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

Sausage and Eggs to Go

Sausage and Eggs to GoThe following recipe is pulled straight from the pages of the new Primal Blueprint Publishing publication Primal Cravings. Authors Brand and Megan Keatley really know how make delicious Primal dishes, and often with surprisingly few ingredients. This recipe doesn’t disappoint on both counts. Start day 13 of your 21 day challenge off right and give this recipe a try today. Now, enter Brandon and Megan…

A big problem with making a good go at Primal eating is breakfast. The reason is twofold. One, we’re all so used to standard American breakfast fare of the last 30 years (processed carbs and sugar, think: cereal, bagels, pastries, juice) and two, it’s early and you have a job or class or something to get to, who has time to cook?

We’ve got a recipe that’s really helped people to solve both of those problems. Our Sausage and Eggs to Go is a delicious, convenient, and most importantly portable option for Primal breakfast. These can be made ahead of time and reheat really well, which is difficult to do with other egg recipes. Try them plain or with some yellow mustard.

A solid recipe as-is. You could also use this recipe as a base for endless variations. Try sautéing mushrooms and onions or bell peppers and ham, then adding them into whisked eggs.

Serves: 6


  • 1 pound Breakfast Sausage (from page 264 if you own a copy of the book, or store bought)
  • 6 eggs
  • 1 green onion, sliced
  • Salt to taste


Preheat oven to 350°F.

Divide the sausage into 6 portions, and place each into its own individual ramekin. Use your hands to push the sausage around the bottom and up the sides of the ramekin, creating a “crust” for the egg to bake in.

Crack an egg into each sausage crust. For a scrambled variation, whisk the eggs before pouring in.

Top with a sprinkle of salt and a few slices of green onion.

Bake until the eggs are set, about 30 minutes.

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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. I thought about doing something like this in potato skins.

    Animanarchy wrote on September 28th, 2013
  2. I LOVE this cookbook and have been eyeing this recipe for a while. They have another version of it where you take a slice of ham and line the ramekin or muffin tin with that instead of sausage and cook the egg in that. Maybe I will make this this weekend. The recipe for the American Burger is also great and I love the biscuits and chocolate chips cookies.

    CaliforniaGirl wrote on September 28th, 2013
  3. I have made variations on this for years – my kids call them muggins (for egg muffins). Adding chopped broccoli, chopped bell pepper, spinach, etc. makes for variety, as well as trying different sausages (breakfast, italian, Andouille).

    John wrote on September 28th, 2013
  4. yum! these look great

    we have been on a sausage kick lately

    Purelytwins wrote on September 28th, 2013
  5. Dorm room breakfast cooking for those early classes. Gotta try this!

    Olivia wrote on September 28th, 2013
  6. Can you do this in a muffin tin instead of ramekins?

    Traci wrote on September 28th, 2013
    • Of course you can. A ramekin is just a small individual-size container, same as what you have in a muffin tin. Large shallow containers will probably need less cooking time than small deep containers. Otherwise, just about anything would work, including potato skins, as someone here suggested.

      Shary wrote on September 28th, 2013
  7. I make egg muffins in a muffin pan. Same concept. They are wonderful for pulling out of fridge and eating at work or even on the go. I do microwave them when I get to work. Bad, I know…

    Ara wrote on September 28th, 2013
    • Nothing wrong with a microwave, despite the occasional spates of silliness that float around the web. The heating via microwave changes your food no more or less than other forms of heating.

      John wrote on September 28th, 2013
      • Exactly, microwaves are not at all bad in and of themselves, despite what the Russians say. Just don’t microwave in plastic and you’ll be fine. (Don’t worry, I do it more than I should too)

        Alex wrote on September 30th, 2013
  8. How many ounce are the ramekins? Seems to be different sizes available.

    Bill wrote on September 28th, 2013
  9. I’m SO going to make these! :)

    gibson wrote on September 28th, 2013
  10. I have been making egg muffins like these for ages – never thought to use sausage as a crust for them though.

    salixisme wrote on September 28th, 2013
    • What do you put in them, if you don’t mind my asking? I’m new to paleo, and I don’t always like sausage.

      Sara wrote on October 8th, 2013
  11. Will be making these tomorrow. Thanks!

    Lois wrote on September 28th, 2013
  12. I still have my supersized fat-ass muffin tin from back in my bad old days, and have used them to bake “quiche muffins” for ages. Using the sausage as a crust is a twist I hadn’t tried before (though I should have, considering how many “meatzzas” I’ve made and devoured).

    Well! I guess that settles the question of what to make for dinner…

    Artemis67 wrote on September 28th, 2013
  13. Yum! Can’t wait to make these!

    Barb wrote on September 28th, 2013
    • These look great! Speaking of food, a few days ago, someone (who i will always owe a great deal) mentioned making icecream from bananas. Well that was all I needed to start experimenting! The best so far… I didn’t freeze the bananas first, I just blended them (three large ones) along with three generous dolops of double cream (I have no issues with dairy) a large handful of blueberries and a handful of raw macadamias. I then poured the mix into a container and placed in the freezer. A few hours later… OMG! This was such a great reminder that being primal has nothing to do with deprivation. This icecream tasted better that anything i’ve ever bought from the store.
      Does anyone else have a favourite banana icecream blend?

      Johnsai wrote on September 28th, 2013
      • I buy spotted bananas at a local store for $.25 a pound, slice then keep in my freezer. Food processor: Cocoa, vanilla, an egg yolk and a little stevia. Tastes like a chocolatey-er Wendy’s Frosty without all the death.

        Gai Cambel wrote on September 28th, 2013
        • Thank you. I will now be trying this one out myself. Being death-free is certainly a bonus worth noting.

          His Dudeness wrote on September 30th, 2013
      • What is “double cream”? Whatever it is, it sounds delicious!

        Gina wrote on September 28th, 2013
        • I believe that translates to heavy cream in US speak. 😉

          Paleo-curious wrote on September 28th, 2013
        • Double cream is about 54% fat. It’s usually thick enough to slice, like it’s just about to become butter. Ordinary cream (at least here in Australia) is 35% fat. If it’s not whipped or thickened with gelatine or the like, it’s runny and pourable (my favourite).

          Elisa wrote on September 29th, 2013
        • Wow, that’s quite a bit heavier than heavy cream then! I wish we had it in these parts!

          Paleo-curious wrote on September 29th, 2013
        • If Johnsai is from the UK, the double cream he’s talking about is the equivalent of US heavy cream – it’s not that thick. We do have Extra Thick double, but it’s nothing like butter.

          Julia wrote on September 29th, 2013
        • The thick stuff is called clotted cream in the UK and is truly heavenly.

          Lesley wrote on September 29th, 2013
        • Sorry, yes I should have explained. I’m in Australia and the double cream is 56.9% fat (Gippsland Dairy Brand). It is so firm it sits up on a spoon. It is brilliant in a bowl with any fruit, berries, pear, peach, mango etc as a simple desert. It just finishes an evening off perfectly. Thanks to Mark I see ‘fat as my friend’ and have lost 20kgs of weight in the last 4 months without even trying. I have found the perfect combination that works for me. I eat paleo, live primal and also follow the Fast-5 Lifestyle promoted by Dr Bert Herring. It has been such an easy way to return to my ideal weight and the science is completely sound.

          Johnsai wrote on September 29th, 2013
      • I am going to try making this with my son! This sounds delicious!

        Sara wrote on October 8th, 2013
  14. I just tried these tonight, and found my muffin tins were too small. I could only use about 1.7oz of sausage for each “crust” and a full egg would not fit in to the crust. I ended up beating 4 eggs and just spooning some liquid in to each crust. They look good, but they’ll end up being breakfast for tomorrow.

    What’s a decent sized ramiken to use for things like this?

    Perry wrote on September 28th, 2013
    • This recipe was a DISASTER. Mark, it would be really helpful to give some dimensions or specifics, like listing specialty equipment (such as a 1-cup ramekin) in the beginning of the recipe, or modifying the directions to specify that you cannot fill the sausage cups to the tippy-top, but leave a 1/2″ space, or whatever. Something like that would have been useful.

      This was a big waste of expensive organic pork sausage and free-range eggs. My scrambled egg mixture boiled over, there was a huge mess, and now I’m going to have to spend a lot of time cleaning my oven. Ugh. So much for attempting something new and fun.

      Rosie wrote on October 14th, 2013
    • I used 7oz ramekins and the worked perfectly. I needed 37 minutes though.

      Sean wrote on November 20th, 2013
  15. Thanks Gai. I’ll have to try that one too. I have seen cheap bags of ‘over-ripe’ bananas in my green grocers (I’m in Sydney) as well, but never knew how peolple used them. Now I know. Also, why the egg. Does it change the consistency?

    Johnsai wrote on September 28th, 2013
    • The egg does wonders for the texture. Gives it that “dairy” mouthfeel without the cream (I do better without dairy).

      Gai Cambel wrote on September 29th, 2013
      • Thanks Gai. I think I’ll experiment with both and see how smooth I can get it!

        Johnsai wrote on September 29th, 2013
  16. Yummy! I’ll give this recipe a try for sure!
    Mahalo for sharing!

    Wayna wrote on September 28th, 2013
  17. This is a great spin on a similar meat crust pizza that I’ve made before. These could be great made in advance and eaten on the go.

    Dr. Anthony Gustin wrote on September 28th, 2013
  18. If I eat breakfast – I eat a lot, so one of those “sausage and eggs to go” would not be enough for me :-) (says “serves 6”) But they sound delicious!
    I’ve recently posted a recipe for egg and bacon (and mushroom and leek) baked in red bell pepper halves. And you can sure eat them cold too….

    Lisa wrote on September 29th, 2013
    • Lisa, this sounds perfect for me! I’m going to try this tonight!

      Sara wrote on October 8th, 2013
  19. I’ve made this using proscuitto as the ‘crust’ which was nice because you could wrap it up the sides too. I add sauteed veggies like onion, pepper and even chopped up broccoli which is delicious and adds some crunch. I’ve tried cracking the egg right in there and also whipping up some eggs with a splash of coconut milk and found that the best is a slight mix. So my refined order is:
    1.line the muffin tin with proscuitto (no spray or butter necessary, the fat from the meat is enough) 2. add a little of the whipped egg 3. crack another egg on top 4. add misc sauteed veggies 5. a sprinkle of cheese if your diet allows :) enjoy!

    amanda wrote on September 29th, 2013
  20. We do a similar one with scrambled eggs, to which I’ll sometimes add some coconut flour and a bit of baking powder to give it a slightly cake-like texture. These are great for breakfast but also freeze up well to toss in school lunches, and they aren’t so weird that my kids’ classmates give them funny looks. LOL

    I also have used ground meat with Italian seasoning in the base, so more of a “meatball” flavor than sausage, and taco/chili seasoning with your choice of ground meat(s) works out well too. For that matter, you could even leave out the meat (one of my kids self-selects away from most meat but willingly chows down on eggs!) and just make the egg muffin.

    Oh, and a piece of bacon atop each muffin is usually appreciated by the offspring as well; even the mostly-meatless child will make concessions for bacon. :-)

    crunchymama wrote on September 29th, 2013
    • Ok Crunchy Mama, I’m trying this. I’m a dumpa dumpa dumpa person, so I dumped some coconut flour in and some baking powder and we’ll see how it goes. Made half with sausage and half with bacon. I put in a bit of chopped up date in to make it seem like you get a bit of syrup with it. Had some bacon left over so that went into mini muffin tin with just bacon and a bit of date, we’ll see if it’s a snack that lasts until tomorrow or not.
      Thanks for that idea sista’

      2Rae wrote on September 29th, 2013
      • Ok, just an update…… It all turned out rather tasty! I had one with bacon and one with Italian sausage, mmmmmm, however, the ones with bacon didn’t come out of the tin as well as the sausage, it’s ok, I have skills, I win and they are all now waiting for breakfast this week. Eeeeeeeee, so excited to use this for mornings along with the hard boiled goodness we usually use.

        2Rae wrote on September 29th, 2013
  21. Sorry … microwaving changes your food in a negative way ,,,BIG TIME!! But cooked properly,these look divine

    Eager Beaver wrote on September 29th, 2013
    • There’s always something with microwaving…share similar opinion Eager!

      Jonas Larsson wrote on September 29th, 2013
    • The “old fashioned” way is to put it in something that won’t leak out (like a jar) and stick them under your arm pits and viola it’s warm by lunch. That’s how my mom would heat up baby food on a trip. Give each girl (3 of us) and stick one little jar in our arm pits, you just had to wait until it was your turn to give it up. We didn’t even question it, funny now to think about it…… never lost a jar either, amazing that we didn’t.

      2Rae wrote on September 29th, 2013
  22. These sound good, will do this with the rest of the Italian sausage we have left. However, my husband is a fan of bacon, eggs and pancakes with syrup, so I’m leaving out the pancakes and syrup and putting in a few chopped up dates to give it a sweet syrupy taste. Hope it comes out well. He liked the bacon wrapped sausage dates we made so it should work just fine.

    2Rae wrote on September 29th, 2013
  23. When Pan frying sausage, I usually end up draining out the grease, not that I’m afraid of fat, it’s just abut much for me. I do the same thing with bacon. Do these not need the grease drained off, or does it depend on the type of sausage used?

    peter wrote on September 29th, 2013
    • I can’t answer your question, but note that many people, myself included, will save excess bacon grease in a jar for use as a cooking fat or ingredient later. AFIK, bacon grease is bacon flavored lard. :)

      Bill C wrote on September 29th, 2013
  24. NIce concept Mark!

    Jonas Larsson wrote on September 29th, 2013
  25. This is amazing. Gonna be putting this together today for my fiancee!

    Emeroy wrote on September 29th, 2013
  26. Made these last night and ate 1 hot for a snack and eating 2 cold for breakfast this morning. Fantastic both ways. Organic maple smoked breakfast sausage, 1 organic cage free brown egg, and a squeeze of honey into the egg white.

    One of my fave recipes I’ve found in a long time.

    JNN wrote on September 30th, 2013
  27. We make these for snacks all the time. I use bacon as the crust and sometimes add veggies to the egg mix too. I can’t wait to try it with sausage! Yum Yum!

    Primal-Loe wrote on September 30th, 2013
  28. Awesome! We eat eggs most days for dinner because its so easy and the protein breaks down slower. I am going to make a batch of these soon! Thanks for helping me keep eggs creative :)

    Amy wrote on September 30th, 2013
  29. I made these last night. Cooked them in a muffin pan and with regular onions rather than green. A pound of sausage made seven, but I didn’t make the layer of sausage thin enough. It puffed and really didn’t leave room for the egg. So WHEN I make these again, I will definitely make the sausage layer thinner. They are delicious though!

    Kent H wrote on October 1st, 2013
  30. Daft question. How do you brown the meat off as in the photos. My sausage meat looks a bit pale. It is cooked through and tastes ok. But the meat doesn’t brown in a ramekin.

    Cliff wrote on October 1st, 2013
  31. Do you need to grease the muffin tin first?

    hjarnot wrote on October 2nd, 2013
    • No, the sausage provides more than enough fat to allow easy removal after baking.

      Brady wrote on October 3rd, 2013

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