Maple Sausage Pancake Muffins

When it comes to making and cooking breakfast on a ketogenic diet, we often think of many different recipes including bacon and eggs, egg frittata, ketoproof coffee, or just straight up fasting. We need a bit more variety, and while I have tried to give some, we still need more! Now, I know the pictures aren’t amazing, but the pictures just don’t do them justice. These little keto muffins are packed full of deliciousness – sausage, maple syrup, and a sweet pancake-ish fluffy muffin to encase all of the flavor.

These pancake muffins are an awesome way to pre-cook your breakfast in the morning. If you’re the type of person that rushes out the door and likes to bring breakfast with you to work – then give these a try! I nice changeup from the usual, and you can easily eat them cold (by the way, they’re still amazing cold). If you’re a bulk cooker, feel free to freeze them too – they work well in the freezer. Just make sure you wrap them up in plastic wrap and then into a plastic container.

The best way of eating them, though, is the keep them warm and drizzle a little bit of extra maple syrup on top. Or, if you’re organized, you can bring little dipping cups of maple syrup and dip the muffins into the maple syrup. I can see the kids loving this one! Speaking of kids…this will be a great way to get them to help out in the kitchen.

Studies show that kids that help make food end up enjoying the food more – plus they can add their own little special twists to the recipe. Or, you know, you can add all the special twists and make them however you want. Add cheese and it’ll be like a McGriddle – keto style. Add chives and onion and it’ll be like an Irish breakfast. Totally up to you!

If you end up giving them a try (which I encourage you to), let us all know what you think in the comments below!

Yields 12 Maple Sausage Pancake Muffins

The Preparation

• 6 ounces breakfast sausage
• 4 large egg
• 4 tablespoons unsweetened carton coconut milk
• 4 tablespoons low-carb maple syrup
• 1 teaspoon vanilla extract
• 20 drops liquid stevia
• 1 1/2 cups almond flour
• 1 teaspoon baking powder
• 1/4 cup erythritol
• 2 tablespoons psyllium husk powder
• 1/4 teaspoon salt

The Execution

1. If you happen to have some Jimmy Dean sausage, you can just cut the log in half and go ahead and start. If not, measure out 6 oz. Sausage and break it up into small pieces.

2. Turn a pan up to high heat and fry the outsides of the sausage until crisp. You don’t want the inside completely cooked since it will happen in the baking process.

3. Preheat your oven to 350F. Measure out 4 eggs, 4 tbsp. coconut milk, 4 tbsp. maple syrup, 1 tsp. vanilla extract, and 20 drops liquid stevia.

4. Mix this together well, you want to make sure that all of the ingredients are well distributed.

5. Measure out the dry ingredients: 1 1/2 cup Honeyville Almond Flour, 1 tsp. Baking Powder, 1/4 cup Erythritol, and 2 tbsp. Psyllium Husk powder.

6. Mix the wet and dry ingredients together, and then mix all of the seared sausage pieces into the mixture.

7. Measure out the batter into 12 silicone cupcake molds. Put them into the oven and bake for 20-25 minutes.

8. Once cooked, remove from the oven and let cool for 5 minutes.

9. Remove from the silicone cupcake molds and let cool longer on a cooling rack (if you plan on storing in the fridge) or eat warm!

10. Add a drizzle of extra maple syrup if you’d like. Serve up!

This makes a total of 12 servings of Maple Sausage Pancake Muffins. Each serving comes out to be 163 calories, 12.5g fats, 2g net carbs, and 7.7g protein.

Maple Sausage Pancake Muffins

This makes a total of 12 servings of Maple Sausage Pancake Muffins. Each serving comes out to be 163 calories, 12.5g fats, 2g net carbs, and 7.7g protein.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 12 servings

Calories 163 kcal

Ingredients

  

1x2x3x

• 6 ounce breakfast sausage
• 4 large egg
• 4 tablespoon unsweetened carton coconut milk
• 4 tablespoon low-carb maple syrup
• 1 teaspoon vanilla extract
• 20 drop liquid stevia
• 1 ½ cup almond flour
• 1 teaspoon baking powder
• ¼ cup erythritol
• 2 tablespoon psyllium husk powder
• ¼ teaspoon salt

Instructions

 

• If using Jimmy Dean sausage, just cut the log in half and go ahead and get started. If not, measure out the sausage and break it up into small pieces.
• Turn a pan up to high heat and fry the outsides of the sausage until crisp. The insides will continue to cook during the baking process.
• Preheat the oven to 350F. Add the eggs, coconut milk, maple syrup, vanilla extract, and liquid stevia in a mixing bowl.
• Combine well, ensuring that all of the ingredients are evenly distributed.
• In a separate bowl, measure out the almond flour, baking powder, erythritol, psyllium husk powder, and salt.
• Mix the wet and dry ingredients, then add all of the seared sausage pieces to the mixture.
• Divide the batter into silicone cupcake molds and bake for 20–25 minutes.
• Once cooked, remove from the oven and let cool for 5 minutes.
• Remove from the silicone cupcake molds and place on a cooling rack, if storing in the fridge. Otherwise, serve warm.
• Enjoy!

Video

Nutrition

Calories: 163kcalProtein: 7.7gFat: 12.5g

Keyword bread, dairy-free, pork