If you have been anywhere near my feed lately, you know the hot dog bun pan took over my social media. First came the hot dog buns baked right around the dog, and that one trick pulled in millions of views. So of course I could not leave it alone, and the next adventure was breakfast. This is where it landed: high protein pancake sausage sticks baked into one golden slab, sliced into dippers, and made for dunking in warm maple syrup. Think of them as taking a McGriddle and making them easier and more dunkable.
Here is what sets these apart from every other pancake sausage bite out there. No boxed pancake mix and high protein with no protein powder. The batter is built from scratch on Greek yogurt and eggs, so it bakes up soft and tender with real protein behind every bite. A line of savory sausage runs through the middle, melty cheddar frames it, and an optional quick flip and broil at the end gives you crisp golden edges. If you have ever loved a McGriddle, the sweet and savory McDonald’s breakfast handheld with sausage tucked between two maple pancakes, these hit that exact craving, only made from scratch with edges instead of a curves.
You get two versions in this post. A classic high protein stick, and a sourdough version for anyone who wants to put their starter/discard to work. Both bake in the same pan and both come out as sliceable sausage pancake sticks that you can serve long for dipping or cut down into little bites for small hands. Full amounts, temperature, and timing live in the recipe cards below, so you can read through the how and the why here, then print the card when you are ready to bake.
Table of Contents
- Why You Will Love These
- The Ingredients and Why They Work
- How to Make Them
- Tips for the Best Pancake Sausage Sticks
- Sausage Options and Substitutions
- The Sourdough Version
- What to Serve With Them
- How to Store and Reheat
- Macros
- Frequently Asked Questions
- Sourdough Recipe Card
- Classic Recipe Card
- Made This Recipe
Why You Will Love These High Protein Pancake Sausage Sticks
They are genuinely high protein. Greek yogurt and eggs carry the batter instead of a boxed mix, so every stick brings real staying power, not just empty carbs, and not a hint of protein powder chalk.
They taste like a McGriddle, made better. That same sweet and savory sausage and maple combination you crave from the drive through, except baked from scratch with real ingredients and a genuine protein boost.
They are made for dipping. Baking them in the New England hot dog bun pan gives you clean lines of sausage running through the slab, so once you slice between them you get perfect handheld sticks ready for syrup.
They are a make ahead breakfast win. Bake a batch, keep them in the fridge or freezer, and reheat on the mornings you have no time to think.
They are a hit with kids and adults. Serve them long for dipping or cut them into little bites for a party tray or small hands. Either way they disappear fast.
They use simple, real ingredients. Nothing fancy, nothing you need a special trip for, and no boxed mix anywhere in sight.
If you love this style of breakfast, you will also want my High Protein Pancakes and Waffles and the Sourdough Hot Dog Buns that started this whole pan obsession.
The Ingredients and Why They Work
You do not need anything unusual for these, but a few choices are doing real work. Here is what matters and why. The exact amounts are in the recipe cards below.
Nonfat Greek yogurt is the protein engine and the reason these stay so tender and moist. It is what lets you skip both a boxed mix and protein powder. Reach for thick, strained Greek yogurt rather than regular yogurt.
Eggs bring structure and richness. Using two whole eggs plus an extra white nudges the protein up without weighing the batter down.
Whole milk loosens everything to a pourable consistency so the batter settles evenly around the sausage.
All purpose flour and fresh baking powder and baking soda give you the lift and the soft crumb. Fresh leaveners are the difference between a tender bite and a dense one.
Butter, maple syrup, and vanilla round out the flavor so the pancake actually tastes like a pancake before it ever meets the syrup.
Breakfast sausage is the savory heart of every stick, and cheddar melts into the sausage line and crisps at the edges under the broiler. You have real freedom on both, which I get into in the substitutions section.
How to Make Them
The method is simple, but a few choices are what take these from good to genuinely craveable, so let me walk you through the why before you print the card.
Start with the sausage, and cook it before it ever touches the batter. This does two jobs. It makes sure the sausage is fully cooked through, and it renders off a lot of the grease that would otherwise pool under the pancake and leave you with a soggy bottom. Brown it, blot it well, and then let it cool. Going in cold, the sausage stays put and does not weep more fat into the batter. This is also where you decide your shape. Roll your own logs from loose sausage for a fuller line through each stick, or use precooked links to skip a step.
You can butter the pan and skip the cooking spray. The New England hot dog bun pan releases cleaner and browns better with real butter worked into every channel. Spray tends to build up and dull the surface over time.
When you mix the batter, stop the moment the dry flour disappears. A few lumps are your friend. Overworking the batter builds gluten and turns something that should be pillowy into something tough. You also want this batter on the thicker side. That is on purpose. A sturdier batter holds its shape around the sausage and bakes into a slab you can slice into clean sticks, where a thin batter would just flood and blur the lines.
Now build it in layers, and the order matters.
- Lay about a tablespoon of shredded cheddar in the bottom of each channel first
2. Set a cooled sausage log right on top of the cheese, then gently pour the batter over everything. Baking the cheese on the bottom means it ends up on top once you flip, framing the sausage and keeping the batter from creeping over it, so every stick shows its filling.
The finish is all about patience. Bake until set and golden, then let it cool in the pan for about 5 minutes before you do anything. Flip it out onto a tray or rack. The broiler step is optional, but if you want deeper color you can give the top a quick pass under it here. It is also the perfect moment to scatter a little extra shredded cheese on top for a cheesier finish. Just keep an eye on it, because the broiler moves fast. Then let it cool another 5 to 10 minutes before you slice between the sausage lines. Do not rush this part. Cut into it too soon and the crumb turns gummy, but a little patience gives you clean, tender sticks. For the exact amounts, temperature, and bake time, see the recipe cards below.
Tips for the Best Pancake Sausage Sticks
Blot the sausage well. Any grease you leave behind ends up in the pancake, which is fine…fat equals flavor. Dry sausage means a clean, tender crumb.
Do not overmix. Stir just until combined. SMALL lumps bake out, overworked batter bakes up dense.
Keep the batter thick. It holds its shape around the sausage and gives you a slab that slices into clean sticks.
Butter, do not spray. The pan releases better and browns better with real butter in the channels.
Cool it in two stages. Five minutes in the pan, then flip and give it another 5 to 10 minutes before slicing. Cut too soon and the crumb turns gummy.
Watch the broiler. If you want to add a little extra cheese on top and throw under the broiler for a minute, that’s an option. That final color happens in a minute or two, so do not walk away.
Sausage Options and Substitutions
Sausage type. Pork breakfast sausage is the classic, but this is an easy place to make it your own. Turkey or chicken breakfast sausage works great and runs a little leaner, which bumps the protein and cuts the fat. Any flavor you love works, mild, sage, or maple.
Shape your own or use links. Roll logs from loose sausage for a fuller line through each stick, or reach for precooked breakfast sausage links to skip a step. Both give you a beautiful result.
Cheese. Cheddar is my go to for the melt and the sharp edge, but Monterey jack, gouda, or a Colby blend all melt nicely. You can also leave it out.
Flour. For a gluten free version, a good cup for cup gluten free blend is your best bet. Expect a slightly different texture, but it works.
Milk. Any milk you keep on hand will do. The recipe is forgiving here.
The Sourdough Version
If you keep a starter going, this is a perfect way to use your discard. The sourdough version bakes exactly like the classic, in the same pan, into the same sliceable sticks, with a gentle tang running under all that sweet and savory. Because the baking powder and soda do the lifting, there is no long ferment required. You can mix and bake the same day.
You can also use peaked starter. I personally prefer a long ferment in the fridge. It’s easy to mix the batter the night before, prep and cook your sausage, throw in the fridge and then assemble, pour and bake in the morning.
Everything about the method stays the same as above. The only difference is the batter itself, so head to the sourdough recipe card below for the full amounts.
What to Serve With Them
These pancake sausage sticks are built for dunking, so a little cup of warm maple syrup is the obvious first move. From there, fresh berries, sliced banana, or a side of scrambled eggs round them into a full breakfast. If you want to lean savory, skip the syrup and set out a dipping sauce instead. Want pancake sausage bites for a party tray or little hands? Just slice the sticks down into shorter pieces. They also travel well, which makes them a favorite for busy mornings and lunch boxes alike.
How to Store and Reheat
Refrigerator. Store cooled sticks in an airtight container in the fridge for up to 4 days.
Freezer. Freeze them in a single layer, then transfer to a freezer bag for up to 2 months.
Reheat. Warm them in the microwave for a quick morning, or in a 350 degree oven for about 10 minutes if you want the edges to crisp back up. Straight from frozen, give them a little longer.
Bake once, eat all week. That is the whole appeal.
Macros
Here is roughly how each stick breaks down, based on the sausage and cheese I used. These are estimates, and they will shift with the breakfast sausage and cheese you choose. The calories and fat already account for the grease that drains off when you cook the sausage.
Classic version, per stick: about 315 calories, 17 grams protein, 22 grams carbohydrates, and 17 grams fat.
Sourdough version, per stick: about 335 calories, 18 grams protein, 27 grams carbohydrates, and 17 grams fat.
That is real protein from Greek yogurt and eggs, with no protein powder anywhere. For the full ingredient amounts, see the recipe cards below.
Frequently Asked Questions
Do I have to use the New England hot dog bun pan?
It is what gives you those clean sausage lines and the sliceable stick shape, so it is worth it if you make these often. In a pinch you can bake the batter and sausage in a similar loaf or bar pan and slice the result, though the lines will not be as tidy.
Do I have to use the high protein pancake recipe?
Nope! Feel free to use whatever pancake recipe you like. However keep in mind it may need to be adjusted to fit in the pan size. This recipe comes from my high protein pancake and waffles recipe and i had to scale it up after testing.
Can I use full fat or whole milk Greek yogurt?
Yes. Nonfat is what I use, but full fat or low fat Greek yogurt both work and give you a slightly richer, more tender stick and slightly less protein. Just keep it thick and strained either way.
Can I use peak sourdough starter?
Yes. The recipe is interchangeable here at a 1:1 replacement.
Can I long ferment this recipe?
Yes. Either starter or discard work for this. Mix your batter and place in the fridge overnight. When you pull your batter out let it rest at room temperature while the oven preheats. Cold batter doesn’t puff as dramatically.
Can I use bread flour instead of all purpose?
You can. Bread flour has more protein, so the sticks come out a touch chewier and sturdier. For the softest crumb I reach for all purpose, but bread flour works if that is what you have on hand.
What do these taste like?
Sweet and savory all at once, very reminiscent of a McGriddle, with tender pancake, savory sausage, melty cheddar, and a dunk of maple. The difference is these are baked from scratch and actually high in protein.
Can I make pancake sausage bites instead of sticks?
Yes. Bake the slab the same way, then slice the sticks down into shorter bite size pieces. Same recipe, smaller shape, perfect for parties or little hands.
Why is my batter so thick?
It is meant to be. A thicker batter holds its shape around the sausage and slices cleanly. If it ever feels too stiff to pour, add a small splash of milk.
Can I make them ahead?
Yes, they are a great make ahead breakfast. Bake, cool, store, and reheat through the week.
Sourdough Recipe Card
Sourdough Pancake Sausage Sticks
Equipment
- Large mixing bowl
- medium mixing bowl
- Whisk
- spatula
- kitchen scale
- Skillet
- New England hot dog bun pan
- Measuring cups and spoons
Ingredients
- 225 grams all purpose flour 1 and 3/4 cups plus 2 tablespoons
- 125 grams sourdough discard a generous 1/2 cup
- 10 grams baking powder 2 and 1/2 teaspoons
- 4 grams baking soda 3/4 teaspoon
- 3 grams salt 1/2 teaspoon
- 300 grams non fat Greek yogurt 1 and 1/4 cups
- 100 grams whole milk a scant 1/2 cup
- 2 large eggs plus 1 large egg white about 125 grams
- 35 grams unsalted butter melted (2 and 1/2 tablespoons)
- 38 grams maple syrup 2 tablespoons
- 5 grams pure vanilla extract 1 and 1/4 teaspoons
- 680 grams breakfast sausage 24 ounces, makes about 10 logs, or 10 breakfast sausage links
- 71 grams shredded cheddar cheese about 10 tablespoons, 1 tablespoon per stick
- Butter for the pan
- Maple syrup for serving
Instructions
- Cook the sausage first. If you are shaping your own, roll the loose sausage into 10 logs about 4-5 inches long and 2.4 ounces each, then brown them in a skillet until fully cooked and blot well on paper towels. Cooking them first makes sure they are done and renders off grease that would make the pancake soggy. Let the logs cool completely before you assemble.
- If you are using precooked links, cook and cool them the same way.
- Preheat the oven to 375 degrees. Butter every channel of the New England hot dog bun pan generously. Do not use cooking spray as it can create built up. However the USA pan is so nonstick you could skip the butter.
- In a large bowl, whisk together the flour, baking powder, baking soda, and salt. Make a well in the center.
- In a separate bowl, whisk the sourdough discard, Greek yogurt, milk, eggs and egg white, melted butter, maple syrup, and vanilla until smooth.
- Pour the wet ingredients into the well and fold gently just until no dry flour remains. The batter will be thick and lumpy, and that is exactly right. Do not overmix.
- Lay about 1 tablespoon of shredded cheddar in the bottom of each channel. Set a cooled sausage log on top of the cheese in each one.
- Gently pour the batter over the top, covering the sausage and filling in around it. Nudge it to the edges with a spoon.
- Bake for about 30 minutes, until the top is set and golden and a toothpick in the center comes out clean.
- Let the pan cool for 5 minutes, then flip the slab out onto a tray or rack. The broiler step is optional. If you want deeper color, give the top a quick pass under the broiler now, and scatter on a little extra shredded cheese first if you want a cheesier finish. Watch it closely because it moves fast.
- Let it cool another 5 to 10 minutes before slicing between the sausage lines into sticks. Cutting too soon makes the crumb gummy. Serve warm with maple syrup for dipping.
Notes
Classic Recipe Card
High Protein Pancake Sausage Sticks
Equipment
- Large mixing bowl
- medium mixing bowl
- Whisk
- spatula
- kitchen scale
- Skillet
- New England hot dog bun pan
- Measuring cups and spoons
Ingredients
- 225 grams all purpose flour 1 and 3/4 cups plus 2 tablespoons
- 10 grams baking powder 2 and 1/2 teaspoons
- 4 grams baking soda 3/4 teaspoon
- 3 grams salt 1/2 teaspoon
- 300 grams non fat Greek yogurt 1 and 1/4 cups
- 150 grams whole milk 1/2 cup plus 2 tablespoons
- 2 large eggs plus 1 large egg white about 125 grams
- 35 grams unsalted butter melted (2 and 1/2 tablespoons)
- 38 grams maple syrup 2 tablespoons
- 5 grams pure vanilla extract 1 and 1/4 teaspoons
- 680 grams breakfast sausage 24 ounces, makes about 10 logs, or 10 premade links
- 71 grams shredded cheddar cheese about 10 tablespoons, 1 tablespoon per stick
- Butter for the pan
- Maple syrup for serving
Instructions
- Cook the sausage first. If you are shaping your own, roll the loose sausage into 10 logs about 4 inches long and 2.4 ounces each, then brown them in a skillet until fully cooked and blot well on paper towels. Cooking them first makes sure they are done and renders off grease that would make the pancake soggy. Let the logs cool completely before you assemble.
- If you are using precooked links, cook and cool them the same way.
- Preheat the oven to 375 degrees. Butter every channel of the New England hot dog bun pan generously. Do not use cooking spray.
- In a large bowl, whisk together the flour, baking powder, baking soda, and salt. Make a well in the center.
- In a separate bowl, whisk the Greek yogurt, milk, eggs and egg white, melted butter, maple syrup, and vanilla until smooth.
- Pour the wet ingredients into the well and fold gently just until no dry flour remains. The batter will be thick and lumpy, and that is exactly right. Do not overmix.
- Lay about 1 tablespoon of shredded cheddar in the bottom of each channel. Set a cooled sausage log on top of the cheese in each one.
- Gently pour the batter over the top, covering the sausage and filling in around it. Nudge it to the edges with a spoon. Give it a few taps on the counter to push out any air bubbles.
- Bake for about 30 minutes, until the top is set and golden and a toothpick in the center comes out clean.
- Let the pan cool for 5 minutes, then flip the slab out onto a tray or rack. The broiler step is optional. If you want deeper color, give the top a quick pass under the broiler now, and scatter on a little extra shredded cheese first if you want a cheesier finish. Watch it closely because it moves fast.
- Let it cool another 5 to 10 minutes before slicing between the sausage lines into sticks. Cutting too soon makes the crumb gummy. Serve warm with maple syrup for dipping.
Notes
Made This Recipe
If you made these high protein pancake sausage sticks, I would love to hear how they turned out. Leave a star rating and a comment below, and tag me on Instagram so I can see them.
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