By Skip the morning hustle and prep these high-protein maple sausage pancake bowls to have ready to eat in just 5 minutes. They use minimal ingredients, and you can take them on the go! Store them before microwaving or after, just whatever makes it easy for you to hit your protein goals.
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5-minute breakfasts have always come in handy for me. I grew up in a cereal household, but after starting college, I started prepping more nutrient-dense high protein breakfasts that were ready in the same amount of time as a bowl of cereal.
Through much trial and error, a few things stood out-the microwave is not always my friend. Sometimes I'm better off with my overnight high-protein chia seed pudding or overnight protein brownie batter oats. Ha! But one of my staples became this maple sausage quick breakfast bowl (heavily inspired by a McGriddle).
Jump to:
- pancake bowls are the new "it" thing
- ingredient notes & substitutions
- high protein ingredient spotlight: chicken sausage
- here's how to make maple sausage pancake bowls (with photos & video)
- expert tips
- can I make these on the stove top or in the oven?
- common questions
- how to store & meal prep it
- more fluffy breakfasts to try
- Recipe
pancake bowls are the new "it" thing
- Minimal ingredients: You just need yogurt, eggs, and pancake mix for the base of the pancakes. No butter or flour-seriously, that's it!
- No stove or oven required: If you don't want to brown the precooked sausage, that's cool - just toss it in and microwave it all together. Your large skillet, pan, and griddle live to see another day without being used!
- High in protein: With both Greek yogurt and sausage, these pancake bowls are rich in protein. And it can be even more if you use a protein pancake mix.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Sausage: I like to use chicken maple sausage links, but you can use patties too.
- Pancake mix: I use protein pancake mix for more protein, but you can use what you have on hand, like buttermilk pancake mix. This has all the leaveners and salt you need to save time!
- Yogurt and eggs: This recipe calls for 0% non-fat Greek yogurt and four eggs for added protein.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: chicken sausage
As someone who's always on the hunt for lean protein options that don't taste like cardboard, finding chicken sausage was a lifesaver. Not only does it pack about 14-17 grams of protein per serving, but it also tends to be lower in fat than pork links. The best part? It's super versatile and pre-seasoned with amazing flavors like maple, apple, spinach-feta, or spicy Italian - meaning you can toss it into practically any dish.
here's how to make maple sausage pancake bowls (with photos & video)
Be sure to scroll to the recipe card for the full recipe!
- Combine pancake batter: Stir everything together in a large bowl. Optionally, brown the sausage before adding it in.
- Separate into 4 bowls or Tupperware containers. I like to spray them with cooking spray or butter them to prevent sticking.
- Microwave: Cook each bowl in the microwave for 3-4 minutes. Start with 3 minutes and add more time, up to 4 minutes and 30 seconds. Avoid overcooking because it will make the pancakes rubbery.
- Serve: Remove the bowls carefully and top each with ¼ cup of yogurt and two tablespoons of syrup just before serving. Check out our post on how to get more protein in your pancakes for more protein topping ideas!
quick recipe video
expert tips
- For fluffier results, let the batter rest for 5 minutes before adding sausage.
- Try different flavored protein pancake mixes for variety, and experiment with various sausage flavors (apple, turkey, blueberry, etc.)!
can I make these on the stove top or in the oven?
Sure! You can bake these at 350 degrees for 10-15 minutes in a bread pan, even muffin tins. McGriddle muffins anyone?! They also can be cooked as normal pancakes over medium heat too!
common questions
This usually happens from overcooking. Start with 3 minutes in the microwave and add time in 30-second intervals if needed. Every microwave is different, so you may need to adjust cooking times. Also, letting it sit in the microwave for 30 seconds after cooking helps with the texture.
Yes! You can substitute Greek yogurt for a dairy-free yogurt alternative like Siggis for similar protein content. Just make sure to use one that's thick and creamy to maintain the right consistency.
Regular pancake mix works fine as a substitute. However, using a protein pancake mix like Kodiak Cakes will give you better protein macros.
how to store & meal prep it
If you're lucky enough to have leftovers, here are some helpful tips on storing it and reheating it.
- Fridge: Microwave the pancake bowls and store them in the fridge, covered, once cooled. You can store the batter (prior to microwaving) for up to 2 days in the fridge, but leave out the chicken sausage until you want to microwave it.
- Reheating: When you want to enjoy them, reheat for 30 seconds in the microwave and then top with the yogurt and maple syrup each morning.
more fluffy breakfasts to try
If you're looking for more protein pancake or other fluffy breakfast ideas, give these a try:
- These high-protein blueberry muffins are bakery style and packed with 10g of protein per muffin!
- Our lemon ricotta pancakes are full of fresh lemon flavor while being ultra-fluffy and high in protein!
- A boursin quiche is smooth and rich, making it a perfect complement to these pancakes.
Recipe
maple sausage pancake bowl
Ingredients
- 4 chicken maple sausage patties or 8 links (pre-cooked)
- 2 ⅔ cup protein pancake mix (like Kodiak or any regular pancake mix)
- 2 cups plain 0% non-fat Greek yogurt
- 4 eggs
For serving:
- 1 cup plain 0% non-fat Greek yogurt
- ½ cup maple syrup
Before you start!
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Instructions
- Combine pancake batter: In a large bowl, mix 2 ⅔ cup protein pancake mix, 2 cups plain 0% non-fat Greek yogurt, and 4 eggs. Divide the mixture evenly among 6 microwave-safe Tupperware containers. Alternatively, you can split the recipe into 6 microwave-safe bowls. Thaw the 4 chicken maple sausage patties or 8 links using any method you prefer (I use the microwave or air fryer).
- Add the chicken sausage: Dice the chicken sausage and mix 1 patty (or 2 links) into the batter in each container.
- Microwave: Either store these to enjoy through out the week (cooking when ready) or make one now! Cook each bowl in the microwave for 3-4 minutes. Start with 3 minutes and add more time if needed, up to 4 minutes and 30 seconds, to avoid overcooking and making the pancakes rubbery.
- Serve: Remove the bowls carefully and top each with ¼ cup of yogurt and 2 tablespoons of syrup just before serving.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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