Low Carb Baked Scotch Eggs. 0.5g carbs. A British classic that will never cease to be a favourite.
Breakfast, lunch, appetizer or picnic snack — these baked Scotch eggs work for any occasion. They’re simple to make, delicious, and fit well into a ketogenic or low carb lifestyle.
You don’t need to give up the foods you love because you’re eating low carb. With lean pork mince, eggs and a few seasonings you can make a healthy, flavourful version of this classic. If you prefer, use sausage meat instead of pork mince. The important point is these Scotch eggs are baked rather than fried, making them a lighter option while still delivering that satisfying combination of meat and egg.
How to Make Low Carb Baked Scotch Eggs
Start by boiling fresh eggs to the desired doneness — for a fully set yolk I recommend a short, controlled boiling method followed by immediate cooling in cold water. Freshly boiled eggs give the best texture and flavour; avoid pre-cooked supermarket eggs.
Once eggs are peeled and cooled, mix lean pork mince (choose less than 5% fat to avoid greasiness) with your chosen herbs and spices. Divide the seasoned meat into six equal portions, about 85g each. Flatten each portion between two sheets of cling film into a disc roughly 13cm (5″) across, place a peeled egg in the centre, and carefully wrap the meat around the egg until it is completely enclosed. Using cling film makes shaping easier and keeps your hands cleaner.
If you want a crunchy exterior but still want to keep carbs down, blitz pork crackling (pork scratchings/skins) in a food processor to make a crumb that can be used as a coating. These crumbs become slightly oily when processed and stick to the meat without adding flour or an egg wash. Alternatively, skip the coating and simply bake the eggs; for more colour you can finish them briefly under the grill (broiler).
Place the assembled Scotch eggs on a baking tray lined with foil (shiny side up) and bake at 200°C (fan) for 15 minutes, turn them over, and bake for a further 15 minutes until cooked through and nicely golden. You can serve these warm or cold — they’re excellent both ways and very portable for picnics or packed lunches.
The cling film can stick while shaping and may need to be replaced occasionally, but this method is less fiddly than moulding purely by hand. If you have another shaping technique that works for you, use whatever is easiest.
Coating options and tips
When blitzed, pork crackling crumbs become oily and adhere well to the meat, producing a crisp outer layer without adding carbs. Note that adding 100g of pork cracklings will increase the calorie content of each Scotch egg significantly, so factor that in if you track calories.
These Low Carb Baked Scotch Eggs are incredibly tasty and make a reliable recipe to keep in your low carb or keto recipe collection. They’re versatile, portable, and satisfying — perfect for anyone looking for a high-protein, low-carbohydrate meal or snack.
Enjoy!
- 500g lean pork mince (under 5% fat)
- 6 medium eggs
- 1 tbsp coarse salt (for boiling and seasoning)
- 1 tsp fine salt
- 1/4 tsp cayenne pepper
- 1/2 tsp paprika
- 1 tsp Italian seasoning
- 1 tsp all-purpose seasoning (or Season All)
- 1/2 tsp dried thyme
- 100g crumbed pork scratchings (optional, for coating)
- Place eggs in a pan and cover with water. Add a little coarse salt and bring to a boil over medium-high heat. When boiling, set a timer for 3 minutes for a fully set yolk. Remove from heat and cool immediately under cold running water; repeat until eggs are cold enough to handle. Peel and set aside.
- In a large bowl combine the pork mince with the salt, spices and dried herbs. Mix thoroughly, squeezing between your fingers to distribute the seasoning evenly. Wearing food-safe disposable gloves can make this tidier.
- Preheat the oven to 200°C (fan).
- Divide the pork mixture into 6 equal portions (about 85g each).
- Place a portion of meat between two sheets of cling film and flatten into a disc with your hand or a small rolling pin.
- Flip the meat disc onto your palm, place a peeled egg in the centre and wrap the meat around the egg, pinching and smoothing until the egg is completely encased.
- Repeat with remaining eggs. Optionally roll each wrapped egg lightly in crushed pork scratchings for a crisp coating. Place on a baking tray lined with foil.
- Bake for 15 minutes, turn the eggs over, and bake for another 15 minutes until cooked through and golden.
- Serve hot or cold.