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

Sausage & Egg Breakfast Bites

If we have two things in our refrigerator – homemade sausage and eggs – we know it’s going to be good day. With those two ingredients we can whip up a scramble, an omelet, sausage patties with fried eggs or if we have just a little bit more time, a baked egg and sausage dish that can be eaten at the table or on the go.

What we like about baked eggs is that they can be sliced into finger food, which is great for adults who are rushing to work, teenagers who are rushing to school and kids who think eating with their hands is much more fun than using a fork. You can bake eggs up as a frittata, or give them a little more time in the oven in a square pan for a thicker, sturdier shape. Make this recipe for Sausage & Egg Breakfast Bites at night and the next morning just slice and go – the squares are just as good cold as they are heated up.

We like to make a big batch of sausage then freeze it in smaller portions that can be defrosted in the fridge for a single meal. Planning ahead like this make recipes like Sausage & Egg Breakfast Bites a snap. The homemade sausage adds enough flavor to the dish that you really don’t need any added salt or seasoning. Of course you can make this with just sausage and eggs, but try to sneak in a veggie, too. Eggs are a good vehicle for sautéed greens, like kale or swiss chard, but mushrooms, onions and bell peppers are tasty as well.

Simple, fast, convenient, healthy, delicious. What more can you ask for from your breakfast?


Makes 4 large or 6 small squares

1 small bunch of dark greens, such as kale, Swiss chard, beet greens or spinach

1-2 cups of crumbled, uncooked sausage (try homemade

8-10 eggs

a small bunch of parsley or other fresh herb


Preheat the oven to 375 F.

Slice the greens into thin strips (if using kale, removed the stems). Sauté in oil or butter over medium heat for several minutes, then add the crumbled sausage.

Continue to sauté until sausage is basically cooked, then turn off heat.

Whisk the eggs then stir in the parsley, kale and sausage.

Pour into a greased 8×8 pan. Bake 20-25 minutes.

Let cool slightly before cutting into squares.

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 must say… I have been getting slightly tired over cooking my eggs in a pan all the time. I need something different. I have countless recipes on how to cook eggs differently.

    But, this one hit me. I just sent this recipe to the printer and will be making it tomorrow. I am going to the farmers market in 1.5 hours to purchase jumbo eggs and sausage.

    I will bake this tomorrow morning for the entire family. I can’t wait!

    Wait… my mother is 100% against pork. Oh well. I guess more for me 😉

    Primal Toad wrote on April 30th, 2011
    • Funny story: I went to the farmers market and purchased 4 dozen eggs, 3 lb Chuck Roast and 1 lb. breakfast sausage.

      I came back with 4 dozen eggs, 3 lb chuck roast and….

      I left the sausage. I will have to grab it next week and make the recipe the following Sunday.

      PISS. ME. OFF.

      Primal Toad wrote on April 30th, 2011
      • HAHAHA That is a funny story! LMAO! But really, we all know you never forget sausage. It’s all you think about….sausage…

        Geoff wrote on April 30th, 2011
        • I have a question for you Geoff. Do you have anything better to do other than stalking a 23 year old male over the internet?

          You seem to be so interested in my life and I am curious as to why.

          How many pull-ups can you do Geoff? It seems weird how an individual who can do 14 pull ups (myself) is “weak.”

          Gee Geoff, or Jeff, what is your last name? Stalker?

          Your comments do not concern me. I will be honest and admit that they once did. But, today, they get me added traffic from the most targeted blog.

          So, Jeff… if you continue to stalk a 23 year old maleover the internet like you have been for what seems like almost a year then continue to do so. It’s your choice.

          Primal Toad wrote on May 16th, 2011
    • I cook mine in a muffin tin. it turns them into perfect little portions for a meal, or just a snack. it also gives the edges a bit of crisp if you like that.

      Gab wrote on May 16th, 2011
  2. I make this every week for breakfast. It’s great when I’m in a rush, which is almost always. 😉 I just tuck it in my bag and I’m ready to go.
    I highly recommend!!

    Adrienne wrote on April 30th, 2011
  3. As someone who eats mainly paleo, I end up having eggs for breakfast about 90% of the time. As you can imagine, variations on scrambled, sunny-side, and boiled get pretty old pretty quickly.

    I’ve cooked eggs in the oven before as a frittata, but these look much more delicious! I look forward to making them.

    Jeremy Priestner | Art of Lifting wrote on April 30th, 2011
    • Why not eat a big ass salad for breakfast? Smoothie? Salmon and veggies? Steak and veggies?

      Just a thought. I eat all foods at anytime. Its exhilarating.

      When I open a Primal restaurant all foods will be served all day. Thats how it should be!!

      Primal Toad wrote on April 30th, 2011
      • Will you be opening a restaurant before or after you move out of your parents house?

        Geoff wrote on April 30th, 2011
        • Probably as soon as you stop trolling him, I’d guess…

          Uncephalized wrote on April 30th, 2011
        • So….he’ll never open it. Just as I suspected.

          Geoff wrote on April 30th, 2011
        • Geoff–
          Will you start being as funny and clever as you actually believe you are before or after graduating from middle-school?

          fritzy wrote on May 8th, 2011
      • @ Primal Toad: Enough already!! This is not Twitter!! No ones cares that you left your damn sausage…blah, blah, blah…! Stop Twatter with such verbal diarrhea.

        @ Geoff: LMAO!! Too funny! Not your fault Toad Boy just keeps giving you ammo to mess with him. Thanks for the laugh! J.

        Jedi # 1 wrote on May 1st, 2011
        • @ Geoff, Emily, and Jedi #1
          Whoa guys. This site is somewhere where all positive comments are welcome. It’s destructive and hurtful comments like yours that turn people away from the community we are trying to build. So please, if you can’t grow up and use some self-restraint in your comments please don’t post them. Thanks

          Ben wrote on May 1st, 2011
        • I always thought that the paleo community was kinder and more respectful. Comments like this are just shameful. Toad is an incredibly passionate person, and he has what it takes to make a difference in many people’s lives. Being mean and condescending has no purpose, because what does it really accomplish? You guys should be seriously ashamed of yourselves.

          Nichole wrote on May 1st, 2011
        • Jedi:

          Enough, already, this is not a site friendly to trolls and flaming. Get a clue and let Toad be. If you don’t like his comments, be sensible and don’t read them. If you want to bully, go crap somewhere else.

          fritzy wrote on May 8th, 2011
        • I think Geoff, Jeff and Jedi #1 are all the same people… he was a girl once too.

          It is so sad. But when one learns to ignore trolls or begins to play games with them its quite comical.

          Yes, I do still live with my parents and 99% of the people I talk to say to live there as long as I can without over doing it. I will be moving out in June however enabling me to grow the great primal community a hell of a lot more and faster.

          Geoff – are you even primal?

          Primal Toad wrote on May 16th, 2011
    • I eat eggs for breakfast nearly every morning too. I don’t know why, they never get old for me. Of course if I over do it too many days in a row, my stomach lets me know…

      I am a fan of smoothies myself for alternatives or a bowl of berries + almond butter.

      Jennifer wrote on April 30th, 2011
      • I’m the same way! I’m cool with eggs for about 3 days and then I’ve got to lay off. I thought it was just me…

        I’m so thankful to have a community of people (even over the interweb) to compare notes with!

        Peggy wrote on May 4th, 2011
      • Smoothies are a fantastic alternative! Why not eat steak and veggies for breakfast? A salad? Leftovers?

        Primal Toad wrote on May 16th, 2011
  4. This looks fantastic! I’m going to make it today with collards, onions, orange bell pepper, and mushrooms. I’m always happy to find egg recipes that don’t involve a lot of cheese.

    Ayla wrote on April 30th, 2011
  5. Such funny timing….I realized this morning that I’ve run out of bacon, which is the foundation for my usual breakfast fry up. So I was looking for alternate ideas. Ended up making the berry pancake from the quick and easy cookbook (YUM!) but since I have eggs, sausage, and kale, I could just as easily have made this. I guess it’s tomorrow’s breakfast!

    Liz Chalmers wrote on April 30th, 2011
  6. Last night my friends and I got together and made some homemade sausage. This morning I open up MDA and find a recipe using homemade sausage.
    Well yes, it probably is. But I’m still pretty excited about it.

    Shaun S wrote on April 30th, 2011
  7. Looks delicious! The possibilities are endless – just use whatever veggies you have on hand. Thanks for the great idea!

    Marjorie wrote on April 30th, 2011
  8. When you’re cooking the greens do you remove them from the pan before adding the sausage? Seems like by the time the sausage is done the greens would be pretty cooked down.

    Dan Zierath wrote on April 30th, 2011
  9. just looking at this (on day 1 of primal :)) and thinking- is it possible to put into muffin tins and cook that way? would make it easier to transport. might change the cooking times a bit, and i’m looking forward to experimenting.

    akh wrote on April 30th, 2011
    • I’ve done that with a similar recipe, I put a little cream in mine. Works perfectly. Make it up on the weekend, voila breakfast for the week.

      bbuddha wrote on April 30th, 2011
  10. Mmmm, eggs…

    But I’m much too impatient for this recipe at the moment. I’ma just fry some up in lots of Kerrygold…

    Uncephalized wrote on April 30th, 2011
    • Niiiice! Makes me wish I ate butter 😉

      Ben wrote on April 30th, 2011
      • Wha-whaaat? No butter? But how do you live?

        Uncephalized wrote on April 30th, 2011
      • Ben! Are you lactose intolerant? I am as well but do just fantastic with butter and whey. Why no butter?!

        Primal Toad wrote on May 16th, 2011
  11. Thanks for the idea! We didn’t get any sausage this week, so I just whipped up a dozen eggs and a few cups of strained salsa fresca (I really squeezed the liquid out). Baked 20 minutes in 12 greased muffin cups at 375. Easy, easy. They’re cooling right now!

    September wrote on April 30th, 2011
  12. For more ideas look for recipes for eggah (cook it in a pan — cast iron is excellent and finish under the broiler or bake)
    I like spinach and cheese. I’ve also used left-over chili with or without cheese. The possibilities are endless.
    Maybe I’ll try it with liver and onions with bacon.

    Jim wrote on April 30th, 2011
  13. I actually make two pans of this at a time, and divide it up into individual portions in plastic containers. In the morning, I heat it in the toaster oven, place it back in the contain and you have the perfect commuter’s breakfast! It freezes really well, so you can make as much as you want ahead of time. Oh, and sun-dried tomatoes work really well as an add-in.

    Patty wrote on April 30th, 2011
  14. We’ve been eating homemade sausage since Mark first posted the recipe. Any celiac knows that they can be glutened by store bought(or restaurant)sausage. So, thanks a million, Mark.
    Yesterday I sliced a yam, cooked it in coconut oil till brown and then removed the and drained the yams. Next I lightly browned 1 cup of onions and 1/2 pound of sausage until done. Then I topped the sausage/onions with the yams in a fairly solid layer. The next layer was spinach on top of the yams (my son’s recipe called for arugula) and poured ten beaten eggs on top. I seasoned this with roasted red peppers, salt and pepper. It cooked stove-top on medium heat until fairly firm and five minutes under the broiler finished it.
    We sliced and ate it like a pizza. The things you learn from your kids…

    Cindy wrote on April 30th, 2011
  15. I am always looking for new ways to have breakfast on the go. I would probably do it in a muffin tin so that they are already portioned. Thanks for the inspiration!

    Judy wrote on April 30th, 2011
  16. for those that don’t like pork (or don’t have sausage on hand)….this could easily be made with ground beef as well – I love it “taco style”, spiced up with cumin and coriander

    Rhonda wrote on May 1st, 2011
  17. Making these tonight to eat the first few days of the week.

    Kent Hawley wrote on May 1st, 2011
  18. So I just started eating primal a few days ago. Already struggling with what to eat for breakfast besides eggs everyday. I used to eat oatmeal all the time. It seems breakfast is going to be my biggest challenge. What do you guys do?

    Daria wrote on May 1st, 2011
    • I would recommend finding the primal fit foods that you enjoy the most and eat them whenever you want.

      Eating primal should never be about restriction. As long as you are eating the primal foods that you love than you’ll never miss non primal foods like oatmeal.

      Charley wrote on May 3rd, 2011
  19. I’m not fond of the constant posts by Toad, but I’m not immature enough to make fun of him to get him to stop. How about trying a reasonable, grown-up response of “Hey, Toad, I’m not sure we need to hear every last detail of your day here on the MDA blog.”
    Just cause we’re supposed to play and have more fun like children with a primal lifestyle, doesn’t mean we need to interrelate like junior high school idiots. Let’s raise the bar with our discourse, not just at the gym.

    Elisabeth wrote on May 2nd, 2011
    • ?

      Elisabeth wrote on May 3rd, 2011
  20. I am new here and I am pretty disappointed if this is what I have to expect from some followers of this lifestyle. Luckily, the nastiness appears to be limited to a few individuals. Even so, I will probably just skip all the posts from now on. I am not interested in negative commentary regarding other individuals – a total waste of my time. I was hoping for information and support.

    Sara wrote on May 4th, 2011
    • No, you and several other people are being nasty–who gives a rats-ass about the rest of the web community? If you want to be shrill, go to one of those other place on the “interwbz” of which you speak and crap there. This forum should be above the fray. You’re being petty and derisive for it’s own sake. It’s sad, really and I can think of no good reason for it. Would you say these kinds of things to someone’s face?

      Don’t like what Toad has to say? Get over it. He doesn’t have anything but kind words of encouragement and yet he’s met with bullying. Grow up.

      Seriously, why do people get a high from making such comments? Maybe Mark needs to start moderating comment submissions. It shouldn’t have to be that way but it seems that invariably every popular website eventually falls prey to trolls and flamers.

      fritzy wrote on May 4th, 2011
      • The high is a tiny adrenal rush, probably to fill in the spaces between 3-hour Halo sessions.

        Trolls don’t care about you, me, or anything except the minuscule hit. It comes from Toad replying, and it comes from anyone else that shows outrage.

        Anyone that thinks they are helping by replying are mistaken. You are actually providing the reward pellet for the rat.

        Paul C wrote on May 23rd, 2011
  21. This looks amazing – Easy to make with ingredients that you’ll always have around the house. Top stuff yet again Mark :)

    Healthy Hideout wrote on May 5th, 2011
  22. Has anyone tried making this by substituting natural nitrate free bacon for the sausage? Will it cook if I add it raw?


    Lee wrote on May 11th, 2011
  23. Nevermind, I’ll probably make the bacon up first then add some greens to the mix.

    Lee wrote on May 11th, 2011
  24. I saw someone mentioned this freezes well. About how long are they good for? Not having to cook breakfast everyday would be awesome.

    Fox wrote on May 11th, 2011
    • If you package it properly to avoid freezer burn, they will easily be good for a couple of months.

      Patty wrote on May 12th, 2011
      • properly… i.e, vacuum bag?

        Fox wrote on May 12th, 2011
        • Anything that is air-tight. I use the square stackable glad plastic containers. There’s a post on my blog called “Egg Squares to Go” that shows them.

          Patty wrote on May 15th, 2011
  25. I just made this last night with dill and canned collared greens. I also added a little bacon.

    It’s awesome! I just had a bit last night as a snack and will be enjoying some today for my post workout meal.

    Primal Toad wrote on May 16th, 2011
  26. Try adding pancetta, spinach, diced onions, garlic and red bell peppers for a delicious variation of this easy recipe.

    I slice up some fresh Roma tomatoes and basil as a garnish.

    desmond wrote on May 16th, 2011
  27. Looks so yummy! Cannot wait to make these after my trip to Trader Joes! 😀

    Charity wrote on May 16th, 2011
  28. I have been making these for a while but I use the small silicone baking cups. It’s a little more time intensive but I’ll make several dozen and put them in bags in the freezer. Four or five of these popped into the microwave for about 30 seconds or so makes a great super quick meal for any time of the day. I make variations with different ingredients and spices.

    Lady wrote on May 16th, 2011

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