This is a great little make-and-take recipe, which I originally got from a cook book for endurance athletes who need to fuel up during exercise but for whatever reason can’t eat or do not like the electrolyte gels.

I’ll read your words later. To the recipe, and beyond!

Contrary to the original instructions, I’ve left the potato skins on because that’s where all the potassium and other nutrients live (for the most part) in a potato.

See the skins? This is where the majority of a potato's fiber and vitamins live. Don't skin it!

See the skins? This is where the majority of a potato’s fiber and vitamins live. Don’t skin it!

This is great to take if you are traveling and don’t want to stray too far from your normal at-home diet, or it’s a good make ahead to bring for lunch to work or school, or even just to scarf down for breakfast on busy mornings. A sausage muffin or two thrown in with some leftover salad makes a great and healthy lunch. Have I mentioned this is an awesome make-n-take yet? And if you do mini muffins they are fun for kids!


Look how cute these little suckers are!


Savory sausage and potato muffins

Serves About 12 regular or 24 mini muffins
Prep time 10 minutes
Cook time 22 minutes
Total time 32 minutes
From book Feed Zone Portables by Biju Thomas & Allen Lim


  • 3 Large potatoes (cubed)
  • 4-6oz venison breakfast sausage
  • 1/4 cup onion (minced)
  • 4 eggs
  • 1/2 cup whole wheat flour
  • 1 teaspoon salt
  • 1 heaped teaspoon cumin
  • grate parmeson (to top)
  • salt and pepper to taste


  • fresh herbs


Step 1
Preheat your oven to 350 and grease a muffin tin with cooking spray. Place the potatoes in a microwave safe bowl with a splash of water, cover, and microwave on high for 3-5 minutes
Step 2
Brown the sausage over medium in a pan. (Set a little aside if you want to top your muffins with a little sausage.) Add the onions, pre-cooked potatoes and a little salt and pepper to taste and cook until everything starts to brown nicely. Meanwhile, mix together the eggs, flour, teaspoon of salt, spices and herbs if using. Beat the mixture until the eggs get nice and fluffy but not too stiff. Add the sausage and potato mixture.
Step 3
Pour the mixture into muffin tins. Top with grated parmesan and extra sausage if desired. Bake 20-25 minutes, or until they pop right out of the muffin pan. (You can do the toothpick test, but it may just poke through a potato.) For mini muffins, bake 12 minutes.
Non-game substitution: Any breakfast sausage, or any sausage really, will work well here. If it’s in casings, either squish it out of the casings before cooking or make sure you chop it into tiny pieces.
Vegetarian substitution: You can very easily leave out the meat and just have potato muffins. Maybe add in more cheese and some finely chopped green onion to snazz it up a little more.

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