Scotch Egg

Posted by Mike Miryala on

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If you’ve never heard of Scotch eggs, you’re in luck. This low-carb Scotch eggs recipe is your ticket to a wonderful, protein-packed egg dish. Eggs are a wonder food with so many uses in a ton of different dishes.


What Are Scotch Eggs?

While pretty common in the United Kingdom, they’re not exactly a staple in the US. They might become a favorite in your house after you try this recipe, however.

Scotch eggs are hard-boiled eggs enveloped in sausage and breadcrumbs. The ball is either baked or deep-fried.

They are often served as picnic fare and are known by many names. Scotch eggs are sometimes called picnic eggs, party eggs, snack eggs, egg bites, mini Scotch eggs, or savory eggs.

They do sometimes pop up in America. If you keep your eyes peeled you might see them on the menu at British-style pubs or Renaissance fairs.


Flax vs. Chia

This recipe gives you the option of using flax or chia seeds. Both are good options; you can use whichever is easier for you.

The internet will lure you into articles featuring these two heavy hitters going head to head for nutritional bragging rights, but the moral of the story seems to be that they’ve both got good things going for them.

Either way, you’re getting a good source of healthy fat and fiber, with a dash of protein thrown in for good measure.

  • Omega-3 Fatty Acids: Flax and chia seeds are two of the richest plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that promotes heart health, reduces inflammation and supports brain function.
  • Fiber Content: Both are excellent sources of dietary fiber, both soluble and insoluble. This high fiber content helps regulate digestion, promotes bowel regularity, promotes satiety, and may help lower cholesterol levels.
  • Lignans: Flax seeds contain lignans, which are phytochemicals with antioxidant properties. Lignans have been associated with a reduced risk of certain cancers, such as breast and prostate cancer.
  • Potential Hormonal Benefits: Some studies suggest that flax seeds may have hormone-balancing effects due to their lignan content. They may help alleviate symptoms of menopause and support hormonal health.
  • High Nutrient Density: Chia seeds are packed with essential nutrients, including calcium, magnesium, phosphorus, and manganese. They also provide a good amount of protein, making them a valuable addition to a plant-based diet.
  • Gel-Forming Properties: When soaked in liquid, chia seeds form a gel-like substance due to their soluble fiber content. This property can help with hydration and provide a feeling of fullness.
  • Antioxidants: Both flax and chia seeds contain antioxidants that help protect the body against oxidative stress and reduce cell damage caused by free radicals.

Both flax seeds and chia seeds can be easily incorporated into your diet by adding them to smoothies, oatmeal, yogurt, or baked goods. It's important to note that while these seeds offer many health benefits, they are not meant to replace a balanced diet. It's always a good idea to consult with a healthcare professional or nutritionist for personalized advice regarding your specific dietary needs.

      Scotch Egg

      Prep Time: 10 minutes
      Cook Time: 15 minutes
      Yield: 4 servings
      Category: Breakfast, Snack
      Cuisine: British


      • 1 lb (450 g) ground pork sausage (or use ground pork with 2 Tablespoons [6 g] Italian seasoning)
      • 1/4 cup (30 g) almond flour
      • 2 Tablespoons (14 g) flax meal
      • 2 Tablespoons (30 ml) olive oil or avocado oil, divided
      • 1 Tablespoon (3 g) Italian seasoning
      • 4 hard-boiled eggs, peeled
      • Salt and pepper, to taste


                                        1. Preheat the air fryer to 375°F (190°C).
                                        2. In a large bowl, combine the pork sausage, almond flour, flax meal, 1 Tablespoon (15 ml) of olive or avocado oil, Italian seasoning, salt, and pepper.
                                        3. Divide the sausage mixture into 4 equal portions and wrap each portion around a hard-boiled egg.
                                        4. Place the eggs into the air fryer basket or tray, without touching, and brush with the remaining 1 Tablespoon (15 ml) of olive oil or avocado oil. (If needed, cook the eggs in several batches.)
                                        5. Cook the eggs for 15 to 17 minutes, turning over halfway through the cooking time, until the sausage layer is browned and cooked through. Use a meat thermometer to check that the sausage layer reaches a temperature of 160°F (70°C).
                                        6. Carefully remove the Scotch eggs from the air fryer and let them cool slightly before serving.

                                                              Nutrition: (Estimated and based on per-serving amounts.)

                                                              • Calories: 310
                                                              • Fat: 20 g
                                                              • Total Carbs: 2 g
                                                              • Fiber: 2 g
                                                              • Sugar: 0 g
                                                              • Net Carbs: 0 g
                                                              • Protein: 32 g

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