Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Some mornings, nothing hits the spot like a breakfast sandwich. Skip the fast food drive-through and doughy English muffin and instead make yourself this wholesome protein-packed Primal Egg McMuffin.
Eggs, with no other ingredients added, can easily be made into “English muffins” by using a biscuit cutter as a mold. Add a basic burger (seasoned like breakfast sausage, if you like) and a strip of bacon and breakfast is served.
A pound (450 g) of ground meat and a dozen eggs will make 6 sandwiches. If you’re making just one or two breakfast sandwiches, plan to use about 2.5 ounces (70 g) of ground meat, 2 eggs and 1 strip of cooked bacon for each sandwich. However, the sandwiches keep fairly well in the fridge for a few days so don’t hesitate to make a bigger batch for grab-and-go eating in the morning.
Time in the Kitchen: 30 minutes
In a bowl, mix together the ground meat and salt, black pepper, fennel seeds, nutmeg and allspice. Form the meat into 6 patties weighing about 2.5 ounces/70 g each. Set aside.
Heat a well-oiled skillet over medium-low heat. Set a 3 1/2-inch (9 cm) biscuit cutter in the skillet. Whisk one egg and pour the egg into the biscuit cutter. As the egg cooks, gently scramble it with a small rubber spatula or other utensil, making sure to scrape up/pull back the bottom and let more of the raw egg hit the hot pan (sort of like cooking an omelet).
Once the egg is about 1/2 way cooked, stop scrambling and leave the egg alone so it can firm up on the bottom. Run the spatula around the edge of the biscuit cutter to loosen the egg and gently lift the biscuit cutter. Flip the egg patty and cook for 1 or 2 minutes more. Repeat this process until you have enough egg “muffins” for your sandwiches.
In the same skillet, raise the heat slightly and cook the meat patties for 3 to 5 minutes a side until done.
To make a sandwich, layer the egg, burger and bacon and top with another egg.