Looking for a protein packed breakfast option that will fuel your day that adults and kids will love? These Sausage Breakfast Muffins are made with only 5 ingredients and are ready in under 30 minutes. While this Mission For Nutrition recipe is sponsored by Shuman Farms RealSweet Onions, our love of healthy breakfast options and the recipe are our own.

Healthy Sausage Breakfast Muffins

These delicious Sausage Breakfast Muffins are a great way to start your day! Protein pancake mix, onions, eggs, turkey sausage and sharp cheddar cheese come together in one simple protein-packed breakfast recipe that is sure to fuel your day. Not only are they an easy-to-make breakfast option that can be prepped the night before and popped into the oven in the morning, you can also make them the night before, toss them in the refrigerator and just warm them in the microwave or air fryer in the morning.

The savory combination of turkey sausage and sharp cheddar cheese is complemented by the sweetness of onion and protein pancake mix. These Sausage Breakfast Muffins are great for on-the-go mornings, or even as a mid-day snack that’s sure to keep you full until dinner!

Best Sausage Breakfast Muffins

Why we chose turkey sausage

Turkey sausage can be just as flavorful as regular pork sausage, especially when you cook it with RealSweet Onions. I usually get the 16 oz tube in the refrigerated section of the grocery store, but you can use pre-cooked/frozen turkey sausage links if you prefer.

Sausage Breakfast Muffins

Protein pancake mix gives your breakfast muffins an extra protein boost

Protein pancake mixes come in all sorts of flavors and can be found at most grocery stores or on Amazon, I recommend getting the plain (not flavored) for this recipe, but if you feeling a little crazy – try the cinnamon and let me know what you think – I was curious about one! They’re made with high quality ingredients like whey or plant-based proteins, whole grains, and natural sweeteners. Plus, they’re typically free from artificial colors, preservatives, and other unhealthy additives that can be found in conventional pancake mixes.

For children who are still growing and developing into young adults, eating a healthy breakfast is especially important as their bodies need more energy to keep up with their activities. Breakfast foods rich in protein can provide kids with the building blocks necessary for muscle growth.

Protein Sausage Breakfast Muffins

Health benefits of onions

Onions are an incredibly versatile vegetable that are packed with health benefits. Not only do they add flavor to your favorite dishes, but they’re also good for your body in a variety of ways. Onions are an excellent source of vitamins and minerals, as well as antioxidants that can help fight off disease.

Eating onions may also play a role in reducing inflammation in the body, improving heart health and promoting healthy skin. Onions can even reduce the risk of certain types of cancer such as colorectal cancer due to their anti-inflammatory effects. Additionally, studies have found that eating onions regularly may boost bone strength and improve digestion due to their high levels of Vitamin C and fiber.

How to make Sausage Breakfast Muffins

Sausage Breakfast Muffins Key Ingredients

  • Turkey Sausage
  • RealSweet Onion
  • Protein Pancake Mix
  • Eggs
  • Cheese

Can you add other vegetables to your sausage breakfast muffins?

Sure! Adding vegetables like bell peppers and tomatoes into your sausage and onion protein muffins would also be delicious. If you like a little heat, toss in a jalapeno.

Sausage and Onion Breakfast Muffins

Why we love these Sausage Breakfast Muffins

  • They remind us of our childhood! Did your parents make these when you were a kid too?
  • They can be made the night before.
  • They freeze great.
  • The whole family loves them!
  • Thanks to all that protein, they keep you fueled until lunch.
  • They are ready in less than 30 minutes.
Healthy Sausage and Onion Breakfast Muffins

Ok, let’s make some protein packed sausage and onion breakfast muffins shall we?

Sausage Breakfast Muffins

Healthy Sausage Breakfast Muffins

Tracy Shaw
These breakfast muffins are packed with protein to fuel your day! Ready in under 30 minutes, they are an easy breakfast idea for any day of the week.
Prep Time 3 minutes
Cook Time 23 minutes
Course 30 Minutes or Less, Breakfast, Breakfast & Brunch
Cuisine American
Servings 12
Calories 126 kcal



  • 1 RealSweet Onion diced
  • 1 lb turkey sausage we used the hot variety
  • 4 eggs
  • ½ cup shredded cheddar cheese
  • 1 cup protein pancake mix we used Kodiak


  • Preheat the oven to 350F degrees.
  • Spray a 12-cup muffin pan with non-stick cooking spray; set aside.
  • Spray large skillet with olive oil spray.
  • Add onion to a skillet and cook until translucent.
  • Add turkey sausage and cook until no longer pink. Remove from heat.
  • In a large mixing bowl, lightly beat the eggs. Add the shredded cheese, pancake mix, and sausage and onion mixture; mix well.
    making sausage breakfast muffins
  • Fill the prepared muffin cups about ¾ full with the mixture.
    making sausage breakfast muffins
  • Bake for 18-20 minutes, or until golden brown on top.


Our nutrition calculator did not have the specific protein pancake mix, so while our numbers will be slightly off, this recipe was indeed approved by one of our Registered Dietitians.


Calories: 126kcalCarbohydrates: 4gProtein: 11gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.1gCholesterol: 95mgSodium: 331mgPotassium: 158mgFiber: 0.4gSugar: 0.5gVitamin A: 182IUVitamin C: 2mgCalcium: 74mgIron: 1mg
Keyword 30 minute meals, breakfast, breakfast recipes, easy breakfast, easy recipes, healthy breakfast
Tried this recipe?Let us know how it was!

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