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. 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
  2. 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
  3. 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
  4. 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
  5. Its so easy to make your own sausage.

    Kimberly wrote on March 11th, 2012
  6. 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
  7. Check out our favourite UK blog – they made scotch eggs too and they’re hilarious!

    Laura wrote on April 3rd, 2012
  8. 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
  9. 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
  10. 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
  11. Yum! I definitely have to try this soon :)

    Kaylee wrote on March 27th, 2013
  12. Slap on the wrist for you Mark. How to write a blog article and alienate potential users. As a Brit I feel offended by your remarks about bland British food. That’s a bit rich coming from the Country that sent us such excellent cuisine – McDonalds KFC and Burger King…should I go on. Hopefully you’ve taken on board these comments and you may re think your views on British food. I have to agree with some of your users Jamie Oliver, Gordon Ramsay, Hugh Fearnley Whittingstall, are fabulous examples of Great British chefs.

    Elaine Egan wrote on May 7th, 2013
  13. I love the idea of these and the convenience of an “eat and go” breakfast for mornings when I have to hurry. Are they good cold? I don’t own a microwave and wonder if they have to be heated to be delicious.

    Kim wrote on September 10th, 2014
  14. Scotch Eggs? Love ’em! I deep fry mine in a Fry GranPappy with fatworks pure grass-fed beef tallow.

    Scott Shaw wrote on July 13th, 2015

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