These High-Protein Sourdough English Muffins are an easy breakfast upgrade made with whey protein. With 3 grams more protein than regular sourdough English muffins, they’re packed with nooks and crannies and taste just as good!

A toasted high-protein sourdough English muffin with butter on a small white plate.

I'm back with another high-protein sourdough recipe! First, I made whey protein sourdough bread that turned out to be a huge hit on Instagram. Then, I made some high-protein sourdough pizza dough.

Today, I'm sharing a recipe for high-protein sourdough English muffins made with unflavored whey protein isolate.

I got the idea to make these from a friend, who even let me borrow her protein powder to test them out. And I'm so glad I gave it a try because they're actually so good!

They taste just like a regular sourdough English muffin, with a soft, tender texture and lots of nooks and crannies to catch all that delicious melted butter. Compared to my regular sourdough English muffins, these have about 3 grams more protein per muffin, for 11 grams total. Nothing crazy, but still a win! Especially at breakfast.

Toast one up with some butter, top it with an egg, and you have yourself a healthy, hearty breakfast that will keep you full until lunchtime.

I hope you give them a try and enjoy them as much as I did!

Disclaimer: Some links throughout this post are affiliate links. As an Amazon Associate, I earn from qualifying purchases. You can learn more by visiting my Affiliate Disclosure Page.

Ingredients & Substitutions

Here are some notes on key ingredients. For a full list of ingredients, check out the recipe card below.

Active Sourdough Starter- Active sourdough starter works best, but fresh discard (ideally less than 3 days old) can also be used.
Whey Protein Powder- I use unflavored whey protein isolate, but unflavored whey protein concentrate should also work. Avoid flavored or sweetened protein powders.
All-Purpose Flour- Gives these English muffins a soft, tender texture without making them overly chewy.
Whole Milk- Adds richness and helps keep the English muffins soft and tender. You can substitute another type of milk or water, but the texture may vary slightly.
Butter- Adds flavor and helps create a soft, tender texture. You can substitute a neutral-flavored oil if needed.
Sugar- Adds a touch of sweetness while helping with browning and fermentation.
Kosher Salt- Enhances the flavor and helps strengthen the dough. I use Diamond Crystal Kosher Salt (2.8 grams per teaspoon). If using Morton’s Kosher Salt or table salt, use about half as much by volume, or weigh it for accuracy.

The ingredients to make whey protein sourdough English muffins. Each ingredient is labeled with text. They include sugar, butter, salt, active sourdough starter, whey protein, bread flour, and whole milk.

Tips for Success

Don't worry if the dough feels different. The whey protein makes the dough a little stickier and less elastic than a typical sourdough dough. Resist the urge to add extra flour, which can make the muffins dense.
Watch the dough, not the clock. Bulk fermentation and proofing times can vary quite a bit depending on your starter and kitchen temperature. Look for dough that's nearly doubled during bulk fermentation and muffins that are visibly puffy before cooking.
Don't twist the cutter. Press the cutter straight down and lift it straight back up. Twisting can compress the edges of the dough, which can keep the muffins from rising as nicely.
Cook them low and slow. Keep the skillet on low heat so the outside doesn't brown too quickly before the centers have a chance to cook through.

How to Make High-Protein Sourdough English Muffins

Follow along with these step-by-step photos to make these sourdough English muffins with whey protein. For the full instructions and measurements, see the recipe card below.

Step 1: Feed starter. Make sure it’s bubbly and active before mixing the dough.

An active sourdough starter in a glass mason jar.

Step 2: Mix dough. Whisk together the milk, starter, and sugar. Add the flour, whey protein, melted butter, and salt, and mix until a cohesive dough forms. Rest for 20 minutes.

Active sourdough starter and whole milk whisked together in a bowl.

High-protein sourdough English muffin dough in a stainless steel bowl.

Step 3: Stretch and fold. Perform 4 sets of stretch and folds, resting the dough for 20 minutes between each set.

Sourdough protein English muffin dough being stretched and folded in a bowl.

Step 4: Bulk ferment. Cover and let the dough rise until nearly doubled in size.

High-protein sourdough English muffin dough in a stainless steel bowl before bulk fermentation.

High-protein sourdough English muffin dough in a stainless steel bowl after bulk fermentation.

Step 5: Cut the muffins. Press the dough into a 1-inch-thick rectangle and cut into 3-inch rounds.

English muffins being cut out of the dough with a round cookie cutter.

Step 6: Proof. Cover loosely and let the muffins rise until puffy.

Four uncooked protein sourdough English muffins on a parchment-lined baking sheet before proofing.

Four uncooked protein sourdough English muffins on a parchment-lined baking sheet after proofing.

Step 7: Cook. Cook the muffins in a cornmeal-dusted cast iron skillet over low heat for 5–6 minutes per side, until deeply golden and cooked through.

Two sourdough English muffins being cooked in a cast iron skillet.

Two high-protein sourdough English muffins being cooked in a cast iron skillet.

Step 8: Cool and serve. Transfer to a wire rack to cool completely, then split with a fork and serve.

A toasted sourdough English muffin made with whey protein powder being buttered on a plate.

Baker's Timeline

Here’s a sample timeline to help you plan your high-protein sourdough English muffins.

8:00 PM (Night Before): Feed your starter.
8:00–8:30 AM: Mix the dough and let it rest for 20 minutes.
8:30–10:00 AM: Perform stretch and folds.
10:00 AM–4:00 PM (varies): Bulk fermentation (until nearly doubled in size).
4:00–6:00 PM: Cut and proof.
6:00 PM–6:30 PM: Cook.
6:30–7:00 PM: Cool.

Note: Rise times can vary depending on the strength of your starter and the temperature of your kitchen. Always use visual cues—like a dough that has doubled and looks airy—rather than relying strictly on the clock.

How to Store

Store sourdough protein English muffins in an airtight container at room temperature for up to 3 days.

For longer storage, freeze in a freezer-safe bag for up to 3 months. Thaw at room temperature.

Five high-protein sourdough English muffins on a wooden cutting board.

A cover of a recipe ebook with the title "Everyday Sourdough: 27 Sweet & Savory Sourdough Discard Recipes." There is an image of sourdough discard cinnamon rolls on the front. At the bottom, it reads "By Ashley Petrie of Everyday Homemade."

Grab a copy today!

Are you tired of watching your sourdough discard go to waste?

It’s time to turn excess discard into something delicious with my new ebook - Everyday Sourdough!

Inside, you’ll find 27 tried-and-true sourdough discard recipes that will transform your leftover starter into mouthwatering creations your family and friends will love.

No more guilt about wasting your discard - with Everyday Sourdough, you have endless options to quickly make something amazing anytime.

Let's Connect!

Be sure to leave a comment below if you have any questions. You can also connect with me on Instagram, Facebook, Pinterest, or via email at [email protected].

More Sourdough Recipes

📖 Recipe

Print Pin Save

High-Protein Sourdough English Muffins with Whey Protein

Course Bread, Breakfast

Cuisine American, English

Prep Time 16

Cook Time 30

Cool Time 30

Total Time 17

Servings English muffins

Calories 245kcal

Author Ashley Petrie, RDN, LDN

Equipment

Ingredients

1 cup (240 grams) whole milk
½ cup (100 grams) active sourdough starter or "fresh" discard (less than 3 days old)
2 tablespoons (25 grams) granulated sugar
3 cups (360 grams) all-purpose flour
1 scoop (30 grams) unflavored whey protein isolate any brand
1 tablespoon (14 grams) unsalted butter melted
2 ½ teaspoons (7 grams) Diamond Crystal Kosher Salt reduce to 1 ¼ teaspoons if using Morton's brand or table salt
Coarse cornmeal for dusting the baking sheet and cast iron skillet

Instructions

Feed your sourdough starter about 6–12 hours before mixing the dough, or whenever needed based on the temperature of your kitchen. It should be bubbly and active when you're ready to use it. If using fresh sourdough discard that's less than 3 days old, you can skip this step.
In a large mixing bowl, whisk together the milk, sourdough starter, and sugar. Add the flour, whey protein powder, melted butter, and salt, and mix until a cohesive dough forms. Cover and let the dough rest for 20 minutes.
1 cup (240 grams) whole milk, ½ cup (100 grams) active sourdough starter, 2 tablespoons (25 grams) granulated sugar, 3 cups (360 grams) all-purpose flour, 1 scoop (30 grams) unflavored whey protein isolate, 1 tablespoon (14 grams) unsalted butter, 2 ½ teaspoons (7 grams) Diamond Crystal Kosher Salt

The dough will feel slightly stickier and less elastic than a typical sourdough dough.

Lightly wet your hands and perform one set of stretch and folds. Gently lift one edge of the dough, stretch it upward without tearing, and fold it over the center. Rotate the bowl 90 degrees and repeat until you've stretched and folded all four sides. Gather the dough into a ball and place it seam-side down in the bowl. Cover and rest for 20 minutes. Repeat this process 3 more times, for a total of 4 sets of stretch and folds.
Cover the dough and let it rise until nearly doubled in size, about 4–12 hours or more depending on the temperature of your kitchen.

If using a straight-sided container, you can easily see how much the dough has risen.

Line a rimmed baking sheet with parchment paper and generously sprinkle it with cornmeal. Transfer the dough to a lightly floured surface and gently press it into a rectangle about 1 inch thick. Use a 3-inch round cutter to cut as many muffins as possible, placing the cuts close together to minimize scraps. Transfer the rounds to the prepared baking sheet. Gently gather and press the scraps back together, then cut more muffins. You should get about 8–9 English muffins total.
Coarse cornmeal

Press down firmly with your round cutter to create clean edges and help the English muffins rise evenly during cooking. Avoid twisting the cutter, which can seal the edges and prevent a good rise.

Loosely cover the muffins and let them rise until puffy, about 2–4 hours depending on the temperature of your kitchen.

For an overnight option, refrigerate the shaped muffins overnight. In the morning, let them come to room temperature and finish proofing until puffy before cooking.

Preheat a 10-inch cast iron skillet over medium-low heat, then sprinkle the bottom generously with cornmeal. Reduce the heat to low and add 3–4 muffins at a time. Cook for 5–6 minutes per side, adjusting the heat as needed so the muffins become deeply golden on the outside while cooking through in the center.
Coarse cornmeal
Transfer the English muffins to a wire rack and let them cool completely. Use a fork to split them open before serving.

Notes

Storage: Store in an airtight container for up to 3 days at room temperature or freeze for up to 3 months.

Nutrition

Did you try this recipe?Let me know! Comment below, or take a picture and tag me on Instagram @everydayhomemadebyashley.