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Sausage McMuffin (PCOS-Friendly)

A big lesson that I share with those who participate in my free 30-Day PCOS Diet Challenge is that fat and protein make for the best breakfasts. These are the macronutrients that create a sustaining sense of fullness and they’re key to ensuring good blood glucose regulation.

You’ll see this PCOS-friendly recipe goes all-in on the whole “fat and protein is good” thesis. If weight loss or insulin regulation is important to you then this is the kind of breakfast that can really help. Give it a whirl and see how long it takes ‘til you feel like snacking.

It also meets the criteria for Keto, Paleo, Whole30, GAPS, and SCD!

PCOS Recipe Sausage McMuffin

Here’s everything you’ll need to make these PCOS-friendly Sausage McMuffins:

  • Sausage patties (or beef patties)
  • Eggs
  • Ghee
  • Almond milk
  • Olive oil
  • Coconut flour
  • Almond flour
  • Baking powder
  • Salt
  • Avocado

While this new PCOS recipe may be inspired by the work of a McDonald’s food scientist, the net result looks more to the liking of a paleolithic primate.

I hope you enjoy it!

xo Kym

P.S. If you are struggling to make the switch to a PCOS diet, I run a free 30-Day PCOS Diet Challenge which is the perfect way to really kickstart your health transformation. This event includes weekly meal plans, recipes, shopping lists, and video lessons, all within a supportive community environment. However, if this recipe has inspired you and you want to get started right away, then I recommend downloading my free 3-Day PCOS Diet Meal Plan as well. It’s a 15-page PDF ebook that contains some of my most popular PCOS recipes, a shopping list ready to go, and some additional information about how to use food to heal your PCOS.

Try this easy PCOS breakfast recipe this week!

PCOS Recipe Sausage McMuffin
Yield: 1 SERVING

Sausage McMuffin (PCOS-Friendly)

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

This recipe goes all-in on the whole “fat and protein is good” thesis. If weight loss or insulin regulation is important to you then this is the kind of breakfast that can really help.



  • 4 oz Sausage patties (or swap for beef patty)
  • 1 Egg


  • 2 tbsp Ghee (divided)
  • 1 tbsp Almond milk
  • 1 tbsp Olive oil
  • 1 tbsp Coconut flour
  • 2 tbsp Almond flour
  • 1/2 tsp Baking powder
  • 1/4 tsp Salt


  • 1/2 Avocado (mashed)


  1. Melt ghee in a skillet over a medium high heat. Cook the sausage (or beef) patty, and set aside.
  2. To make the biscuit, combine the egg, almond milk, olive oil, coconut flour, almond flour, baking powder, and salt in a small bowl.
  3. Add some more ghee to the skillet and grease two 3.5” round biscuit cutters.
  4. Place the cutters into the pan, and evenly distribute the biscuit mixture into each mold. 
  5. Turn the heat down low. Cook for about 4 minutes or until the biscuit mixture is mostly cooked through. 
  6. Carefully remove the molds and flip the biscuits. Cook for about 1 minute. 
  7. Assemble the “McMuffin” by placing the meat patty between the two biscuits, with some mashed avocado in between. 

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 1068Total Fat: 98gSaturated Fat: 33gTrans Fat: 0gUnsaturated Fat: 60gCholesterol: 349mgSodium: 1832mgCarbohydrates: 19gFiber: 9gSugar: 4gProtein: 34g

Please note that the nutrition information above isn’t always 100% accurate.

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  1. This seems like a very high calorie count for a single breakfast serving! Do you have a rough guideline of how many calories should be consumed per day for pcos following this type of eating plan?

    • Good question! Most sausage products are not an ideal PCOS-friendly meat because they often contain preservatives, sugar and gluten which are best avoided. But it’s fairly easy to buy gluten-free, sugar-free sausages if you shop around a little. You can also make your own using ground meat and spices if you’d prefer to have even more control over the ingredients. I hope that helps!


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