Hi friends! How ar ye? I’m super excited about today’s blog post and I hope that you are too. How can I not be excited when this blog post is all about Low-Carb Scotch Eggs?
You know, Scotch Eggs? The single best way ever to eat an egg. It’s true, think about it. A perfectly cooked egg, hugged by a perfectly seasoned Italian sausage, breaded and fried until golden brown.
What you end up with is: Crispy, Savoury, Chewy and Custardy. All in one bite.
I kid you not.
Check it out.
Keto Scotch Eggs
Yes, these are keto friendly. All thanks to one mighty ingredient called Psyllium Husk. Yes, I feel there is a need to capitalize that.
Psyllium husk is a true life-saver, it gives that nice crispiness that we all love without having to use any carb-heavy breading.
The only thing I don’t like about it is that it gets brown much faster than breadcrumbs, which might give you the impression that you burned your food.
But worry not, even though your eggs might look a bit darker than usual, they will still be bomb.
F.A.Q.
How long do I need to boil my eggs? 6 minutes for runny yolk, 8 minutes for a little molten yolk 10 minutes for hard boiled. I like mine just a little bit molten.
How are scotch eggs served? Scotch eggs are a classic picnic food, you can eat them on their own or serve them with a hot dipping sauce. If you’re using spicy Italian sausage, then you might want to use something like a sugar-free ranch dressing. I personally like to have a scotch egg for breakfast.
Can substitute psyllium husk? You can use crushed pork rinds. They are much lower on carbs and higher in protein and fat.
Can I air-fry my Scotch Eggs? Yes, go for it!
How long will my scotch eggs keep? Easily for 2-3 days. When warming them up, avoid at all cost microwaving them as they will get soggy. Warm them up in your oven instead.
The Recipe
Low-Carb Scotch Eggs
Easy Low-Carb Version of the awesome Scotch Eggs. This is my new favourite keto breakfast recipe!
Ingredients
- 3 large Italian sausages you can use mild or spicy
- 4 large eggs
- Pinch of cayenne
Breading
- 2 tbsp coconut flour
- 3 tbsp psyllium husk
- 1 egg lightly beaten
Oil to fry. I used coconut oil.
Instructions
Place your 4 eggs in a small sauce pan, cover with warm water and boil for 6 minutes for runny eggs, 8 minutes for molten and 10 minutes for hard boiled. Remove from heat and cover with cold water to stop the cooking process. Once cool enough, peel your eggs and place them on a clean paper towel.
Remove the casing of your sausages and place in a mixing bowl. Add a pinch of cayenne and mix. Divide your sausage mix into 4. Get your hands wet with a little bit of water and flatten 1 portion of your sausage on the palm of your hand. Place one cooked egg on top of the flat sausage and wrap your sausage around the egg to completely seal. Repeat until for the other eggs.
In a lare pot, or fryer, heat up your frying oil on medium-high.
Place your coconut flour in a wide bowl and psyllium husk in another bowl. Take one scotch egg, roll in the coconut flour first, then in egg wash and finally in psyllium husk. Repeat this step until all your eggs are breaded. Fry your eggs for 5-6 minutes. Remove from the fryer and place on a cooling rack. Let them rest for 5 minutes before digging in.
Enjoy!
Recipe Notes
Macros for 1 Scotch Egg
- Protein: 18.7 g
- Net Carbs: 7g
- Total Fat: 36g
Please note that you can significantly lower the carb count by substituting the psyllium husk for crushed pork rinds.
I’m Idriss. I’m a full-time student and foodie. My wife Lea and I live in Montreal and we love to make and share simple and mostly healthy recipes that fit within a reasonable budget. All foodies are welcome!
Yum, Scotch Eggs are one of my favorite dishes at our local pub. Now I can make a low carb version at home.