Perfect for lunch, brunch, or meal prep, these Keto Baked Scotch Eggs combine seasoned pork, hard-boiled eggs, and a crispy pork rind coating.
Ready in 35 minutes, you can prepare a protein-rich dish that satisfies cravings while keeping you in fat-burning mode.
Topped with a zesty sriracha and mayonnaise sauce, these low-carb Scotch Eggs will surely become a new family favorite.
Why you’ll love Keto-Friendly Baked Scotch Eggs
Get ready to fall in love with Keto Baked Scotch Eggs, a fun appetizer ideal for breakfast, brunch, or meal prep.
Packed with high-quality protein from hard-cooked eggs and ground pork, this dish fuels your body while keeping you in ketosis.
Another key ingredient, Himalayan sea salt, offers perfect seasoning while providing essential trace minerals, including magnesium and potassium.
"Magnesium and potassium are essential electrolytes needed for hydration, muscle function, and energy production," explains Dr. Berg.
Meanwhile, the addition of freshly chopped parsley adds a boost of vitamin C, antioxidants, and small amounts of iron.
Furthermore, a study published in Molecules reveals that parsley exhibits remarkable antidepressant and anxiolytic properties, even outperforming certain traditional medications used to treat anxiety and depression.
What’s more, this recipe is incredibly versatile, allowing you to transform ground pork into your own signature sausage mix by experimenting with a variety of herbs and spices.
For an irresistibly crispy finish, skip the oven and air fry the pork sausage-wrapped egg instead.
One more reason to adore this easy-to-make recipe is how the ingredients complement each other beautifully.
The rich, savory meat balances perfectly with the creamy center, while the crunchy pork rinds add a satisfying contrast to the tender filling.
Finally, a dollop of mayonnaise mixed with sriracha adds a silky and spicy kick that elevates every bite.
Ideal for busy parents or anyone craving a low-carb indulgence, this dish effortlessly complements any keto meal plan.
What are baked Scotch eggs?
Scotch eggs are a beloved British classic, featuring a hard-cooked egg encased in flavorful seasoned sausage and coated in crispy breadcrumbs.
Unlike the traditional deep-fried version, the baked method offers a lighter alternative without sacrificing taste or texture.
The sausage mixture is typically flavored with a variety of fresh herbs and spices, adding a savory depth to each bite.
Once baked or fried, the exterior turns golden and crisp, while the inside stays tender and juicy.
When made with low-carb ingredients, such as pork rinds instead of bread crumbs, Scotch eggs are an ideal choice for those following a nutritious low-carb diet such as Healthy Keto®.
Versatile and easy to make, Scotch eggs are a crowd-pleasing appetizer, side dish, or main course.
Are eggs healthy?
Yes, eggs are incredibly nutritious, as they are packed with essential vitamins and minerals while being almost carb-free.
According to the U.S. Department of Agriculture (USDA), one large egg contains around six grams of protein and less than one gram of carbohydrates.
They're also rich in vitamin B12, riboflavin, and choline, making them a powerful ally for supporting brain function and optimal energy production.
Eggs are also rich sources of lutein and zeaxanthin, two antioxidants that support eye health and reduce the risk of age-related macular degeneration, a leading cause of vision loss.
What’s more, eggs are an excellent source of selenium, an essential mineral that promotes immune health, supports detoxification, and combats oxidative stress.
Egg’s high-quality protein also provides all nine essential amino acids, which are crucial for muscle repair, hormone production, and overall body maintenance.
Despite their small size, eggs are remarkably filling, making them ideal for weight management by helping to control hunger and promote satiety while providing essential nutrients.
Tips for choosing the best eggs
When choosing eggs, look for organic or free-range options, as they typically contain higher concentrations of heart-healthy omega-3 fatty acids.
To ensure freshness, choose eggs with the latest expiration dates and, whenever possible, opt for eggs from local farms. It’s also best to store eggs in the refrigerator, which helps maintain their quality and extends their shelf life.
You can check an egg’s freshness by placing it in a bowl of water. Fresh eggs will sink to the bottom, while those past their prime float to the surface.
It’s also important to avoid eggs with cracks or punctures, as damaged shells can lead to contamination and spoilage.
Serving and storing tips
For optimal flavor and texture, serve these Keto-Friendly Baked Scotch Eggs straight from the oven.
However, if you have leftovers, you can store them in an airtight container in the refrigerator for up to three days.
To reheat, place Scotch Eggs in a preheated oven at 350 degrees F (177 degrees C) for ten minutes or until heated through.
Scotch eggs can be frozen before baking by wrapping each one individually in foil or plastic wrap and storing them in a freezer-safe container where they’ll stay fresh for up to two months.
When ready to eat, thaw them overnight in the refrigerator before following the recipe’s baking instructions.
Serve these Keto Scotch Eggs as an appetizer with a side of sriracha mayonnaise for dipping, or enjoy them as a main dish alongside a fresh salad.
You can also pair them with your favorite breakfast sides, such as avocado, sautéed spinach, or organic bacon.
Final thoughts
These Keto-Friendly Scotch Eggs feature nutrient-dense low-carb ingredients, including eggs, ground pork, pork rinds, and fresh parsley.
This highly customizable recipe allows you to adjust the seasonings and sausage mix to suit your taste, making it a versatile option for any meal.
FAQ
1. How many carbs are in Keto-Friendly Baked Scotch Eggs?
This Keto-Friendly Baked Scotch Eggs recipe contains 1.6 grams of carbohydrates per serving.
2. Are Keto-Friendly Baked Scotch Eggs gluten-free?
Yes, this recipe is naturally gluten-free, as it replaces breadcrumbs with ground pork rinds for the coating.
However, if you have a severe allergy or intolerance, carefully check the nutrition labels of all ingredients to ensure they contain no traces of gluten.
3. How long do I heat Scotch eggs in the oven?
To reheat pre-cooked Scotch eggs, place them in a preheated oven at 350 degrees F (177 degrees C) for ten minutes or until heated through. You can also place them in a toaster oven for 5 to 10 minutes.
4. What temperature is best for baking Scotch eggs?
The ideal temperature for baking Scotch eggs is 350 degrees F (177 degrees C). This ensures the outer layer becomes crispy while the inside remains moist and tender. If using an air fryer, 400 degrees F (204 degrees C) is recommended for a crispier finish.
5. Do you serve Scotch eggs hot or cold?
Scotch eggs are best served warm, allowing you to fully savor their crispy exterior and flavorful, tender filling. However, they can also be served cold for a picnic or packed lunch.
6. Why are they called Scotch eggs?
Despite the name, Scotch eggs aren’t actually from Scotland. The origin of this dish is debatable, with some theories pointing to India and others to England. However, Scotts eggs were popularized by the London department store Fortnum & Mason in the 19th century.
The original recipe contained anchovies. Therefore, the term Scotch might originate from the technique of scorching, where anchovies are mixed into meat to balance out the savory flavors.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC8037343/
https://fdc.nal.usda.gov/food-details/748967/nutrients
