Carb McGriddle Bites
To make this a low carb mcgriddle bites recipe, use a Keto-friendly pancake mix (like Birch Benders) and ensure your sausage and maple syrup are certified sugar-free.
Serving & Storing Your Healthy McGriddle Muffins
What’s the Best Part of the McGriddle Bites?
The best part is the perfect sweet-and-savory flavor in every single bite! You get the salty, savory high protein mcgriddle bites with sausage and melted cheddar cheese, all baked into a fluffy pancake batter that has been infused with sweet maple syrup. It’s truly the best of both worlds.
How to Serve Them
These healthy mcgriddle muffins are delicious on their own, but they are best served warm.
- We love to serve them with a small dipping cup of extra warm, sugar-free maple syrup.
- They make a perfect savory and sweet breakfast. But if you’re in the mood for something purely sweet, you have to try our High Protein Overnight Oats.
- These also make fantastic high protein snacks to eat after a workout, just like our grab-and-go Pumpkin Rice Krispie Treats.
Frequently Asked Questions (FAQ)
CAN I ADD SCRAMBLED EGGS TO THE PROTEIN MCGRIDDLE BITES?
Yes! This is one of our favorite variations. We recommend two methods in our “Variations” section above: you can either fold 4-6 pre-scrambled (and chopped) eggs into the batter, or you can layer them in the muffin tin to create mcgriddle bites with eggs in the center.
WHAT’S THE BEST PART OF THE MCGRIDDLE BITES?
The best part is that amazing sweet and savory flavor! You get the salty turkey sausage and sharp cheddar cheese combined with the sweet, fluffy, maple-infused pancake batter in every single bite.
CAN I USE A MINI MUFFIN PAN TO MAKE THIS EASY RECIPE?
Absolutely. This mcgriddle bites recipe works perfectly in a 24-cup mini muffin pan. Just reduce the baking time to 10-12 minutes. They make perfect mini mcgriddle bites for parties or for smaller portion control.
CAN I ADD EGG WHITES TO THIS BATTER?
Yes, this is our favorite “pro-tip” for extra protein! For an even higher-protein mcgriddle muffin, replace the 1.5 cups of water in the recipe with 1.5 cups of liquid egg whites. It’s an easy way to add a significant protein boost and adds about 35g of protein to the whole batch.
The Ultimate Grab-and-Go Protein Breakfast
These High Protein McGriddle Bites are a true game-changer for your busy mornings. With a batch of these in your freezer, you’ll never have to skip a healthy, protein-packed breakfast again. They are a delicious, satisfying, and easy way to stay on track with your health goals.
They are the perfect savory meal prep, and they pair wonderfully with a sweet make-ahead snack like our No-Bake Pumpkin Cheesecake Bars.