Sausage and Eggs to Go

The 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 saute?ing 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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79 thoughts on “Sausage and Eggs to Go”

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

  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.

  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).

  4. Dorm room breakfast cooking for those early classes. Gotta try this!

    1. 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.

  5. 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…

    1. 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.

      1. 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)

  6. How many ounce are the ramekins? Seems to be different sizes available.

  7. I have been making egg muffins like these for ages – never thought to use sausage as a crust for them though.

    1. 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.

  8. 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…

    1. 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?

      1. 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.

        1. Thank you. I will now be trying this one out myself. Being death-free is certainly a bonus worth noting.

        1. 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).

        2. 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.

        3. 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.

      2. I am going to try making this with my son! This sounds delicious!

  9. 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?

    1. 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.

    2. I used 7oz ramekins and the worked perfectly. I needed 37 minutes though.

  10. 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?

    1. The egg does wonders for the texture. Gives it that “dairy” mouthfeel without the cream (I do better without dairy).

      1. Thanks Gai. I think I’ll experiment with both and see how smooth I can get it!

  11. Yummy! I’ll give this recipe a try for sure!
    Mahalo for sharing!

  12. 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….

    1. Lisa, this sounds perfect for me! I’m going to try this tonight!

  13. 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!

  14. 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. 🙂

    1. 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’

      1. 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.

  15. Sorry … microwaving changes your food in a negative way ,,,BIG TIME!! But cooked properly,these look divine

    1. 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.

  16. 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.

  17. 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?

    1. 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. 🙂

  18. 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.

  19. 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!

  20. 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 🙂

  21. 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!

  22. 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.

    1. No, the sausage provides more than enough fat to allow easy removal after baking.

  23. This is my first Primal recipe attempt. Ended up making the crust out of Chorizo sausage and 6 eggs, packed into oversized muffin pans instead of using individual ramekins. It worked really well, and I ended up with 10 individual servings. Had to whisk the eggs, though, as a whole egg wouldn’t fit without overflowing.

  24. I have a very large cast iron ramekin. I place about 3-4 strips of bacon around the bottom and sides, then add about 3 eggs and cook on the stove top. It doesn’t heat up my apartment as much as if I turn on the oven, and it tastes great. Add a little finely chopped basil/shallots as well for extra flavor.

  25. I made these tonight and had two and was completely full…very filling and really tasty. I froze the rest and will use them for “hurry up” breakfast. Thanks for the recipe idea, it will be easy to add stuff and change it up a bit.

  26. Use an oversized cupcake tin or ramekin. I tried a normal one and the egg spilled over. No biggie taste wise, but you’ll get more egg in, and a neater package, with oversized tins.


  27. These are a great idea. The green onions really make it. I used a muffin tray and blanched the sausages to remove the skin, as I found it snappy and not integral for the dish. I’ve also tried this with bacon instead of sausage.
    Making a non grainy breakfast quickly is hard but you can make a week’s worth of these and keep in the fridge.

  28. I made these for my family this morning, they turned out fantastic!

  29. Does anyone have any suggestions for a pescetarian option? I love this idea, but am not a fan of pork, beef, or poultry. Thank you in advanced.

    1. I can’t think of a tasty pescetarian option, but maybe sauteed mushrooms, coconut oil and coconut flour as a crust instead of sausage.

  30. These are great! Serve with sliced avocado and sliced grape tomatoes on the side. Also try making bacon bowls – wrap bacon around the outside of a bowl and bake – place on a cookie sheet or tin – cool. Fill with eggs scrambled with veggies or lettuce and tomato for a blt salad.

  31. Need to know, do you cook the sausage first? Most recipes I have done with sausage always suggest cooking first. Thanks.

  32. Finally made these this morning. I only had 2 ramekins and my wife wanted to try one also. One of these is just not enough but they are so good. Tomorrow I go get 4 more tamekins. These would be perfect for taking to work. I can make them up night before.

  33. Made these today. I used one of those bigger muffin tin pans and scrambled the egg before pouring them in the “crusts.” Delicious, substantial and portable.

  34. I made these with Chorizo and used a little of that Mexican farmer cheese and cilantro on top as garnish. The flavors were great, but baking in the ramekin produced a rubbery texture in the sausage. So next time I’m going to use a metal muffin tin with the idea that the extra heat transfer to the outside of the sausage will yield a better texture – I’m hoping to “crisp” the outside.

  35. I’m late to the game, but I needed a high-protein/low carb/make ahead breakfast. … this was perfect! We started the Trim Healthy Mama “diet” which centers every meal around high protein and alternates using healthy fats and healthy complex carbs. This makes a perfect grab and go breakfast, and while I’m sure you can make it as complicated as you want, the bare bones way I made it was still a huge payoff. I just molded some prepackaged sausage into muffin tins (did not spray), cracked a smallish egg in each one, sprinkled some salt & pepper, used a fork to just barely pierce the yolk and swirl the salt down in, pop in the oven for exactly 25 mins. My kids were gobbling them down. Yes, some egg spilled over the top, but it didn’t do any harm. I just made sure to press the sausage a little thinner than you think it should be and it was perfect. Also the 25 mins at 350 made the eggs just soft enough that microwaving throughout the week won’t turn them to rubber. I’ve got a dozen in the fridge right now. Love this idea!

  36. Dumb question, but are the egg yolks still soft after cooking for 30 min? Should I put the formed sausage in the oven for awhile before I add the eggs? Thank you.

  37. I made these last night for my husband and I! He had unscrambled and I had scrambled! Both versions turned out great and were delicious warmed up this morning! Thanks for this great addition to our low carb diets! 🙂

  38. It doesn’t specify in the recipe so I am wondering if the sausage is pre-cooked or raw when you form it in the ramekin?

  39. Saw this today and whipped up a batch. I have a Popover Pan which makes these the perfect size. A pound of sausage, some seasonings (chives, garlic, ground thyme) , a smidgen of cheese and into the oven. Perfect. I had only one as it filled me up perfectly and now have breakfast for several days. I undercooked them slightly so I can heat them when ready to eat without them being overcooked. Thanks!

  40. What is the nutritional information for this recipe? Mainly the carb, fat and protein amounts.
    Thank you