Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
21 Jan

Primal Scotch Eggs

Although its reputation is improving, British food isn’t exactly known for being haute cuisine. Unpretentious comfort food is more like it. Some might argue that it’s a little bit too unpretentious – would a few more spices and a color scheme that wasn’t brown or beige really be so wrong? However, the lack of pretension is exactly what some find so charming about British food. This might explain why a traditional dish like Scotch Eggs is suddenly enjoying a new burst of popularity. It might also just be that a hardboiled egg wrapped in sausage meat and deep-fried until crispy is pure genius.

Really, what could be better for breakfast or an afternoon snack than a Scotch Egg? Let’s rephrase that…what could be better for breakfast or an afternoon snack than a Primal Scotch Egg? The difference is slight – a Primal Scotch Egg doesn’t roll around in flour and breadcrumbs before being fried. The result is an egg that’s slightly less crunchy on the outside but no less delicious because the ingredients that really matter – a creamy, smooth hardboiled egg and seasoned meat that’s cooked until crisp – are still intact.

If there’s a brand of store-bought sausage you love and trust, this recipe is even easier. If not, make your own sausage meat and season it how you like.
As for the frying, you can go all the way and deep-fry the egg into an extra-crispy golden nugget or instead, just pan-fry in a generous amount of oil. Pan-frying the Scotch Egg is the easier route since it involves less mess, although you might have to finish the egg off in the oven to make sure the sausage is cooked through.

With this recipe the Scotch egg, once just a staple of pubs and the lunchboxes of British schoolchildren, can now be a part of a Primal lifestyle, too.

Servings: 4 Scotch Eggs


  • 4 eggs
  • 3/4 pound sausage meat
  • Oil for frying


To hard boil the eggs, place in a pot and cover with water. Bring to a boil over high heat. Once the water is boiling rapidly, turn the heat off and cover the pot with a lid for 10 minutes.

Then transfer the eggs to a bowl of ice water to stop the cooking. When cooled, peel the eggs.

Divide the sausage met into 4 equal portions.

Use your hands to form each portion of meat into a flat pancake a few inches wide. Wrap the meat around an egg, gently shaping it so there are no cracks and the egg is completely hidden.

For pan-frying, preheat the oven to 375. Then, pour just enough oil/fat into a deep pan to coat the bottom of the pan. Heat for 2-3 minutes over high heat on the stove until the oil is shimmering.

Cook two eggs at time. Roll the eggs around every few minutes in the oil so all sides of the meat become nicely browned. Cook each egg for about 8 minutes total.

Transfer to the oven and cook for 6-8 minutes more until the sausage is cooked through.

Eat the eggs warm or cold. Serve alone or with pickles, mayonnaise or hot sauce.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. So simple and so perfect! Yammy! Thanks for sharing!

    Nicole Gamble wrote on January 22nd, 2012
  2. Don’t forget you can also do this as a meatloaf.Base it on the Brit,veal,ham and egg pie without the hot water pastry.Line the bottom of your loaf pan with sausage meat,put a line of boiled eggs down the centre then cover with rest of sausage meat and bake.Great cold sliced thick with a salad.

    dave wrote on January 22nd, 2012
    • As a meatloaf is brilliant – what a time saver! I have made Scotch Eggs a couple of times in the last month and it has taken me quite a while to wrap each egg individually. Definitely need to have the eggs at room temp.

      Janet wrote on January 22nd, 2012
    • OMG – excellent idea!!! I can’t tell you I’d want it cold, though. LOL

      I’m thinking I would slice the eggs, too, to flatten out the loaf. Aw, heck now I have to go get the stuff to make it for dinner.

      Thanks! 😀 Great recipe, Mark!

      Suze wrote on January 23rd, 2012
      • Traditional veal,ham and egg pie is about 4 inches square by 12 inches or longer.Veal isn’t used much now but the ham gives it a different flavour than plain sausage meat so tastes great cold,more like a Brit pork pie.It is a much courser mix too and don’t forget to add some Mace,better for this than Nutmeg.

        dave wrote on January 23rd, 2012
  3. I just tried a paleo Scotch Eggs recipe the other week and they were really good. got it from the free 30 page sampler of the book Well Fed (
    2 pounds ground pork
    2 teaspoons salt
    1 teaspoon ground black pepper
    1/2 teaspoon nutmeg
    pinch cinnamon
    pinch cloves
    1 teaspoon dried tarragon leaves
    1/4 cup fresh parsley leaves, minced (about 1 tablespoon)
    1 tablespoon dried chives
    2 cloves garlic, minced (about 2 teaspoons)
    8 large eggs, hard-boiled and peeled

    Preheat the oven to 375 F. Cover a baking sheet with parchment paper.
    Place the ground pork in a large mixing bowl. Add salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Knead with your hands until well mixed.
    Divide the pork mixture into 8 equal servings. Roll each piece into a ball, then flatten it in your palm into a pancake shape. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is evenly covered. This is much easier than
    it sounds. If the meat sticks to your hands, moisten them with a little water. Place the meat wrapped eggs on the baking sheet.
    Bake for 25 minutes, then increase the temperature to 400 F and bake an additional 5-10 minutes, until the eggs are golden brown and crisp.

    Midgy wrote on January 22nd, 2012
  4. Last time I made scotch eggs, I simply baked them in the oven. The fat seeps out of the sausage and mimics the surface effect of frying it, though this was with breaded balls.

    Kelekona wrote on January 22nd, 2012
  5. I’d suggest dipping them in really hot salsa! Salsa is great on plain-old hard-boiled eggs, and this looks even better!

    Elenor wrote on January 22nd, 2012
  6. UGH I really want to go primal but this recipe in particular just doesn’t seem healthy… =/ Maybe it’s because I’ve been brain washed that frying is super bad but this just makes it tough to think otherwise. Anyone out there to kind of explain the health benefits? Gracias.

    lydia wrote on January 22nd, 2012
    • bake them if frying is off-putting..i am not a huge fan of frying because the mess/smell in the house, and its often quicker to pop a batch of things in the oven than to stand and fry them. read some of the Archives for info on fat and cooking methods, as well as QUALITY of the foods (pastured eggs and animals…) and no use of “pufa” oils.

      Hopeless Dreamer wrote on January 23rd, 2012
  7. Made these this morning….and I’m pretty sure my husband actually loves me more now. He wants these for pack food next hunting season. Aaaaamazing!

    Lindsey wrote on January 22nd, 2012
    • ROFL – that is exactly what I was thinking my husband would say!

      Suze wrote on January 23rd, 2012
  8. I just made some of these last week with homemade sausage and I baked mine instead of frying. They were yummy hot from the oven and just as good the next day cold.

    Kate wrote on January 22nd, 2012
  9. To get that crunch back, roll them in powdered pork crackling before frying.

    Mark wrote on January 22nd, 2012
  10. Check this site out ( – they have a great Scotch egg recipe in the entries for last year, and meatloaf is awesome! Hard-boiled eggs in the middle, surrounded by mince, and then wrapped in smoked streaky bacon.

    Just watch for the humour that is there – a bit offensive, a bit fruity on the language, but funny.

    Steve wrote on January 23rd, 2012
  11. There are so many good British dishes. Fair enough, you might need to modify them to cut out the starch, but how is that different to any other country?

    I forgive you Mark, because I like your site so much, but this stereotyping is a bit unfair.

    What’s American food, if British food is so bad? You lot are worse than us!

    The Great Bandini wrote on January 23rd, 2012
    • What I mean to say is that’s a bit rich coming from the country that brought us Coca Cola, McDonald’s, KFC, chocolate that is mostly sugar…

      The Great Bandini wrote on January 23rd, 2012
  12. I spend three grand years living in the UK and found some of the most amazing cuisine in the small pubs and mom-and-pop eateries. After reading this I’m getting my old Norfolk cookbooks down and doing a little Primal conversion homework!

    The_Reluctant_Primalist wrote on January 23rd, 2012
  13. Scottish Eggs and Haggis–with a single malt.Perfect for a Burns Night Dinner (January 25).

    Wm Babbington wrote on January 23rd, 2012
  14. How long and what temp should they be deep fried? I am using palm oil in a home deep fryer

    steve wrote on January 23rd, 2012
  15. These were yummy! And VERY filling. I’ve never had Scotch Eggs before, so this was a nice treat.

    Venne wrote on January 23rd, 2012
  16. This is genius. I can’t wait to whip this out to impress some guests.

    Daniel Wallen wrote on January 23rd, 2012
  17. I don’t fry mine, but just stick them on a baking sheet and bake for a half hour.

    I do 6 hard boiled eggs surrounded by a pound of sausage.

    jpatti wrote on January 24th, 2012
  18. Make these all the time, but I do it way differently.

    First off, why fry when you can bake? 400 for 25 mins does the trick. Turn on the broiler for a few minutes to crisp up the bacon if you prefer. What? Oh your recipe didn’t call for bacon? Baby, wrap a slice around those bad boys! Also, a little sprinkle of basil twixt the egg and sausage is nice. Serve with brown mustard or horseradish! Heaven!

    Deannacat wrote on January 24th, 2012
  19. I rolled mine in whipped egg, then in blanched almond flour. I baked them at 400 degrees for 35 minutes. They were crunchy on the outside and perfect all mthe way through.

    Christa wrote on January 24th, 2012
  20. I am a Scot living in America and our food is so much better than the rubbish you eat over here it is not as processed to death either. The US invaded the UK with fast food joints and the rest of the world for that matter, let’s get everyone obese. Anyway, I grew up on grok food and it was great, until I came here years ago I never knew what processed food was. I have had Scotch eggs, the Real MCCoy and making them over here they just don’t taste as good as US sausage, even homemade is just not that good. Even the bacon is not very tasty and everyone goes on and on about it here, it is what we call streaky bacon, the cheapest cuts, our bacon is absolutely delicious, yummm, just thinking about it makes my mouth water. So if in Scotland try the beef we have the best meat in the world where do you think Aberdeen Angus comes from.

    Eatmeat&veg wrote on January 24th, 2012
  21. How about freezing… advisable or not?

    Stephanie wrote on January 25th, 2012
  22. I am totally amazed at the reaction to our humble Scotch egg! I prefer a proper homemade burger with creative side salad personally. One of the difficulties with British food is that there are those who stick to a ‘meat and 2 veg’ philosophy which tends to produce a homogenous boring meal usually with gravy, hence the beige. My partner is like this and while I am colourful and Paleo in my diet, she is beige and boring – it’s a cross I have to bear!

    Paul wrote on January 25th, 2012
  23. This would make a nice compact breakfast to go. I am going to try it in the next couple of weeks

    Gayle wrote on January 25th, 2012
  24. Traditionally, the eggs are served with mustard…and let me tell you there’s good reason behind it!

    Mike wrote on January 25th, 2012
  25. I was planning on making a sarcastic comment about international stereotypes about the food of my native land, but then I recalled the colour of the food I ate for supper yesterday. It was invariably mostly beige…

    Ben wrote on January 25th, 2012
  26. I am so trying these eggs for my Sunday’s breakfast. I’ve never even seen a recipe like this one. I’ve been looking for a cookbook for a while now, and after looking for a few month’s I’ve decided to get the primal cookbook. All the recipes that are posted here are always so delicious.

    Tatianna wrote on January 25th, 2012
  27. I made these with Italian sausage. Browned them on the outside in olive oil, then placed them in the oven baked them a bit longer. Literally amazeballs!

    Renee wrote on January 25th, 2012
  28. I’d like to comment that I’ve made these for years with my family (my mother is from the UK) and they are great.

    For an added bonus.. add up some really really small chopped onion, garlic, carrot and various other spices (especially if you get the unflavored sausage).

    and they fry up excellent in Olive Oil while topped with crushed almonds for that nutty finish!

    Jose A Silva wrote on January 26th, 2012
  29. Thank you to everyone who mentioned using egg and almond flour in the coating part of the recipe. Am I the only one who tried to pull off this recipe as written, only to wind up gnashing my teeth as the sausage slipped and crumbled off the hard-boiled egg? Grr! Arrgh!

    MonsieurLapin wrote on January 28th, 2012
  30. These sound great. I think I’m going to try them on my smoker though. From reading a lot of the other posts, It appears that most of the folks have mis-read the original posting. Awfully defensive out there for taking it out of context I thinks! Are there any primal receipts to help thicken the skin!! LOL

    Cotton wrote on January 31st, 2012
  31. I make these all the time…my local meat joint has some great homemade sausage. These are fabulous, and make a great easy breakfast for my daughter before school!

    Julie wrote on January 31st, 2012
  32. Try the Jimmy Deans ‘All Natural’ sausage. Has no MSG whereas all the other sausage(s) did, even the other Jimmy Deans varieties.

    I handle the sausage with water moistened carving board and hands. your hands will naturally get greasy in the handling and it is much easier to get off the carving board surface.

    I’d have to disagree on the ‘greener the better plantains are best’. They sweeten up and get creamier the darker the peels turn, but take care to not over ripen (peels dried).

    Thanks for the tapioca flour and rice flour tips. The best tip was the chicharones – fried pig skins for that crispy effect.

    I wonder if duck fat would be better than beef fat. I’ve made my own sausage using beef fat and the taste was flat and dry. Adding pork fat made a difference. .

    Austin Bliss wrote on February 20th, 2012
  33. I just make my own and I know for sure what goes into it! Great recipes.. love them.. great for breakfast :)

    Debbie wrote on February 20th, 2012
  34. Its so easy to make your own sausage.

    Kimberly wrote on March 11th, 2012
  35. I have been looking at your website, and every time I look at it, I become more and more excited, for once a “diet” that I can probably stick to, that has answers to my questions, and I can eat sausages and Scotch eggs on 😀 My fave, I have tried these scotch eggs, and OMG they are sooo delicious, I think I am seriously addicted to them!! My son who doesn’t really like egg, also likes to have one in his packed lunch for school! Thank you for giving me hope!

    abi wrote on April 2nd, 2012
  36. Check out our favourite UK blog – they made scotch eggs too and they’re hilarious!

    Laura wrote on April 3rd, 2012
  37. This recipe is lame and extremely difficult. I have cooked many things but this was an epic fail. First peeled eggs are slippery and the pork does not stick well to them so I added some almond meal to the pork. While I could barely get the meat to stick to the peeled eggs, once in the pan much of the meat came off during cooking. Then my smoke alarm went off. Eventually I gave up and threw away $10 worth of good quality ingredients. Unless you have some magic to get the meat to stick to the eggs, I’d pass.

    Jeff wrote on June 2nd, 2012
  38. The pictures show a nice soft-boiled yolk. I’m afraid boiling for 10 minutes then frying would result in a greenish powdery overcooked yolk.

    jon w wrote on August 16th, 2012
  39. I tried these this morning – and while they were not as neat as the photo, they were quite yummy and nice for a Saturday morning breakfast!

    Catrin wrote on September 15th, 2012
  40. Yum! I definitely have to try this soon :)

    Kaylee wrote on March 27th, 2013

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