Baked Keto Scotch Eggs

If you ever wished that eggs came wrapped in meat, this English classic is for you. Not only is this recipe baked instead of fried, but these are also keto Scotch eggs.

WHAT IS A SCOTCH EGG?

Scotch eggs are hard or soft boiled eggs wrapped in sausage meat, rolled in breadcrumbs, and are either baked or fried. The outside is crisp and crunchy, while the inside is soft and savory.

Despite the name, the Scotch egg is a popular English dish, not Scottish. In England, you can find them everywhere, from pubs to convenience stores to upscale markets.

Why are they called Scotch, then? That’s unclear. The actual origins are debatable. Possible sources include a Yorkshire eatery, Indian and African dishes, and a high-end London department store. Though at least everyone seems to agree that the Scotch egg is not Scottish, so there's that.

REALLY? EGGS WRAPPED IN MEAT?

Yeah, I know. Not the healthiest of foods, but there is a handy convenience factor to the Scotch egg. They’re easy to take with you for a packed lunch or picnic, you can eat them with your hands, and like hard-boiled eggs, they’re enjoyable at room temperature. As the weather gets warmer and the coronavirus threat hopefully lessens (maybe?), I imagine we’ll all be picnicking at some point in the coming months as we spend all of our free time out of our houses. You could do worse than pack up some of these Scotch eggs.

• 

• 

• 

• 

Although a convenience food in England, like with anything homemade, you can make them a bit better when you make them yourself. For starters, baking the Scotch eggs makes them less greasy than if they were fried. Then, using quality sausage and eggs means that the result is fresher and more nutritious. I did a curbside pickup from Plew Farm in Mount Holly the other weekend and stocked up on local sausage, pork, ham, and eggs. They’re one of my favorite sources for local Vermont meat. All of their animals are pasture-raised, so I know we're getting the best.

Making keto Scotch eggs

I made up this recipe for my friend Alex, who I’m pretty sure mostly eats meat on the popular keto diet. I did this by swapping out breadcrumbs for a combination of almond flour, Parmesan cheese, and sesame seeds. This creates a coating for the sausage that still crisps in the oven.

Even if you don’t eat keto (I sure don't), these keto Scotch eggs are absolutely still worth making! It doesn't lack anything because of it. On the other hand, Keto folks, pay attention to the specific variety of ingredients you use. But I know you do that anyway. As always, the nutritional info with my recipes is only an estimate. Don't hold me to it!

TIPS TO PERFECTING THE SCOTCH EGG

• 

• 

1. Don’t overcook the eggs. In the recipe, I share how I always cook my hard-boiled eggs. The result is a soft, deep yellow yolk. Not runny, yet nowhere near that unappealing grey of an overcooked yolk. Keep in mind that the eggs also bake while in the oven. That means you actually want to undercook them a little less than how you usually prefer them.
2. Let the eggs cool completely. This is why I always use an ice bath after boiling eggs. But it also makes the eggs easier to peel, and they’ll be easier to handle when you wrap the sausage around them.
3. Coating the egg in the flour is key to getting the meat to stick to the egg. I used almond flour for the recipe here, but I have to admit that it didn’t work as well as traditional flour. If you’re not strict on the keto diet, subbing ¼ cup regular flour for coating would probably help. Coconut flour, which is finer in texture and still keto-friendly, would also be worth trying if you have it.
4. Don’t be afraid to press the sausage firmly around the egg using your hands. Rolling it around on your cutting board also works. It may take a little playing around with.

I made a quick Scotch egg sauce for serving that is simply mayo mixed with some chopped pickles and a little Sriracha. It’s tangy and slightly spicy. Then I tried to feel healthier by placing the Scotch eggs over salad greens, so at least I could say I had a couple of vegetables with my dinner.

You can eat these protein-packed, meat wrapped keto Scotch eggs any time of day and take them whenever you need a quick meal on the go. While maybe not an everyday kind of food, I think you’ll enjoy their simplicity and cleverness.

Print

📖 Recipe