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.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 6 ounce breakfast sausage | 553 | 46.4 | 2.4 | 0 | 2.4 | 31.5 |
| 4 large egg | 315 | 20.9 | 1.6 | 0 | 1.6 | 27.6 |
| 4 tablespoon unsweetened carton coconut milk | 11 | 1 | 0 | 0 | 0 | 0 |
| 4 tablespoon low-carb maple syrup | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.6 | 0 | 0.6 | 0 |
| 20 drop liquid stevia | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 1/2 cup almond flour | 973 | 84 | 37 | 21.8 | 15.1 | 35.3 |
| 1 teaspoon baking powder | 2 | 0 | 1.3 | 0 | 1.3 | 0 |
| 1/4 cup erythritol | 10 | 0 | 0 | 0 | 0 | 0 |
| 2 tablespoon psyllium husk powder | 112 | 0 | 25.6 | 22.4 | 3.2 | 0 |
| 1/4 teaspoon salt | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1988 | 152.3 | 68.4 | 44.3 | 24.1 | 94.4 |
| Per Serving (/12) | 166 | 12.7 | 5.7 | 3.7 | 2 | 7.9 |
Maple Sausage Pancake Muffins
Ingredients
- 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!
Would these work well with almond milk instead of coconut milk? Tight budget to buy anything extra at my house right now, but these look delicious!
Rob, yeah they would work just fine with almond milk. It was just to water down the batter a little bit (while adding more volume) 🙂
I think you might have made a typo on the nutrition facts, 4 large eggs can’t be 24 calories heh.
Either way, I made these last night and they’re fantastic!
Rob, sorry about that. I went back and fixed it. It didn’t have too huge an outcome on the calories (the rest of the macros were correct, I had just forgotten to type a “0” at the end of 28). Thanks for pointing it out!
No problem, btw these came out so damn good, even my girlfriend who usually won’t touch any almond flour things I make, loved em! Next time though, because I am a sausage fiend, I think I’m gonna double it up and maybe add cheddar cheese, make it like a Sausage and Cheese McGriddle! hehe. Great recipe!
Awesome to hear Rob! I was thinking the same thing. I actually dipped some of these in a mayo/sriracha combo for one of my breakfasts, to see how the savory side holds up – and they were just fine. I think next time I’ll do exactly what you said – some cheese and a bit more sausage (or try to put a sausage patty in the middle so the muffins cook around it. I think that might work since the batter is relatively dense).
Hmm, I think I’ll try these this weekend for the potluck brunch I go to… but with bacon! Thanks for the recipe, Craig
Sounds great – pretty much anything salty will work, but I suggest putting chunks of bacon in (like longish cut strips) rather than making bacon bits. The bacon bits might be a weird texture.
These were delicious, I substituted the Coconut Milk for Soy Milk as I didn’t have the former. Thanks Craig!
Sounds awesome Manny – I don’t normally do Soy Milk, but I could definitely see it working. Glad you enjoyed 🙂
I made these last night – my whole house smelled of maple syrup and sausage. (YUM) Have you ever taken that perfect bite of a pancake, maple syrup and sausage all in one? THAT is what the whole muffin tastes like to me – that perfect bite…but in a whole muffin. Thank you for this recipe – it’s AMAZING!
If you ever need to sell your house, you know what to make to invite people in 😛 I’m glad that you liked them Stephanie!
These look amazing. Can I ask what part psyllium husk powder plays?
Hey Thomas – the psyllium husk powder is more of a thickener in this instance. So for these, you could easily sub out for some coconut flour or a small amount of xanthan.
Just made these. They are absolutely amazing!
Great to hear Maxine – glad you liked them! 🙂
These were so good that my 9 year old daughter loved them! That’s a definite positive! I made the crispy curry chicken thigh last week and she’s already asking me to make those again! You know the recipes are great when a very picky eater, like my daughter, tells me they love it and/or “please make it again!”
So glad to hear it Laura! I agree, if a 9 year old (picky eater or not) likes it, then it’s probably good 😛 I use the same test on my non-keto family haha.
I am making these tonight with bacon and cheese. You are THEE man! 🙂
Sounds awesome Amber – hope they turned out well!
Made these over the weekend. O.M.G. So good. Tastes just like a pancake. But with sausage in it. Picky boyfriend hates everything but he loved these and ate 4 of them. He suggests the name McGriddle Muffins
Haha, I definitely would if I wouldn’t infringe on any copyrights 😉
Did I mention these muffins are awesome. Picky boyfriend loved them, too!
Super glad to hear it Rachel – it’s always good to satisfy a picky eater 🙂
This is my first keto recipe I’ve ever tried and made and I chose this recipe to start because of all the great reviews. I disliked them they were way to nutty flavored for me. Is this keto diet something to get used to? Like an aquire taste or something? Maybe I just did something wrong! 🙁 either way I’m disappointed.
Toni,
I’m guessing the nutty taste you get is from the almond flour. Did you use blanched almond flour in this recipe? Keto is definitely going to be an acquired taste when it comes to baked goods because you’re completely replacing wheat flour with nut-based flours. Sorry to hear you didn’t like it. Maybe I would suggest going after something with more flavors “masking” the nuttiness – like a chocolate based recipe. There’s also coconut flour recipes you could try.
4 large eggs at 28 calories?! I can only dream of the days! Mine are 85 calories each! I just made these and substituted a LOT – no maple syrup, no husk powder, used almond milk instead, no sweetener and they still taste wonderful! Yes a little bland but lovely sausage and they’re quite heavy which I like because they should fill me up in the mornings! Thank you :)))
Christina, sorry about that – it was a typo. All of the macros are correct, though – it must have just gotten deleted when I was creating the table in the post. Glad to hear you like them, though 🙂
oh no worries! mine still came out at 170 calories per muffin but 1.5 carbs and 1.5 of fibre… does this mean zero carbs? although im pretty sure the ground almonds had carbs in them so im unsure on how to work this one out!
I’m not sure how it came out to that number if you used almond flour, though. You may want to look over the macros again.
over in the UK we have to use “ground almonds” which is the same thing – they have a lottt of calories in them, meaning whenever i bake I can’t really eat a whole lot of the stuff haha!
Still, almond do have carbs. But in the UK, the fibre is already deducted from total carbs. The total carbs would be the number you see – 1.5g
I’m new to Keto but your recipes have been making the transition really easy and enjoyable. I just baked these tonight and it smells amazing stepping into the kitchen! I’ve added crushed pecans to the mix for added texture. Thanks for such creative ways to bake low-carb.
They look awesome – and I’m really happy you’re liking the recipes!
Craig, first of all your recipes are amazing. I cook/bake a lot and these recipes/instructions and quantities of ingredients are bang on!! A question regarding using sugar alcohols…Initially I found a few recipes not quite as sweet as I had hoped. I recently found an erythritol/stevia blend in bulk at bulk barn here in canada and it seems to add the sweetness I was looking for.
Since SA’s are low/no carb if I want something very sweet and I say “double” the sugar amount it shouldn’t effect the maros or is there something underlying that I should be aware of??
By the way this is the only way of cooking/eating that has eliminated my cravings for both sweet and savory. I used to read a lot of comments on line with people saying their cravings are gone and their ideas did nothing for me. I am living proof that this program works for me! I have walked right by cakes and cookies in the lunchroom whereas in the past I would have pulled up a chair and dug right in. Potato chips do nothing for me now when before i’m sure I was one bag away from having to go to “Chipaholics Anonymous”. Thank you for your great site, education and recipes, and thank you for helping others the way you do! ;>)
I love this site, first of all. It’s giving me life. Now, I’ve got a question, I tried making these last night and I thought they came out wonderful. I didn’t have blanched almond flour so mine were more on texture of banana nut muffins (I did use some banana extract to make another batch) but when I ate 2 and time went on I felt kinda off, I went to sleep. I realize now that one shouldn’t really skip on ingredients. Erythriol and husk I couldn’t buy in store so I subbed the husk for coconut flour but the Erythriol, I used Truvia Baking sugar. I was rushing and picked the wrong one. I read online that the Truvia baking sugar contained regular sugar while the regular Truvia in the jar/pouch doesn’t and is mainly Erythriol and stevia leaf.
Is it okay to sub Truvia in the pouch(not baking) for Erythriol because…
The difference, I have the worlds worst headache because of this mistake. I’ve been eating savory keto dishes for 2+weeks so I wanted something sweet, omg no. I’ll just save my money and buy from amazon if not. I knew something was funny when I hit the scale an +3lbs was looking at me. It was like my system got a shock with all that sugar!
Yes, it is. I’ve actually made that exact same mistake before. Sad part is, it was for my mom’s birthday so I ended up throwing the entire cake away and having to have a late party because of it. I think it’s really misleading for them to advertise like that (especially when their other products are almost anti-sugar).
Get electrolytes, do some working out if you can 🙂
I really enjoyed this recipe. I subbed powdered chia seeds for the psyllium husk powder and I went with about 2/3 the amount of sweetener (I did 30 drops of monk fruit) and it was still a little too sweet for me. I didn’t do a maple drizzle because of the sweetness, I just did butter instead;) I really think blueberries would have been the perfect addition to this recipe so I’ll add some next time. Thanks!!
Actually the muffins looked so good on FB I came to your website to get the recipe. Another great looking recipe. I plan on making these this week. I might just add sugar free pancake syrup instead of making my own. Thank you!
I use Walden Farm’s brand all the time in this recipe and works totally fine – you shouldn’t have a problem using a pre-made low carb syrup. I hope you enjoy them!
I have maple extract at home and Keto maple syrup. What can I use to replace the 20 drops of liquid stevia? Can it be a powdered or granulated Keto sweetener like allulose or erythritol or replace it with a liquid like my Keto maple syrup? What would the measurements be? Also, is Jimmy Dean sausage keto friendly? Doesn’t it have added sugar?
Stevia is a very powerful sweetener so it would take at least a few extra tablespoons of allulose or erythritol to replace it. That might throw off the overall texture of the recipe, but you’re welcome to try if you’d like to. I’d maybe just omit the stevia and then add some extra keto maple syrup on as needed for sweetness. Yes, Jimmy Dean sausage does have carbs as shown in the nutrition, but the “original” recipe shouldn’t have added sugar. Though this muffin recipe is several years old so they may have changed their own sausage recipe by now to cut some costs (which does usually mean they’ll add sugar). If needed, you can always pick up ground pork (and add your own breakfast sausage seasoning) or loose breakfast sausage that doesn’t have added sugar.