Never Made Before Keto Scotch Eggs Recipe You Will Love

Scotch eggs might be one of the most underrated snack heroes of all time. They’re crispy on the outside, soft on the inside, and come packed with so much flavor that it’s almost rude. But traditional scotch eggs—deep-fried, with a breadcrumb coating—aren’t exactly keto-friendly. However, with a few simple tweaks, we can take this pub favorite and turn it into a low-carb masterpiece that fits perfectly into your keto diet. Let me introduce you to keto scotch eggs—they’ll become your new go-to snack or meal prep option.

In this article, I’ll walk you through an easy recipe, toss in some tips, and answer all the burning questions you probably didn’t even know you had about keto scotch eggs. Spoiler: you’re about to discover the snack of your keto dreams.

Why Keto Scotch Eggs?

If you’re on the keto train (welcome aboard!), you’re probably already familiar with the concept of eating foods that are low in carbs and high in fats. Scotch eggs are a perfect fit because they feature hard-boiled eggs (pure protein) wrapped in sausage meat (more protein and fats). You’re already halfway to keto heaven with those ingredients. The only thing that needs to change? The breadcrumbs.

For our keto version, we’ll use either crushed pork rinds or almond flour for that crispy coating. This way, you get all the satisfying crunch without the carb overload. Plus, these scotch eggs are baked, not deep-fried, so you can indulge guilt-free. Sounds like a win-win, right?

Let’s dive right into the recipe.

The Perfect Keto Scotch Eggs Recipe

Ingredients:

  • 6 large eggs (hard-boiled)
  • 1 lb ground pork sausage (you can also use beef, turkey, or chicken sausage)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 cup crushed pork rinds (or almond flour if preferred)
  • 1 large egg (beaten)
  • Optional: a pinch of cayenne pepper or red pepper flakes if you want a spicy kick

Instructions:

  • Boil the Eggs
    Begin by boiling six large eggs. If you like them more on the soft side, boil them for about 6 minutes; for fully hard-boiled, aim for 9-10 minutes. Once boiled, place the eggs in an ice bath to stop them from cooking further and help make peeling easier.
  • Season the Sausage
    In a large mixing bowl, combine the ground sausage with garlic powder, onion powder, paprika, salt, and pepper. Mix it well to make sure the flavors are evenly distributed throughout the sausage.
  • Wrap the Eggs
    Peel your hard-boiled eggs and set them aside. Take about a ¼ cup of sausage mixture (think the size of a small handful) and flatten it out in your palm. Place one egg in the center and carefully wrap the sausage around the egg, making sure it’s completely covered. Repeat with all the eggs.
  • Coat in Pork Rinds
    If you’re using pork rinds, crush them until they resemble breadcrumbs. You can easily do this in a food processor or by placing them in a ziplock bag and smashing them with a rolling pin (this is surprisingly satisfying).
    Once crushed, dip each sausage-covered egg into the beaten egg, then roll them in the crushed pork rinds (or almond flour). Make sure they’re fully coated.
  • Bake, Not Fry
    Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the scotch eggs on the sheet. Bake for about 20-25 minutes, or until the sausage is fully cooked and the coating turns golden brown.
  • Let Them Cool
    After baking, let your keto scotch eggs cool for a few minutes. This will not only make them easier to handle but also help the flavors meld together. You want that savory sausage flavor to really seep into the egg!
  • Serve & Enjoy
    Slice them in half, dip them in some keto-friendly mustard or mayo, and enjoy. Trust me, once you try one, you’ll wonder why you hadn’t made them sooner.

Keto Scotch Eggs Tips and Variations

  • Change Up the Protein
    While traditional scotch eggs use pork sausage, you can easily swap it out for other meats like chicken or turkey sausage. You could even mix in some bacon for an extra dose of flavor. Just remember to adjust the seasoning based on the meat you choose.
  • Make It Spicy
    Want to give your scotch eggs a little kick? Add some cayenne pepper or chili flakes to the sausage mixture. You can also use spicy pork sausage if you prefer.
  • Meal Prep Hero
    Scotch eggs are perfect for meal prep. Make a big batch, and keep them in the fridge for up to 5 days. They’re great for breakfast on-the-go, a quick snack, or even as part of a lunchbox.
  • Air Fryer Option
    If you’ve got an air fryer (bless those little machines), you can make your keto scotch eggs even crispier. Preheat the air fryer to 375°F and cook for about 15 minutes, shaking halfway through. Same crispy outside, but with even less oil.

Why You’ll Love Keto Scotch Eggs (Other Than the Taste)

  • Packed With Protein
    One of the biggest benefits of keto scotch eggs is how protein-packed they are. Between the eggs and sausage, you’re getting a ton of protein in every bite, making these perfect for anyone trying to hit their macros.
  • Low-Carb and Keto-Friendly
    By swapping traditional breadcrumbs with pork rinds or almond flour, you’re making these scotch eggs completely keto-friendly. You’re looking at only about 2-3g of carbs per serving, depending on the type of sausage you use.
  • Easy to Make
    Some keto recipes can feel like a science project, but not these scotch eggs. Once you get the hang of wrapping the sausage around the egg, you’ll be whipping these up in no time. Plus, they bake in the oven, so there’s no need to deal with the mess of deep frying.
  • Customizable
    Whether you’re adding spices, switching up the type of meat, or even experimenting with different coatings (like parmesan cheese), keto scotch eggs are endlessly customizable. You can keep it simple or make them fancy enough for a brunch spread.

Conclusion

Keto scotch eggs really are the snack (or meal) that keeps on giving. They’re filling, flavorful, low in carbs, and easy to make. Plus, they store well, making them a fantastic option for meal prepping. Whether you’re on a strict keto diet or just looking for a delicious, protein-packed snack, scotch eggs are a win.

Now go grab those eggs, sausage, and pork rinds—you’ve got some cooking to do. And when you take that first bite into your golden, crispy keto scotch egg, don’t be surprised if it becomes a weekly staple. You might just be the hero of your own kitchen.

Print

Simple Keto Scotch Eggs Recipe

Easy keto scotch eggs made with hard-boiled eggs, wrapped in seasoned sausage, and baked for a crispy, low-carb snack or meal. A great option for the keto diet, meal prep, or quick bites on the go.

  • Author: Jane Summerfield
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 scotch Eggs 1x
  • Category: Snack, Breakfast, Appetizer
  • Method: Baking
  • Cuisine: Keto, Low-Carb
  • Diet: Gluten Free

Ingredients

Scale
  • 6 large eggs (hard-boiled)
  • 1 lb ground pork sausage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 cup crushed pork rinds (or almond flour)
  • 1 large egg (beaten)

Instructions

  • Boil the 6 eggs for 6-9 minutes, depending on your desired doneness. Place in an ice bath and peel when cooled.
  • In a bowl, mix ground sausage with garlic powder, onion powder, paprika, salt, and pepper.
  • Wrap each peeled egg in about ¼ cup of seasoned sausage, covering completely.
  • Dip sausage-covered eggs in beaten egg, then roll in crushed pork rinds (or almond flour) to coat.
  • Preheat oven to 400°F (200°C). Place scotch eggs on a lined baking sheet and bake for 20-25 minutes, until sausage is fully cooked and the coating is crispy.
  • Let cool for a few minutes before serving.

Notes

  • For an extra crispy texture, you can use an air fryer instead of the oven. Cook at 375°F for 15 minutes.
  • Store in the fridge for up to 5 days, or freeze for up to 3 months.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, stick to the recipe provided in this article.

Nutrition

  • Serving Size: 1 scotch egg
  • Calories: 300
  • Sugar: 0g
  • Sodium: 600mg
  • Fat: 25g
  • Saturated Fat: 8g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 1g
  • Protein: 20g
  • Cholesterol: 230mg

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Frequently Asked Questions (FAQs)

Can I freeze keto scotch eggs?

Yes! Scotch eggs freeze really well. Wrap them individually in plastic wrap or foil, then place them in an airtight container or freezer bag. They can last up to 3 months in the freezer. To reheat, just pop them in the oven at 350°F until they’re warmed through.

Are keto scotch eggs gluten-free?

Yep! As long as you’re using crushed pork rinds or almond flour as your coating, these scotch eggs are totally gluten-free. Just double-check that your sausage doesn’t have any hidden gluten (some brands sneak it in).

What can I serve with keto scotch eggs?

These eggs are fantastic on their own, but if you want to round out your meal, try serving them with a simple green salad or some roasted veggies. A dollop of mayo or mustard on the side never hurts, either.

Can I make mini scotch eggs?

Absolutely. Use quail eggs instead of chicken eggs to make bite-sized keto scotch eggs. Perfect for party appetizers!