Deliciously Nutritious: Keto-Friendly Scotch Eggs Recipe

Do you love delicious and filling breakfast recipes but struggle to find low-carb options that won’t ruin your diet? Look no further than this Keto-friendly Scotch Eggs recipe!

Scotch Eggs are a classic British dish, but with this recipe, you can enjoy them without the guilt of all those carbs. By swapping out traditional bread crumbs for coconut flour and using ground pork sausage meat, these eggs are packed with flavor and are low-carb friendly.

Not only is this an easy and delicious recipe, but it’s perfect for those following a ketogenic diet or looking for a low-carb option. You don’t have to sacrifice taste or variety just because you’re trying to stick to your diet goals.

So what are you waiting for? Let’s get started on some yummy, keto-friendly Scotch Eggs!

Why You’ll Love This Recipe

Keto Friendly Scotch Eggs
Keto Friendly Scotch Eggs

You’ll adore this recipe for keto-friendly Scotch eggs – and let me tell you why. If you’re following a low-carb or keto diet, it’s a challenge to find nutritious, delicious foods that don’t knock you off track. These eggs are perfect for anyone who loves traditional Scotch eggs but wants to keep carbs at bay. Packed with protein, they’re a great source of energy to fuel your day without any pesky carb cravings.

But what sets these Scotch eggs apart is how easy they are to make. Using an air fryer cuts down on cooking time and creates an even crispier texture than baking. Plus, the recipe is very versatile – you can customize the sausage meat with spices and additions of your choice for endless flavor possibilities.

These keto-friendly Scotch eggs may just become your new go-to breakfast or snack. Not only are they delicious and satisfying, but they also fit seamlessly into your low-carb lifestyle. Give them a shot and see how much you love them!

Ingredient List

Sure thing, here are 11 unique photo captions for the recipe:
Sure thing, here are 11 unique photo captions for the recipe:

Before starting any recipe, it is important to organize and prepare all the necessary ingredients beforehand. Get ready, as we will be using some low-carb and keto-friendly ingredients.

The following list includes all the ingredients needed for this Keto Friendly Scotch Eggs recipe.

Here’s what you’ll need:

  • Boiled eggs: 6 large eggs
  • Sausage meat: 1 pound of ground pork sausage.
  • Pork rinds: 1 cup of crushed pork rinds (for keto bread crumbs substitute).
  • Coconut flour: 1/2 cup of coconut flour (for gluten-free, keto bread crumbs substitute).
  • Onion powder: 1 teaspoon.
  • Olive oil: 1 tbsp for cooking.

Note: Always choose fresh and high-quality ingredients to achieve the best results.

The Recipe How-To

Now onto the fun part, let’s get started on making these keto friendly scotch eggs! This recipe calls for hard-boiled eggs wrapped in sausage and then baked in an air fryer or oven. It’s a great low-carb and high protein recipe that you can have as a snack or meal.


  • 6 Large Eggs + 1 for egg wash
  • 1 pound of Ground Pork Sausage Meat
  • 1/2 Cup of Pork Rinds, crushed into small pieces (substitute with ground beef if needed)
  • 1 Teaspoon of Onion Powder
  • 2 Tablespoons of Coconut Flour
  • Salt and Pepper to Taste
  • Olive Oil

Step-By-Step Instructions
Step 1: Boil the Eggs

Place 6 large eggs in a pot, add water, and heat until boiling. Once it starts boiling, set the timer for 10 minutes, remove from heat and place the eggs in ice-cold water. Let them cool completely before peeling them.

Step 2: Prepare the Sausage Mixture

In a mixing bowl, combine ground pork with crushed pork rinds, onion powder, and coconut flour. Mix everything together using your hands to ensure an even mixture.

Step 3: Wrapping the Eggs

Take about 1/4 cup of sausage mixture and flatten it into a round disc on your palm. Place the hard-boiled egg in the middle and wrap it with sausage mixture. Make sure there are no gaps or cracks in the sausage coat.

Step 4: Cook The Scotch Eggs

You can cook these keto-friendly scotch eggs either in an air fryer or oven. If using an air fryer preheat it to 390°F (200°C).

Bake In An Air Fryer

Brush the scotch eggs with an egg wash consisting of one beaten egg and a dash of salt. Place them in the air fryer for 15-17 minutes or until they are golden brown.

Bake In An Oven

Preheat oven to 400°F (200°C). Placed brushed scotch eggs on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until golden brown.

Step 5: Serve

Let them cool down for a few minutes before slicing them in half with a sharp knife. Serve these low-carb keto scotch eggs with your favorite dipping sauce and greens on the side.

Enjoy your homemade keto friendly scotch eggs and let’s get creative with various fillings and coatings!

Substitutions and Variations

 Get ready to indulge in these perfectly seasoned keto-friendly Scotch eggs.
Get ready to indulge in these perfectly seasoned keto-friendly Scotch eggs.

When it comes to Scotch Eggs, the traditional recipe calls for pork sausage meat and breadcrumbs, but if you’re looking for a lower-carb option, there are a few substitutions and variations you can try out. Here are some ideas:

– Ground Beef: If you don’t eat pork or simply prefer beef, you can substitute the pork sausage for ground beef. Just make sure to season it well with herbs and spices, as plain ground beef can be quite bland.

– Pork Rinds: For a crunchy coating without the carbs, pulse some pork rinds in a food processor until they resemble breadcrumbs. Use this mixture to coat your eggs instead of regular breadcrumbs.

– Coconut Flour: Another low-carb alternative to breadcrumbs is coconut flour. Since coconut flour is highly absorbent, you’ll only need a small amount (about 1/4 cup) to coat your eggs.

– Olive Oil: Instead of deep-frying your Scotch Eggs or using an air fryer, you can also bake them in the oven with a bit of olive oil. Brush each egg with about 1 tbsp of olive oil before placing them on a baking sheet and baking at 375F for 20-25 minutes.

– Keto Carnivore Scotch Eggs: To make these Scotch Eggs even more keto-friendly, use hard-boiled quail eggs instead of chicken eggs and wrap them in thin slices of salami or prosciutto instead of sausage meat.

No matter which variation or substitution you choose, remember that the key is to keep the carbs low while still maintaining the delicious flavors and textures that make Scotch Eggs such a beloved dish. Experiment with different ingredients and find your perfect low-carb version!

Serving and Pairing

 A protein-packed breakfast treat that's sure to satisfy your cravings.
A protein-packed breakfast treat that’s sure to satisfy your cravings.

The keto-friendly scotch eggs recipe can be served in a variety of ways. You can enjoy these delicious eggs as a snack, appetizer or even as a meal. Its low carb and high protein content makes it an ideal option for people following the ketogenic diet.

One serving of scotch eggs contains approximately 2.5 grams of carbs – perfect for people looking to stay within their daily carb limit. You can easily adjust the serving size based on your dietary needs.

These scotch eggs pair well with a variety of keto-friendly sides such as cauliflower rice, sautéed mushrooms, or roasted vegetables. The unique combination of sausage meat and hard-boiled eggs creates a satisfying meal that is sure to satisfy cravings.

For those who prefer a more traditional approach, serve Scotch eggs with a side of English mustard, ketchup or mayonnaise for dipping. The tangy richness of the condiments complement the savory taste of the Scotch egg.

If you’re looking for an easy yet impressive keto-friendly dish to share with friends and family, look no further than this Scotch egg recipe. Not only is it easy to prepare, but it’s also deliciously versatile and can be enjoyed on its own or as part of a tasty meal.

Make-Ahead, Storing and Reheating

 The secret to achieving the perfect golden crust? A delicious almond flour coating.
The secret to achieving the perfect golden crust? A delicious almond flour coating.

If you’re looking to make these keto-friendly scotch eggs ahead of time, this is a great recipe to do so. These eggs can be made up to two days in advance and stored in an airtight container in the refrigerator until ready to serve.

To reheat, simply place them in an air fryer at 350°F for 5-6 minutes until heated through. Alternatively, they can be reheated in a conventional oven at 350°F for 10-12 minutes.

It’s important to note that once the eggs have been reheated, they should not be stored again as the quality may decline. Therefore, be sure to only cook or reheat the number of eggs required for each use.

If you want to store the Scotch eggs for longer periods, it is best to freeze them. First, wrap each egg individually with plastic wrap and place them in an airtight container before storing them in the freezer. They can be kept frozen for up to three months.

For reheating frozen scotch eggs, allow them to thaw overnight in the fridge before proceeding with reheating as indicated above.

Overall, these Scotch Eggs are extremely versatile when it comes to freezing/reheating and making ahead of time. With just a little effort, you can have an easy and delicious breakfast or snack on-hand whenever you need it!

Tips for Perfect Results

 These Scotch eggs are baked until crispy and golden brown, no need to deep fry.
These Scotch eggs are baked until crispy and golden brown, no need to deep fry.

To achieve the perfect scotch eggs every time, there are a few tips and techniques you can try that will make a noticeable difference in the end result.

One of the most important things to keep in mind is to ensure that your sausage meat is well seasoned. Whether you purchase ready-made sausage meat or make your own from scratch, it’s essential to taste and adjust the seasoning accordingly. I recommend including a little bit of onion powder, garlic powder, and salt for a classic taste.

Another tip that can elevate your scotch eggs recipe is to make sure that the hard-boiled eggs used are completely cool before wrapping them with the sausage meat. Warm hard-boiled eggs can cause the sausage meat mixture to stick and become difficult to work with.

In addition, using a breadcrumb substitute such as ground pork rinds or coconut flour instead of traditional breadcrumbs can ensure your keto scotch eggs remain low-carb and gluten-free while still offering a crispy outer coating.

If you’re making larger batches of scotch eggs, try cooking them in an air fryer instead of frying them in oil. This alternative method results in an equally delicious but healthier outcome. The air fryer ensures that the sausage casing remains crispy without absorbing too much oil or becoming too greasy.

Finally, it’s best to let your scotch eggs rest for a few minutes after they have been cooked fully. Allowing them time to rest allows any residual heat inside to distribute evenly and reduces the risk of the eggs cracking open when being cut into.

By following these tips, you’ll be able to create perfectly cooked scotch eggs every single time with minimal fuss or stress.


Before wrapping up our recipe article, let me address the common doubts and questions that may arise while preparing this keto friendly scotch eggs recipe. Here are some frequently asked questions to help you make this dish with confidence and ease.

How many carbs in a keto Scotch egg?

This recipe for a low-carb Scotch egg is a high-protein option with only 0.5g net carbs per serving.

What can I use instead of breadcrumbs for scotch eggs?

To give the Scotch eggs their signature crunch, we need to coat them with bread crumbs. In a separate bowl, I measured out 1/2 cup (60 g) of flour, and in another bowl, I placed 2 cups (180 g) of panko bread crumbs. Keep in mind that if you opt out on using bread crumbs, you’ll be risking the loss of that crunchy texture. But don’t worry, I’ve got you covered with this recipe.

How many carbs in a Scotch egg?

The carbohydrates, sugars, fiber and protein content of a scotch egg per 100g and per serving size of 113g are given above.

Can you eat scotch eggs on a diet?

Scotch eggs can be a satisfying snack that doesn’t pack many calories, offering around 150 cal per egg. Rich with protein and fiber, they can serve as a nourishing and filling option for individuals who seek a nutritious and convenient snack to keep them energized throughout the day.

Bottom Line

In conclusion, this Keto Friendly Scotch Eggs recipe ticks all the boxes for a satisfying and healthy meal. As a chef specializing in British cuisine, I highly recommend this recipe for its ease of preparation, delicious taste, and low carb content.

This scotch egg recipe offers plenty of room for customization to suit every taste and dietary preference. Whether you prefer beef or pork sausage meat or want to add different spices and herbs to the mixture, this versatile recipe allows plenty of room for creativity.

Additionally, this keto-friendly version of the classic Scotch egg elevates its nutritional content without sacrificing its flavor. So, if you’re looking for a quick and easy meal that’s also low in carbs, this Keto Friendly Scotch Eggs Recipe is perfect for you.

Overall, I hope that this recipe inspires you to embrace the beauty of British cuisine and that it becomes a staple in your kitchen. Give it a try and enjoy each delicious bite!

Keto Friendly Scotch Eggs

Keto Friendly Scotch Eggs Recipe

Traditional Scotch eggs tweaked a bit to fit my keto diet
Course Snack
Cuisine Keto
Keyword < 60 Mins, Easy
Prep Time 20 minutes
Cook Time 35 minutes
Servings 6 Scotch eggs
Calories 662.3kcal


  • 6 soft hard-boiled eggs
  • 1 lb sausage meat
  • 2 cups pork rinds
  • 2 eggs, whisked


  • Preheat oven to 400.
  • Soft boil eggs for 3 minute Drop on iced water immediately. Cool and peel.
  • Divide sausage meat into 6 portions. Flatten between cling film and wrap eggs smoothly.
  • Crush pork rinds on a food processor to resemble bread crumbs.
  • Dip each egg in egg mix and roll in crushed pork rinds and place on baking tray.
  • Bake in oven for 20-30 min until crispy, brown and sausage is cooked through.


Serving: 284g | Calories: 662.3kcal | Carbohydrates: 1.4g | Protein: 39.6g | Fat: 53.9g | Saturated Fat: 17.6g | Cholesterol: 605.9mg | Sodium: 1133mg | Sugar: 1.2g

Recommended Recipes Just For You