Healthy High Protein Toad in the Hole

On my quest for healthier and/or more nutritious alternatives to my beloved protein bars for snacks, this was one of the outcomes of my highly random brain. And if I say so myself, I was surprised with a) how easy it was, and b) how good it tasted too! A slightly sweet pancake batter, smokey paprika sausages, red onion and apple – yum.


Fun story (disclaimer: it’s not really very fun at all), I’m not a huge fan of stacks of pancakes..they just don’t really do anything for me. I’m much more a crepe kind of person. I did go through a stage of liking them at one point, but admittedly the main attraction was because, let’s be honest here guys, they do make a great Instagram picture. On top of that, any excuse for drizzling Nutella, peanut butter or spreads of any kind and I’ll take it.

Moving on, and back to the toad in the hole. I was kindly sent a ready made protein pancake mix by the guys over at Muscle Moose HQ. And not being a big fan of pancake stacks, I wanted another way to use it. I had also, coincidentally, defrosted some Heck Food paprika chicken sausages in a bid to use up some of the enormous amounts of stuff I’ve accumulated in the freezer (read: my Mum was nagging/consistently reminding me of how much freezer space I’m taking up).


Now, it is a golden syrup flavour pancake mis BUT, hear me out. Using the smokey paprika sausages, red onion and apple, this worked an absolute dream for the sweet-savoury lovers out there. You can get ready made unflavoured protein pancake mixes which I’m sure would work just the same, and any kind of sausages or add ins you would like. Reduced fat pork sausages, red onion and apple baked in a pancake batter with added Dijon mustard would be a dreamy combination too! Or make it veggie and use Quorn chicken style pieces, vegetarian sausages.


  • 25g protein pancake mix (I used Muscle Moose)
  • 1 tsp (5g) wholemeal flour
  • 40-45ml milk
  • 1/2 tsp coconut oil
  • 1/2 red onion
  • 1/2 apple
  • 2 paprika sausages


  1. Preheat the oven to 220C and get an oven proof dish to hand.
  2. Mix the pancake mix, flour and milk together in a bowl. Add the coconut oil to the dish and put in the oven.
  3. In a pan, fry the onion, apple and sausages on a medium heat with a lid on for a couple of minutes. Leave the lid on.
  4. Swirl the oil to coat your baking dish around the edges and up the sides. Add the sausages, onion and apple. Pour the pancake batter around the sausages and put back in the oven. Bake for 8 minutes and remove from the oven.

Note: read above for ingredient swaps.

Macros (per dish):

280 calories; 23g carbohydrates (7g sugars), 31g protein, 7g fat, 3g fibre


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