Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (2025)

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by Todd + Diane

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (1)

Low Carb Scotch Eggs Recipe

Scotch eggs have been around for quite a while, yet when we make this for clients and friends, it’s new to everyone. These delicious scotch egg have an interesting history you can read about the culinary history ofscotch eggs here. What are scotch eggs? They’re basically hard boiled eggs that are wrapped in sausage and then deep fried. There’s so many variations of scotch eggs from coating them with bread crumbs and even baking them. The ones we show in the photo are low carb with crushed pork rinds as the coating. We prefer the baked scotch egg version because they’re just as delicious without all the deep fried calories.

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (2)

Video: Baked Scotch Eggs Recipe

Eat them for Breakfast, Brunch, Snack or Anytime

We’ve been obsessed with scotch eggs because they’re not only easy to make, but super easy to eat. Serve a platter of these fabulous eggs for breakfast or brunch and everyone will be happy. Pop one or two in your lunch bag and you have a great low carb lunch. It’s protein packed and super easy to eat as a snack throughout the day when you’re wanting extra protein without the carbs. If you’re on the paleo, low carb or keto diet, these eggs are perfect too. Make sure to add a swipe of mustard and hot sauce because those two condiments takes these eggs over the top delicious!

Enjoy!

Diane and Todd

How to Make Low Carb Baked Scotch Eggs

  1. Start by wrapping sausage around hard boiled eggs that are peeled.
  2. For low carb versions, you can skip any type of coating or use crushed pork rinds or almond flour.
  3. If you don’t care about carbs, you can use regular bread crumbs.
  4. Lightly spray outside of sausage and bake (skip the spraying if using pork rinds otherwise it will be a little too greasy). Recipe details are in the recipe box below that you can print out.
  5. If the sausage outside the scotch eggs split during cooking, it’s because you used a high fat sausage that shrinks or you didn’t wrap with enough sausage evenly. But it still taste great regardless if the sausage splits during cooking or not.
    Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (3)

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (4)

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (5)

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (6)

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (7)

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (8)

Low Carb Baked Scotch Eggs

Scotch eggs are the perfect breakfast and brunch dish. Use any type of sausage you prefer: Sweet Italian, Breakfast Sausage, Chicken Apple, etc. Or make your own sausage to make it extra amazing. You can always skip the coating of the beaten egg and breading. Or if you aren’t concerned with a few extra carbs, feel free to use breadcrumbs for the breading. For the beaten raw egg, we’ll usually start with one egg, and have a second on hand just incase it is needed.

5 from 7 votes

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Ingredients

  • 1 pound (454 g) uncooked bulk sausage
  • 5-6 hard boiled eggs , peeled
  • 1-2 large raw eggs , beaten
  • 3/4 cup (180 ml) breading , or more if needed (crushed pork rinds, almond flour or coconut flour for low carb)
  • oil spray , for coating

For serving:

  • Mustard and/or hot sauce

Instructions

  • Preheat oven to 400°F/205°C . Line a baking sheet pan with parchment paper.

  • Divide the sausage into 5 or 6 equal parts, depending on how thick you want the sausage to wrap around the egg.

  • Flatten each portion into a thin patty about 4” wide. Lay boiled egg in center and wrap sausage around the whole egg. Repeat for all eggs.

  • Dip the sausage-wrapped eggs in the beaten raw egg(s), then in breading *see headnote. If using almond or coconut flour or aren’t using any coating at all, spray outside of wrapped eggs evenly with oil spray. You don’t need to spray the eggs if using pork rinds for the coating.

  • Bake at 400°F/205°C for about 25-30 minutes, or until sausage is fully cooked. The thicker the sausage layer, the longer it takes to cook.

  • Cut in half and serve with mustard swipe on top of yolk. Add hot sauce, too, if you want. YUM!

Notes

TIP:
You can add additional flavor to your sausage by mixing it with some Worcestershire, fresh parsley and other spices. If not, simple bulk sausage still tastes great!
For fewer calories, you can omit the coatings (beaten egg & breading).

Video

Nutrition Information per Serving

Calories: 318kcal, Carbohydrates: 1g, Protein: 19g, Fat: 26g, Saturated Fat: 8g, Cholesterol: 240mg, Sodium: 589mg, Potassium: 250mg, Sugar: 1g, Vitamin A: 313IU, Vitamin C: 1mg, Calcium: 32mg, Iron: 1mg

Course: Breakfast, Snack

Cuisine: American, UK

Calories: 318

Here’s an Air Fried Scotch Egg Recipe for your Air Fryer

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (9)

Here’s more of our awesome breakfast/Brunch recipes and another great low carb cloud eggs recipe.

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (10)

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7 comments on “Baked Scotch Eggs – Low Carb”

  1. Naomi August 15, 2023 @ 5:59 pm Reply

    I’m on a keto diet right now and this recipe is so great. It’s easy to make and really delicious.Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (14)

  2. Lauren February 18, 2021 @ 5:12 pm Reply

    I really loved this and can’t believe I’m just learning about scotch eggs. These are going to be on our regular menu rotation! Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (15)

  3. Kiki June 15, 2020 @ 2:31 pm Reply

    Never heard of scotch eggs until you shared it and now I’m addicted! These were super good and easy to make. It’s awesome with the extra mustard and hot sauce like you said. Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (16)

  4. Dana Barr February 20, 2020 @ 12:37 am Reply

    This looks so good! I have never tried Scotch eggs, guess this should be my first time.Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (17)

  5. Jazz Packages January 18, 2020 @ 4:12 am Reply

    This was a really fun to make with the kids such a good idea.

  6. Hannah January 15, 2020 @ 2:22 pm Reply

    This was a really fun appetizer to make with the kids! Thanks for the recipe!Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (18)

  7. Mariya Zafirova January 6, 2020 @ 6:31 am Reply

    Looks so yummy!

    Mariya | https://www.brunetteondemand.com/

Leave a Reply

Low Carb Scotch Eggs Recipe Easy & Quick | White On Rice Couple (2025)

FAQs

How many carbs are in a scotch egg? ›

Nutritional Information
Typical ValuesPer 100gOne scotch egg (113g)
Carbohydrate14.9g16.8g
Sugars0.7g0.8g
Fibre2.2g2.5g
Protein9.8g11.1g
6 more rows

Are Scotch eggs good for diet? ›

Scotch eggs are not specifically good for weight loss, but they are a relatively low-calorie and filling snack. Each egg has about 150 calories, and they are generally high in protein and fiber. This makes them a good option for people looking for a healthy snack that will help them stay full between meals.

What is the difference between egg roll and Scotch egg? ›

For those asking for the difference: Scotch egg is boiled egg that is wrapped in sausage, rolled in breadcrumbs and is deep-fried or baked. Eggroll (Nigerian) is made from boiled egg covered in doughnut-like flour dough and is deep-fried.

Is scotch low carb? ›

Go for straight-up spirits — Spirits like bourbon, gin, rum, scotch, tequila, vodka and whiskey all have zero carbs, but they DO have calories which all come from alcohol.

Should Scotch eggs be eaten hot or cold? ›

While one would think this is a breakfast food given the ingredients, it is commonly served as an appetizer after being sliced in half or quartered. Scotch eggs can be served cold or hot. The Scotch egg was created in London, England, not Scotland.

Can diabetics eat Scotch Eggs? ›

Snacks with 5g carbohydrate or less

Seeds e.g. Pumpkin or sunflower (1 tbsp) (Low GI). Plain nuts (not sugared, honeyed or caramel) (2 to 3 tbsp) (Low GI). Low fat Houmous (3 tbsp). 1 mini scotch egg.

How many calories are in 2 Scotch Eggs? ›

Warnings
Typical valuesPER 100gA serving contains
Energy239kcal294 kcal
Fat15.4g18.9 g
Of which Saturates4.7g5.8 g
Carbohydrate12.9g15.9 g
5 more rows

Is scotch egg junk food? ›

They were created almost 300 years ago by Fortnum & Mason as a pocket-sized snack for aristocrats travelling by horse-drawn carriage. But now the scotch egg has been labelled a junk food and is being removed from children's lunch boxes by schoolteachers.

What is the nickname for a scotch egg? ›

It is often eaten in pubs or as a cold snack at picnics. In the Netherlands and Belgium, Scotch eggs may also be called vogelnestje ("little bird's nest"), because they contain an egg. One 1880s Scottish recipe also calls them birds' nests.

How long do Scotch eggs last in the fridge? ›

Cooked Scotch Eggs will keep in the fridge for 3-4 days. If you are preparing Scotch Eggs in advance and want to store them until you're ready to cook, you can store Uncooked Scotch Eggs in an airtight container in the refrigerator for up to 3 days. You can freeze Scotch eggs for around three months.

What is scotch egg served with? ›

Scotch eggs can be served whole, or cut into halves or quarters. Enjoy them alone as a picnic snack, or serve with a fresh salad, chips and selection of sauces.

What is the outside of a Scotch egg called? ›

A traditional Scotch Egg is a boiled egg coated in pork sausage meat, with an outer crust of breadcumbs. The deep fried snack is called a Scotch Egg because the process of mincing the meat to go around the egg is known as scotching.

What nationality is the Scotch egg? ›

The technique made its way Britain via France and was first recorded in England during the reign of Elizabeth I. Scotch eggs were originally spiked with cloves and highly spiced in an attempt to sweeten the often putrefying meat.

Do Americans have Scotch eggs? ›

If you have not heard of this snack it is a cooked egg wrapped in minced sausage meat, covered in bread crumbs and then fried in oil. The result is a round ball that can be eaten as a snack, part of a light meal or part of a picnic. Once again, the Scotch egg is not something anyone in America understands.

How many net carbs are in one egg? ›

Eggs, cooked (1 large) contains 0.6g total carbs, 0.6g net carbs, 5.3g fat, 6.3g protein, and 78 calories.

How many carbs in a mini Scotch egg? ›

Energy: 35 calories
Protein1.2g
Carbs2.6g
Fat2.2g

How many calories are in a restaurant Scotch egg? ›

Scotch Egg - 1 egg
  • Calories 412.
  • Total Fat 26g 33%
  • Saturated Fat 6.9g 35%
  • Trans Fat 0.2g.
  • Polyunsaturated Fat 7.3g.
  • Monounsaturated Fat 9.4g.
  • Cholesterol 279mg 93%
  • Sodium 569mg 25%
Mar 1, 2016

Why do they call it a Scotch egg? ›

Their name in those days was 'Scotties,' allegedly because they were made at an eatery by the name of William J Scott & Sons close to the seafront. Hence, over a period of time, the term Scotch eggs was adopted.

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