If you’ve been craving a healthier version of your favorite fast-food breakfast sandwich, these Low-Cal, High-Protein Maple Sausage McGriddle-Inspired Egg Bites are about to become your new obsession. They’re quick, easy, and made with simple, wholesome ingredients. They are also refined sugar-free, meal prep friendly, and perfect for busy mornings (especially for back-to-school season!).
These bites are a mashup of my famous Greek yogurt protein pancakes and that nostalgic McGriddle flavor we all know and love. My husband gave these a 12/10 rating so you know they’re good.
If you want to add protein to boost the protein content even more, I use Truvani. Truvani is plant-based, organic, has minimal ingredients, and mixes in perfectly—no chalky taste, no weird textures. You can grab it for yourself and use my discount code KATIE10 to save! They also just launched an organic whey line as well!
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Why You’ll Love These McGriddle Bites
- High Protein and Low Calorie – Each bite is packed with protein to keep you full and energized.
- Made with Wholesome Ingredients – No refined sugar, no weird additives.
- Meal Prep Friendly – Make a batch and store them for grab-and-go breakfasts all week.
- Quick and Easy – Ready in under 30 minutes.
- Kid-Approved – Perfect for picky eaters and busy families.
Health Benefits of Key Ingredients
- Almond Milk: Low in calories and dairy-free for a lighter batter.
- Greek Yogurt: A powerhouse of protein and probiotics for gut health.
- Turkey Sausage: Leaner than pork sausage but still loaded with flavor.
- Cheddar Cheese: Adds calcium and a delicious cheesy bite.
- Maple Syrup (organic): A natural sweetener instead of refined sugar.
Ingredients
- 3/4 cup all-purpose flour (organic)
- 1 tsp baking powder
- 1/4 tsp salt
- 3/4 cup Greek yogurt (plain nonfat)
- 1/3 cup almond milk (unsweetened)
- 2 large eggs (organic, large)
- 1/2 tsp vanilla extract (organic)
- 1/4 cup maple syrup (organic)
- 1 cup cheddar cheese (organic, freshly grated)
- 1/2 lb turkey sausage (cooked, or protein of choice)
- Optional: Mix a scoop of protein powder into your pancake batter – Use the discount code KATIE10 at Truvani for $$ off
How To Make Them
- Preheat your oven to 400°F. Grab a 24-count silicone mini muffin pan or spray a regular one with avocado oil.
- In a large mixing bowl, whisk together flour, baking powder, and salt (& protein powder if you choose to add).
- Add Greek yogurt, almond milk, eggs, vanilla, and maple syrup. Mix until just combined.
- Fold in shredded cheddar and cooked turkey sausage. Do not overmix.
- Divide batter among the 24 mini muffin cavities.
- Bake for 15 minutes until golden and set.
- Cool for 5–10 minutes, then enjoy. Serve with extra maple syrup for the full McGriddle flavor.
Storage and Meal Prep Tips
- Reheat: Microwave for 20–30 seconds or air fry for 3 minutes at 350°F.
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze in a single layer, then store in a freezer bag for up to 2 months.
Why Is Consuming Protein Important?
- Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won’t have the munchies!
- It boosts your metabolism & increases fat burning.
- It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren’t going to see much of a difference!
- It lowers your blood pressure.
Frequently Asked Questions
Can I make these gluten-free?
Yes, you can use a 1:1 gluten-free all-purpose flour substitute for this recipe.
Can I make these dairy-free?
Yes, swap Greek yogurt for a dairy-free yogurt and use dairy-free cheese.
What can I use instead of turkey sausage?
You can use chicken sausage, pork sausage, or even a plant-based sausage alternative.
Do these taste like real McGriddles?
Yes, truly identical. They have that sweet and savory combination thanks to the maple syrup and sausage. Serve with extra maple syrup for a full McGriddle experience.
Are these good for meal prep?
Absolutely. They store well in the fridge or freezer, making them perfect for grab-and-go breakfasts during the week.
What are the macros if I add protein powder?
Macros will vary slightly by brand, but assuming Truvani:
- Calories: about 74 per bite
- Fat: 3g
- Protein: 5g
- Carbs: 6g
Check Me Out On Social Media!
I post all of my recipes on social media as well and you can stay up-to-date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
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McGriddle is a registered trademark of McDonald’s Corporation. This recipe is an independent, homemade version inspired by the flavors of the original and is not affiliated with or endorsed by McDonald’s.
Description
If you’ve been craving a healthier version of your favorite fast-food breakfast sandwich, these Low-Cal, High-Protein Sausage McGriddle Egg Bites are about to become your new obsession. They’re quick, easy, and made with simple, wholesome ingredients. They are also refined sugar-free, meal prep friendly, and perfect for busy mornings (especially for back-to-school season!).
Ingredients
Instructions
-
Preheat your oven to 400°F. Grab a 24-count silicone mini muffin pan or spray a regular one with avocado oil.
-
In a large mixing bowl, whisk together flour, baking powder, and salt (& protein powder if you choose to add).
-
Add Greek yogurt, almond milk, eggs, vanilla, and maple syrup. Mix until just combined.
-
Fold in shredded cheddar and cooked turkey sausage. Do not overmix.
-
Divide batter among the 24 mini muffin cavities.
-
Bake for 15 minutes until golden and set.
-
Cool for 5–10 minutes, then enjoy. Serve with extra maple syrup for the full McGriddle flavor.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
User Reviews
These are really good! My kids, who have been picky over breakfasts, loved these! I also like how easy they are to make on a busy school morning.
Hey Carlie! Thank you so much for your review. These are a family favorite over here! Perfect for busy school or work mornings!