Scotch Eggs!

I am so used to seeing the perfect Scotch Eggs served at The Hind’s Head in Bray, Berkshire (Heston’s 1-Michelin star restaurant, nestled ‘almost’ next door to the 3-Michelin star Fat Duck). Served as a bar snack or appetiser, it is an iconic little dish and the most perfect morsel! They use tiny quail eggs there and I can assure you each one is prepared with a LOT of love and patience!

Anyway, inspired by this, I wanted to try my own low carb version using regular eggs (they are less of a ball-ache to peel and with the amount of seasoned pork mince encasing it, this makes for a substantial, high protein meal on its own!). I used a high fat pork mince which I seasoned. But, using store-bought, gluten-free pork sausage meat is a convenient option. If you choose to do this, simply peel and discard the casings from the sausages and use only the mince meat. Remember though, gluten-free sausages often contain a small amount of potato starch (but that has never bothered me! I would choose a trace amount of potato starch any day over gluten – and I don’t even have a gluten intolerance!).

I coated these babies (which admittedly take some time and patience to shape) with my low carb crumb which I love! I didn’t bother frying them, instead I went totes untraditional here and baked them instead in my trusty air fryer. (They can be made in the oven, but they crisp up far better in the air fryer: I tried it both ways.) Enjoy these deceptively filling, GIANT balls of protein – and don’t forget the all-important dip condiment of mustard (we love all mustards, but the sharp and tangy “French’s” did the job perfectly with these!)

– – – – – – PER SERVING – – – – – –
Carbs 2.3g | Fat 26g | Protein 43g
– – – – – – – – – – – – – – – – – – – – –

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Scotch Eggs!

Some reasonable effort is required to make Scotch eggs, but once you get the hang of it, you may be making them more often than not!
Course Breakfast, Light Meals, Main Dish
Cuisine British
Prep Time 30 minutes
Cook Time 20 minutes
Chill Time 1 hour
Total Time 1 hour 50 minutes
Servings 4

Per serving

Calories: 412kcal | Carbohydrates: 2.3g | Protein: 43g | Fat: 26g


For the Scotch eggs

  • 4 eggs (medium-large), boiled and peeled
  • 500 g (17.6 oz) ground pork mince 12% fat
  • 1/2 TB ground (milled) chia seeds
  • 1 tsp dried sage
  • 1/2 tsp ground nutmeg
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp ground white pepper
  • freshly ground black pepper

To crumb the Scotch eggs


  • Start by having 4 boiled eggs peeled and ready.
  • Combine the pork mince, ground chia, dried sage, nutmeg, garlic powder, salt and ground white pepper in a bowl. Add a few generous cracks of freshly ground black pepper and mix well to combine.
  • Divide the mixture into 4 even servings of approx. 125g (4.4oz) each. Use clean hands to roll into a compact patty shape and place onto a square of clingfilm. Press down to flatten into a flat, even oblong shape, approx. 14x17cm (6x7"). Set aside.
  • Repeat the process with the remaining three batches of mince and 3 more squares of clingfilm.
  • Gently pick the square of clingfilm up, cupped in one hand and place the boiled egg into the centre. Very gently wrap the mince around the egg, using the clingfilm to help you shape it on and keeping the parcel cupped in your hand at all times. Pinch closed any holes, then roll the compact ball in the clingfilm, twisting the ends of the clingfilm to secure it tightly.
  • Repeat the process with the remaining Scotch eggs and place in the fridge to set for 1 hour. This is essential to help the mixture bind.
  • In the meantime, make the crumb. Blitz the lean pork scratchings in a mini food processor to fine crumbs. Tip the crumb into a bowl and add the nutritional yeast flakes, almond flour, Parmesan and garlic powder. Season with salt and mix well to combine.
  • Spread the crumb out onto a large plate or preferably a tray. In a separate bowl, whisk the egg very well and have a silicon pastry brush on hand.
  • Working with one Scotch egg at a time, gently remove and discard the clingfilm. Holding the delicate mixture in one hand, use a silicon pastry brush to lightly brush it all over with the whisked egg.
  • Place onto the tray of crumbs and scatter the crumb all over it. Place the prepared egg into an air-fryer.
  • You will need to wash your hands after preparing each egg. Repeat the process with the remaining Scotch eggs, whisked egg and crumb.
  • Cook in the air fryer (air fryer setting, 200°C / 425°F) for 18-20 minutes. See NOTES below if you do not have an air fryer.
  • Garnish with any chopped herbs you have to finish off your masterpiece (optional) and serve with a sharp mustard dip to bring some lovely, delicious acidity with every bite!

It is likely you will have leftover whisked egg and crumb. I have made allowance for this in the macros, weighing and excluding the approximate unused amounts. However, do not discard the crumb - rather RAID YOUR FRIDGE to see what else you could crumb and cook!! :)
If you do not have an air fryer, these can also be made in the oven (Preheated to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7) and cooking for 20-25 minutes. However, I tried both methods and seem to get a far crispier, crunchier crumb using an air fryer.

 For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Scotch Eggs!
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Scotch Eggs
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Nutritional Information per serving
Calories                        412Kcal / 1724kJ
Fat                                26g
Carbohydrates              2.3g
Protein                          43g

Wheat (may be found in the some brands of pork scratchings - check labels)
Soya (may be found in the some brands of pork scratchings - check labels)

See all the Pork recipes on Fats of Life:

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.


  1. I’d like to make these for my birthday (probably very chilly) garden party this weekend but one of my friends has a nut allergy. Is there a substitute for the almond flour? Coconut maybe? Many thanks 💕

    1. Yeah I think so. I have never tried it with coconut flour, but its only a tablespoon almond flour I use to add a little “body” to the crumb. You could also slightly increase the other ingredients. If you use coconut flour, you also might get a coconut flavour – but in such a small amount, I doubt it. Also – happy birthday for next week! I hope the weather will be kind to you! xxxx

  2. Very pleased with how these came out. Turned off after 15 minutes as they were getting too brown

    1. I would ideally have loved that too, but the problem is that the boiled egg itself (with a soft yolk) would be too fragile when rolling. The further baking (to ensure the pork cooks through sufficiently) will cook the yolk further anyway. xxx

    1. I used coconut flour as you suggested and they were amazing!! I also used free range eggs from my mum’s chickens 🐓🥚. These will definitely be a regular treat in our house from now on. Thanks Monya, and don’t stop posting your amazing recipes!

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