High Protein Sausage Muffins with Bisquick

Easy Make-Ahead Breakfast | Freezer Friendly | 16g Protein Per Muffin

If you’re looking for a hearty, satisfying, and protein-packed breakfast that’s easy to meal prep, these High Protein Sausage Muffins made with Bisquick are exactly what you need.

They’re fluffy, cheesy, savory, and incredibly filling — perfect for busy mornings, post-workout meals, or even a grab-and-go snack. Unlike traditional sausage muffins that are high in fat and low in protein balance, this upgraded version uses Greek yogurt and lean sausage to boost protein while keeping the texture moist and tender.

Whether you’re running a food blog, sharing in a Facebook group, or building a high-protein recipe site, this is the kind of recipe that performs well because it checks all the boxes:

✔ High Protein
✔ Easy Ingredients
✔ Meal Prep Friendly
✔ Family Approved
✔ Freezer Safe

Let’s dive into the full recipe.

Why You’ll Love These High Protein Sausage Muffins

These muffins are:

• Ready in under 30 minutes
• Made with simple pantry ingredients
• Customizable (keto-friendly option included)
• Perfect for breakfast meal prep
• Great for weight loss or muscle gain plans

The secret ingredient? Greek yogurt. It replaces excess oil while increasing protein content and keeping the muffins soft.

Ingredients (Makes 12 Muffins)

Protein Base

1 lb lean breakfast sausage (turkey or chicken recommended)
4 large eggs
1 cup plain non-fat Greek yogurt

Dry Ingredients

1 cup Bisquick
1 cup shredded low-fat cheddar cheese
½ teaspoon black pepper
½ teaspoon garlic powder
¼ teaspoon smoked paprika (optional)
¼ teaspoon salt (adjust based on sausage salt level)

Ingredient Notes & Substitutions

Sausage

Use lean turkey sausage for lower fat and higher protein balance. Pork sausage works too but increases calories.

Greek Yogurt

Use plain, unsweetened Greek yogurt. This boosts protein without affecting flavor.

Cheese

Low-fat cheddar keeps calories moderate, but you can use:

Pepper jack for spice
Mozzarella for lower fat
Colby jack for creaminess

Bisquick Alternative

If you don’t want to use traditional Bisquick, you can substitute:

High-protein baking mix
Almond flour (for keto version)
Whole wheat baking mix

Step-by-Step Instructions

Step 1: Preheat

Preheat your oven to 375°F (190°C).
Lightly grease a 12-cup muffin tin or use silicone liners.

Step 2: Cook the Sausage

Heat a skillet over medium heat.
Cook sausage until browned and fully cooked (about 6–8 minutes).
Break into small crumbles while cooking.
Drain excess grease and let cool slightly.

Step 3: Mix Wet Ingredients

In a large mixing bowl:

Crack 4 eggs
Add Greek yogurt
Whisk until smooth and fully combined.

Step 4: Combine Dry Ingredients

Add:

Bisquick
Cheese
Seasonings

Stir gently.

Step 5: Add Sausage

Fold in the cooked sausage evenly.

The mixture will be thick — that’s normal.

Step 6: Fill Muffin Tin

Spoon mixture into muffin cups, filling about ¾ full.

Step 7: Bake

Bake for 18–22 minutes or until:

Tops are golden brown
Center is set
Toothpick comes out clean

Internal temperature should reach 165°F.

Step 8: Cool

Let rest 5 minutes before removing from pan.

Nutrition Facts (Per Muffin – Based on Lean Turkey Sausage)

Approximate values:

Calories: 205
Protein: 16g
Fat: 12g
Carbohydrates: 8g
Fiber: 0.5g
Sugar: 1g
Sodium: 390mg

Protein may increase to 18g depending on sausage and yogurt brand.

How to Make Them Even Higher in Protein

If you want to push protein above 18–20g per muffin:

• Add ½ cup cottage cheese
• Replace ¼ cup Bisquick with unflavored protein powder
• Use extra egg whites (replace 1 egg with 2 egg whites)
• Use high-protein cheddar

Keto / Low Carb Version

To make this recipe low carb:

Replace Bisquick with:

¾ cup almond flour
1 teaspoon baking powder

New macros (approx per muffin):

Calories: 210
Protein: 17g
Carbs: 3–4g

Storage Instructions

Refrigerator

Store in airtight container for up to 5 days.

Freezer

Wrap individually and freeze up to 2 months.

Reheating

Microwave 30–45 seconds from fridge
1–2 minutes from frozen

Air fryer option: 350°F for 4–5 minutes.

Meal Prep Strategy

These muffins are ideal for:

• Busy parents
• Fitness enthusiasts
• Office workers
• Students

Make a double batch on Sunday and you have breakfast ready for the week.

Pair with:

Greek yogurt
Protein smoothie
Fresh fruit
Black coffee

Flavor Variations

1. Spinach & Feta

Add chopped spinach + feta cheese.

2. Spicy Jalapeño

Add diced jalapeños + pepper jack cheese.

3. Bacon Upgrade

Replace half sausage with turkey bacon.

4. Veggie Loaded

Add diced bell peppers, onions, mushrooms.

Common Mistakes to Avoid

• Overmixing batter (makes muffins dense)
• Not draining sausage grease
• Overfilling muffin cups
• Baking too long (dries them out)