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 ground sausage
- 1 ½ cups almond flour
- 4 large eggs
- 4 tablespoons coconut milk
- 4 tablespoons maple syrup (Recipe Here)
- 2 tablespoons psyllium husk powder
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 20 drops liquid Stevia
- ¼ cup erythritol
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 will make a total of 12 Maple Sausage Pancake Muffins. Each muffin comes out to 160.5 Calories, 12.88g Fats, 2.16g Net Carbs, and 7.6g Protein. A perfect way to get protein and fat in for breakfast – grab 3 and head out the door!
| Maple Sausage Pancake Muffins | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 6 ounces ground sausage | 540 | 45 | 2 | 0 | 2 | 30 |
| 1 ½ cups almond flour | 959 | 84 | 36 | 18 | 18 | 36 |
| 4 large eggs | 286 | 19.02 | 1.44 | 0 | 1.44 | 25.12 |
| 4 tablespoons coconut milk | 11 | 1.13 | 0.5 | 0.2 | 0.3 | 0 |
| 4 tablespoons Ruled.me maple syrup | 56 | 5.39 | 0.48 | 0.15 | 0.34 | 0.03 |
| 2 tablespoons psyllium husk powder | 60 | 0 | 16 | 14 | 2 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.53 | 0 | 0.53 | 0 |
| 1 teaspoon baking powder | 2 | 0 | 1.27 | 0 | 1.27 | 0 |
| 20 drops liquid Stevia | 0 | 0 | 0 | 0 | 0 | 0 |
| ¼ cup erythritol | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1926 | 154.54 | 58.22 | 32.35 | 25.88 | 91.15 |
| Per Serving(/12) | 160.5 | 12.88 | 4.85 | 2.7 | 2.16 | 7.6 |
Maple Sausage Pancake Muffins
Ingredients
- 6 ounces ground sausage
- 1 ½ cups almond flour
- 4 large eggs
- 4 tablespoons coconut milk
- 4 tablespoons maple syrup Recipe Here
- 2 tablespoons psyllium husk powder
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 20 drops liquid Stevia
- ¼ cup erythritol
Instructions
- 1. Preheat oven to 350F. Rip sausage up into small chunks and fry in a frying pan until seared well.
- 2. Measure out wet ingredients, then measure out dry ingredients in a seperate container.
- 3. Mix together the wet ingredients into the dry ingredients. Add sausage and mix again.
- 4. Measure out batter between 12 cupcake molds. Bake for 20-25 minutes.
- 5. Let cool for 5 minutes, then remove from cupcake molds. Let cool further or eat warm.
