Leena Watts
Scotch eggs are a popular snack, picnic food, or meal, but are they suitable for a keto diet? Traditional Scotch eggs are coated in breadcrumbs and sometimes flour before being deep-fried, which can result in a single Scotch egg containing up to 18 grams of carbohydrates. However, by making a few simple substitutions, it is possible to create a keto-friendly version of this dish. Replacing the breadcrumbs with pork panko (ground pork rinds) or a combination of coconut flour and grated parmesan can significantly reduce the carbohydrate content, making them suitable for a low-carb or keto diet. These keto Scotch eggs are described as delicious and juicy, with a crispy coating and a soft or runny yolk. They can be served hot, cold, or at room temperature, making them a versatile and portable snack or meal option.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1g |
| Protein | 18g |
| Fat | 20g |
| Saturated Fat | 8g |
| Cholesterol | 283mg |
| Sodium | 534mg |
| Potassium | 264mg |
| Fiber | 1g |
| Sugar | 1g |
| Vitamin A | 400IU |
| Vitamin C | 0.4mg |
| Calcium | 137mg |
| Iron | 1.8mg |
| Calories | 271kcal |
| Net Carbs | 0.5g-1g |
| Storage | Refrigerate for up to 3-4 days |
| Reheating | Microwave, oven, air fryer or frying pan |
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What You'll Learn
How to make keto Scotch eggs
Scotch eggs are a UK sensation and can be made keto-friendly with a few simple tweaks. The traditional recipe consists of a soft-boiled egg wrapped in sausage meat and then coated in breadcrumbs before being deep-fried. To make a keto version, simply replace the breadcrumbs with a low-carb alternative such as almond flour, coconut flour, crushed pork rinds, or a combination of grated parmesan and coconut flour.
Ingredients:
- Eggs (preferably large)
- Sausage meat (ensure this is low-carb)
- Breadcrumbs (optional)
- Almond flour or coconut flour (for low-carb breading)
- Grated parmesan cheese
- Garlic powder
- Salt and pepper
- Hot sauce or mustard (for serving)
Method:
- Start by boiling your eggs. You can soft-boil or hard-boil them, depending on your preference. A soft-boiled egg will give you a runny yolk, while a hard-boiled egg will be firmer. Place the eggs in a saucepan and cover them with hot water. Bring the water to a boil and set a timer for around 10-12 minutes for hard-boiled eggs, or less for soft-boiled.
- Once the eggs are cooked, carefully drain the hot water and place the eggs in a bowl of ice water or run them under cold water until they are cool enough to peel.
- While the eggs are cooling, prepare your sausage meat. You can use any type of sausage you prefer, such as sweet Italian, breakfast sausage, or chicken apple. Remove the sausage meat from the casings and divide it into equal-sized portions, depending on how many eggs you are making. Flatten each portion into a thin patty or pancake shape.
- Once the eggs are peeled and cooled, wrap each egg with the sausage meat. Make sure the sausage meat covers the entire egg. You can chill the peeled eggs in the fridge before wrapping to help the sausage stick better.
- If using breadcrumbs, dip each sausage-coated egg into a beaten egg, then roll them in the breadcrumbs. For a low-carb version, skip the beaten egg and coat the sausage-wrapped eggs directly with almond flour, coconut flour, or crushed pork rinds. You can also experiment with a combination of grated parmesan and coconut flour, seasoned with garlic powder, salt, and pepper.
- Preheat your oven to around 400°F/205°C. Line a baking sheet with parchment paper. Place the Scotch eggs on the prepared baking sheet.
- Bake the Scotch eggs for around 10-14 minutes, depending on the thickness of the sausage. For a crispy topping, broil for the last minute or two of cooking.
- Serve the keto Scotch eggs hot or cold with a dipping sauce such as hot sauce or mustard. They can be stored in the fridge for up to 3-4 days.
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Nutritional value of keto Scotch eggs
Scotch eggs are a UK sensation that consists of a soft-boiled egg wrapped in sausage meat and breadcrumbs, which are then deep-fried until crispy. However, traditional Scotch eggs are not keto-friendly due to the breading, which can contribute up to 18 grams of carbohydrates per egg.
A keto Scotch egg recipe replaces the bread crumbs with pork panko (ground pork rinds) or a mixture of almond flour and Parmesan cheese, reducing the carbohydrate content to almost zero. The sausage meat used should also be carefully selected to avoid fillers and brands with high sugar or corn syrup content.
One keto Scotch egg (made with pork panko) contains approximately 271-413 kcal, 0.5-1 g of carbohydrates, 18-23 g of protein, and 20-35 g of fat. They are also a good source of vitamins and minerals, including vitamin A, vitamin C, calcium, iron, potassium, and fiber.
Keto Scotch eggs can be served hot, cold, or at room temperature, making them a versatile snack, picnic food, or meal. They can be stored in the refrigerator for 3-4 days and are perfect for a high-protein, low-carb diet.
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How to store keto Scotch eggs
Storing keto Scotch eggs properly is essential to ensure they remain fresh and suitable for consumption. Here are some detailed guidelines on how to store them:
Before storing, it is crucial to let the Scotch eggs cool down completely. Place them on a wire rack to allow air circulation, which aids in cooling and prevents sogginess. Once they are at room temperature, you can proceed with storage.
For short-term storage, keto Scotch eggs can be kept in an airtight container in the refrigerator. Use a container that is specifically designed for food storage and ensure that it is clean and dry before placing the Scotch eggs inside. Seal the container tightly to prevent moisture loss and maintain freshness. They should remain fresh for up to 3 days.
If you plan to store the keto Scotch eggs for an extended period, freezing is a suitable option. Wrap each Scotch egg tightly in plastic wrap, ensuring there are no air pockets. Then, place them in a freezer bag or airtight container. This double wrapping prevents freezer burn and maintains quality. Label the storage container with the date of preparation and consume within 2 months for the best quality.
To thaw frozen Scotch eggs, transfer them from the freezer to the refrigerator overnight. Let them thaw gradually in the refrigerator, and then bring them to room temperature before consuming. You can also reheat thawed keto Scotch eggs in the oven to enhance their taste and texture. Preheat the oven to 350°F (180°C) and heat the Scotch eggs for about 10 minutes or until warmed through.
Proper storage is crucial to maintain the freshness and quality of keto Scotch eggs. By following these guidelines, you can ensure that your keto Scotch eggs remain delicious and suitable for consumption during their respective storage periods.
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How to reheat keto Scotch eggs
Scotch eggs are a UK sensation that consists of a soft-boiled egg, wrapped in sausage meat, and then bread crumbs. The traditional version of this recipe is not keto-friendly due to the bread crumbs. However, keto scotch eggs replace the bread crumbs with a coating of parmesan cheese, pork panko, or coconut flour.
Keto scotch eggs can be stored in an airtight container in the refrigerator and eaten within 3-4 days. They are tasty when served hot or cold. Here are some ways to reheat keto scotch eggs:
Reheating in an Oven
Preheat the oven to 160°C/320°F. Place the keto scotch eggs on a baking sheet lined with parchment paper. Reheat the eggs for 15-20 minutes.
Reheating in a Microwave
Place the keto scotch egg in a microwave-safe dish and heat for 30-45 seconds.
Reheating in an Air Fryer
Set the air fryer to 16 minutes at 260°F and place the keto scotch eggs inside. For extra crispiness, you can add a light almond flour coating to the outside of the egg before air frying.
Reheating on a Grill
Place the keto scotch eggs on a grill and cook until heated through.
It is important to note that reheating times may vary depending on the size and thickness of the keto scotch eggs, as well as the specific appliance settings. Always ensure that your food is thoroughly heated before consuming it.
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What to serve with keto Scotch eggs
Scotch eggs are a UK sensation that consists of a soft-boiled egg wrapped in sausage meat and then coated in breadcrumbs and fried. However, traditional scotch eggs are not keto-friendly due to the high-carb breading. To make scotch eggs keto-friendly, the breadcrumbs are replaced with low-carb alternatives such as pork panko (ground pork rinds), almond flour, or coconut flour.
Keto scotch eggs can be served hot, cold, or at room temperature, and they go well with a variety of sides and sauces. Here are some ideas for what to serve with keto scotch eggs:
Keto Wedge Salad
A refreshing crunch of crispy iceberg lettuce and smoky bacon. This salad is a perfect side dish to accompany the hearty keto scotch eggs.
Cheesy Mashed Cauliflower or Mashed Turnips
For those craving comfort food, mashed cauliflower or turnips with a cheesy twist can be a satisfying side dish to go with the keto scotch eggs.
Keto Pickles
To keep it traditional, serve keto scotch eggs with some easy keto pickles, just like they do in gastropubs!
Mustard Cream Sauce
For a crave-worthy snack or meal, serve the keto scotch eggs with a rich and creamy mustard cream sauce. Simply whisk together some heavy whipping cream and Dijon mustard for a delicious accompaniment.
Hot Sauce
Add some spice to your keto scotch eggs by serving them with a drizzle of hot sauce. This will complement the juicy sausage and smooth egg perfectly.
Sugar-Free BBQ Sauce
For a kid-friendly option, provide some sugar-free BBQ sauce for dipping. This can be a fun and tasty way to enjoy keto scotch eggs for the whole family.
Keto scotch eggs are a delicious and versatile dish that can be enjoyed in a variety of ways. Whether you serve them as a snack, picnic food, or a main course, these low-carb treats are sure to impress.
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Frequently asked questions
Scotch eggs are typically made by wrapping soft-boiled eggs in sausage meat and breadcrumbs, before deep-frying them. Keto scotch eggs replace the breadcrumbs with pork panko (ground pork rinds) or a mixture of coconut flour and parmesan cheese, making them low-carb.
To make keto scotch eggs, soft-boil and peel your eggs, then chill them in the fridge. Next, wrap the eggs in sausage meat and dip them in beaten egg. Finally, roll the eggs in pork panko or a mixture of coconut flour and parmesan cheese, before baking in the oven until golden brown.
Depending on the ingredients used, keto scotch eggs can have as little as 0.5g net carbs per serving.
Keto scotch eggs can be stored in an airtight container in the fridge for up to 3-4 days. They can also be frozen for up to 3 months.
