Baked Keto Scotch Eggs (Low Carb Recipe) (2024)

FAQs

How many carbs in a keto Scotch egg? ›

A low-carb Scotch egg has only 0.5g net carbs and 28.2g protein. What can I use instead of breadcrumbs? The best substitute for breadcrumbs is either almond flour or ground pork rinds. Both can be used to coat the eggs or for keto fried chicken, keto chicken nuggets, or breaded keto pork schnitzel.

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Place the egg in the middle and wrap the egg with the meat. Pinch the edges together and smooth the ball so that there are no gaps or bumps. (If the covering isn't even, the Scotch egg will split during cooking.)

Low carb and keto meals with eggs

A hearty omelet or frittata works just as well for breakfast as for lunch or dinner. Leftovers like grilled chicken, taco minced meat, various vegetables, or fresh herbs and cheese all make great additions to an omelet or frittata.

Really, on a keto diet, you can eat as many eggs as you can stand! Again, just be sure to keep your calorie count and macronutrient ratio in check, particularly if weight loss is a motivating factor.

Avoid any sweet, dessert or fortified wines — like sherry — they all come with extra carbs. 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.

Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week. The more important lesson we can extract is that eggs are excellent for a ketogenic diet.

But is the egg diet all it's cracked up to be? And how healthy is eating eggs every day? Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Share: Muir's Deli's Scotch eggs, a traditional British dish consisting of a shelled semi-hard-boiled egg wrapped in our Black Pudding, covered in breadcrumbs, and then deep-fried or baked until crispy. Cooked Scotch Eggs will keep in the fridge for 3-4 days.

How do I stop my Scotch eggs splitting? ›

Brush the glaze over each of the scotch eggs – this will help the breadcrumbs stick and stop the meat from cracking. Gently roll each scotch egg through the breadcrumbs, so each one is coated evenly. When done you shouldn't be able to see the sausage meat on any of the scotch eggs.

Instructions: Not suitable for microwave heating.

Keto Egg Fast

Also known as a keto 3 day fast, this extreme diet is used by some to help kickstart ketosis. During this time, you'll eat only eggs (at least 6 whole eggs a day), cheese (1 ounce of full-fat cheese per egg consumed), and butter (1 tablespoon / 15 grams), or another healthy fat per egg consumed.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Asda Scotch Eggs (1 scotch egg) contains 17.1g total carbs, 16g net carbs, 14g fat, 10g protein, and 232 calories.

Tesco Finest Scotch Eggs 100g (1 serving) contains 15.7g total carbs, 15g net carbs, 15g fat, 12.5g protein, and 245 calories.