Muscle Momma Sourdough

Protein Sourdough English Muffins

Being a former personal trainer turned sourdough blogger, I’m always looking for ways to balance the things I love with the goals I’m chasing. These Protein Sourdough English Muffins do exactly that. With 11 grams of protein per muffin, I can have my sourdough and hit my protein goals too.

These English muffins are soft, fluffy, long-fermented overnight, and full of protein. The best part is they’re made with real ingredients you can actually find at the grocery store. I wanted to skip the protein powder for this one and focus on whole-food sources that make sense.

Because the dough ferments overnight, you get that signature sourdough flavor along with all the benefits of fermented flour. The long fermentation gives the gluten time to break down, which can make it easier to digest and help your body absorb more of the nutrients and protein!

The protein comes from a mixture of egg whites and cottage cheese (stay with me here!).

Now, if you’re not a cottage cheese fan, I get it. Me either. I don’t think you could pay me to eat a bowl of it. But that should prove you don’t need to worry—you won’t taste it here. Blending it turns it into a smooth, milky mixture that adds moisture and protein without any curds. The result is a soft, protein English muffin that’s perfect for breakfast sandwiches, toasting, or a quick post-workout snack.

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What You’ll Need

• Kitchen scale: Accuracy matters in baking, and weighing your ingredients is the best way to get consistent, perfect English muffins every time.
• Digital thermometer: Helps you check the internal temperature of your English muffins so you know they’re fully baked without overcooking.
• Heat gun thermometer: Makes it easy to confirm your cast iron skillet is at the right temperature before and during cooking.
• 12-inch cast iron skillet: Holds heat evenly and gives your English muffins that golden, crisp exterior.
• Mixing bowl: Great for combining ingredients or holding the dough during bulk fermentation.
• Stand mixer with dough hook: Saves your arms and helps develop gluten quickly for a soft, structured dough.
• Blender: Blends the cottage cheese, egg whites, and milk into a smooth, creamy mixture without any curds.
• Baking sheet: Perfect for proofing your shaped muffins before cooking.
• Parchment paper: Keeps your dough from sticking and makes cleanup a breeze.
• Spatula for flipping: Self-explanatory 😂
• Bench scraper: Makes it easy to divide and handle your dough without sticking or tearing.

Protein Sourdough English Muffin Ingredients

• 400 g unbleached bread flour: Recommend King Arthur (blue bag)
• 70 g liquid egg whites: I use egg whites from a carton, if you don’t have that, it’s about 2 eggs worth of egg whites
• 150 g cottage cheese: I use Knudsen brand 2%, keep in mind different cottage cheese brands will have different hydrations!
• 50 g milk: I’ve tried Whole milk and fat free- both worked great
• 100 g active sourdough starter: preferably fed at a 1:5:5 ratio. I have a how to video here!
• 20 g honey
• 35 g butter: melted or very soft
• 8 g salt: fine sea salt
• Cornmeal, for dusting

Method-

1. Before bed- Blend the wet ingredients

Add 150 g cottage cheese, 70 g egg whites, and 50 g milk to a blender and blend until smooth. This keeps the texture soft and ensures there are no chunks of cottage cheese in the dough.

2. Mix the dough

Pour the blended mixture into the bowl of a stand mixer fitted with a dough hook. Add 400 g unbleached bread flour, 100 g active sourdough starter, 20 g honey, 35 g melted butter, and 8 g salt.

Mix on medium-low speed for about 5 minutes, or until a smooth dough ball forms. Use speed 2 on a KitchenAid or speed 1 on a Bosch. The dough should feel slightly firm and pull away cleanly from the sides of the bowl. It shouldn’t be wet or sticky. Since different cottage cheese brands can vary in moisture, you may need to add flour a tablespoon at a time until the dough reaches the right consistency.

3. Bulk ferment overnight

Transfer the dough to a greased bowl, cover it, and let it bulk ferment on the counter overnight for about 8-10 hours.

My dough temperature was around 72°F, and it was perfect after 10 hours. If your dough is warmer, it may take less time. If it’s colder it may take longer.

4. Next morning- Divide and shape

In the morning, gently turn the dough out onto your counter. Using a bench knife, divide it in half, then in fourths, then in eighths for a total of 8 muffins.

To shape:
Pull the edges of each piece of dough into the center, flip it seam-side down, cup your hand in a “C” shape, and gently roll it on the counter in a circular motion, getting tension on the ball of dough. Gently flatten it with your hands like the shape of a hockey puck.

Coat both sides in cornmeal, then place them seam side down on a parchment-lined baking sheet.

5. Proof

Cover and let them proof in a warm spot for about 2-3 hours or until they are noticeably puffy. I like to stick them in a proofing box or a warm oven (turned off) to speed it up a bit. Don’t skip this step. It’s what makes them nice and fluffy!

6. Cook

Preheat a 12-inch cast iron skillet to 350°F. Use your heat gun thermometer for accuracy.
Lightly oil the skillet and place 4 of the English muffins inside.

Cover with a lid and cook for 5 to 7 minutes per side, or until golden brown. When you flip them, gently press down on the tops with your spatula to flatten them slightly. Be careful not to press too hard, you don’t want to deflate them!

The trick is to go low and slow with the heat. If the heat is too high the outside will burn, and it will not be cooked on the inside. I constantly check my heat gun thermometer for temperature accuracy of the cast iron skillet.

The internal temperature of each muffin should reach 190 to 200°F.

Transfer to a wire rack and allow to cool completely before slicing.

Tips for Success

• Blending the cottage cheese is key for a smooth texture.
• Check your skillet temperature before and during cooking. Too hot and they will burn before the centers cook through.
• Freeze extras by slicing them first and storing them in a zip-top bag. You can toast them straight from frozen.

Frequently Asked Questions

Can I use a different cottage cheese brand?
Yes! Any full-fat or low-fat cottage cheese should work. Just keep in mind that some brands hold more moisture than others, so you may need to add a tablespoon or two of extra flour to get the right dough texture.

What if I don’t have a stand mixer?
You can mix by hand. Use a dough whisk at first, then knead by hand for about 5 minutes until the dough feels smooth and elastic.

Do I have to ferment it overnight?
I recommend it, but you don’t have to! If you’re short on time, you can shorten the bulk ferment to about 4 to 6 hours in a warm spot, but you’ll miss out on some of the depth and benefits of a long ferment.

Can I make them smaller or larger?
Yes! This recipe makes 8 standard English muffins, but you can divide the dough into 10–12 smaller muffins or 6 larger ones. Just adjust the cook time slightly (smaller muffins will need a minute less per side).

How should I store these?

Room temperature:
Let your muffins cool completely, then store them in an airtight container or zip-top bag at room temperature for up to 2 days.

Freezer:
These freeze beautifully! Slice them first, then wrap individually or stack with parchment between each muffin. Store in a freezer bag for up to 3 months. You can toast them straight from frozen — no need to thaw first.

Protein Sourdough English Muffins (No Protein Powder)

Soft, fluffy, and long-fermented overnight, these Protein Sourdough English Muffins are packed with 11 g of protein each. Made with cottage cheese and egg whites for simple, whole-food protein—no powders. Perfect for breakfast sandwiches, toast, or a quick post-workout snack.

5 from 6 votes

Print Pin

Course: Breakfast, Meal Prep, Snack

Cuisine: American, Sourdough

Keyword: cottage cheese recipe, healthy sourdough, high protein breakfast, long fermented sourdough, no protein powder, protein sourdough, sourdough english muffins, sourdough meal prep, sourdough with egg whites

Prep Time: 30 minutes minutes

Cook Time: 30 minutes minutes

Bulk Fermentation and proofing: 13 hours hours

Total Time: 14 hours hours

Servings: 8 English Muffins

Calories: 276kcal

Equipment

• Kitchen Scale
• Blender
• Mixing Bowl
• Stand mixer with dough hook
• Bench Scraper
• Lint free kitchen towel
• Parchment paper
• Baking Sheet
• Digital thermometer
• Spatula for flipping
• 12-inch cast-iron skillet
• Heat gun thermometer

Ingredients

• 400 g unbleached bread flour
• 70 g liquid egg whites about 2 large eggs worth
• 150 g cottage cheese Knudsen 2 %
• 50 g milk
• 100 g active sourdough starter
• 20 g honey
• 35 g melted butter
• 8 g salt
• Cornmeal for dusting

Instructions

• Before bed – Blend the wet ingredients

  Add 150 g cottage cheese, 70 g egg whites, and 50 g milk to a blender. Blend until completely smooth with no curds remaining.
• Mix the dough

  Pour the blended mixture into the bowl of a stand mixer fitted with a dough hook. Add 400 g flour, 100 g active starter, 20 g honey, 35 g melted butter, and 8 g salt.

  Mix on medium-low speed for about 5 minutes (speed 2 on KitchenAid or 1 on Bosch) until a smooth dough ball forms. The dough should be slightly firm and pull away from the bowl sides.

  Different cottage cheese brands have different hydrations. If your dough feels sticky, add flour one tablespoon at a time until it comes together.
• Bulk ferment overnight

  Place the dough into a greased bowl, cover, and let it ferment on the counter for 8–10 hours.

  Ideal dough temperature is around 72 °F. Warmer dough will finish sooner; cooler dough will take longer.
• In the morning – Divide and shape

  Turn the dough onto a lightly floured surface. Divide in half, then into fourths, then into eighths for 8 muffins.

  To shape: Pull the edges of the dough ball into the center, flip seam-side down on the counter, cup your hand in a “C” shape, and roll gently in a circular motion to build tension. Flatten slightly into hockey-puck shapes.

  Coat both sides with cornmeal and place seam-side down on a parchment-lined baking sheet.
• Proof

  Cover with a lint free towel and let rise in a warm spot for about 2–3 hours.

  I like to stick them in a proofing box or a warm oven (turned off) to speed it up a bit. Don’t skip this step. It’s what makes them nice and fluffy!

  Fully proofed muffins will look puffy. If you poke it, it’ll slowly spring back and leave a bit of an indent in the dough. (See photo in blog post above)
• Cook

  Preheat a 12-inch cast-iron skillet to 350 °F. Lightly oil the pan and cook 4 muffins at a time.

  Cover with a lid and cook 5–7 minutes per side. After you flip them, gently press down on the tops with your spatula to flatten them slightly. Be careful not to press too hard, you don’t want to deflate them!

  Keep the temperature steady; too hot will brown the outsides before the centers finish. Low and slow is the key to even cooking.

  Internal temperature of each muffin should reach 190–200 °F.
• Cool

  Transfer to a wire rack to cool completely before slicing.

Video

Nutrition

Serving: 98g | Calories: 276kcal | Carbohydrates: 45g | Protein: 11.2g | Fat: 5.1g | Saturated Fat: 2.7g | Sodium: 76.9mg | Potassium: 121.3mg | Fiber: 1.4g | Sugar: 4.4g | Calcium: 40.6mg | Iron: 3.2mg

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