Scotch Eggs

New Breakfast Recipe - Scotch Eggs

Scotch Eggs

Okay guys, listen, my son HATES hard-boiled eggs. Always has.

I don't necessarily love them unless they're deviled.  But I'll occasionally eat hard-boiled eggs with a touch of pepper.

I used to eat them with a touch of salt but pepper helps get your water consumption up while salt helps get your blood pressure up!

So I switched to pepper.

Anyway, my son won't touch deviled eggs or egg salad sandwiches.  But I so tricked him this week.

I found a recipe for Scotch Eggs in The Complete Air Fryer Cookbook, page 27.  It is totally hard-boiled eggs but it hides them away all sneaky like in a yummy layer of sausage covered in breadcrumbs.

When my son woke up, I told him to stay out of the kitchen and that breakfast would be ready shortly.  I told him it was a surprise.  My son is sensory defensive so foods with weird textures, he doesn't do well with.  If he sees it and it doesn't look appealing, he'll convince himself he doesn't like it before he tries it.

I didn't allow him to do that this time.  When breakfast was ready, I cut up his scotch egg into bite size pieces and then told him to close his eyes.  He kept them closed long enough to take and chew one bite.  He absolutely LOVED this breakfast.  Success!  Admittedly, I did too.  It was delicious!


As always, we have to keep track of our consumption and make sure we're consuming appropriate amounts of the right things.   So I entered the recipe into MyFitnessPal to get an idea of how healthy the meal is.

Scotch Egg - Nutritional Calculator

All in all, not bad!  Each serving is 315 calories with 7 carbs, 23 grams of fat, 21 grams of protein, 602 mg of sodium and 1 gram of sugar.  That's not unhealthy at all.  This is a pretty healthy breakfast.  In fact, this will become a staple breakfast in our house, it was that yummy.

Keto Recipe

Scotch Eggs - Air Fried

While this breakfast is healthy, the carb count is a bit high if you're on a Keto diet, which I am currently transitioning to. As such, I wanted to make sure that I provide details on how to modify this recipe to make it more Keto friendly.  Keto is a low carb diet, so really all I would need to do is reduce the carbs a little, not even by much.

To reduce the carbs, I would replace the All Purpose Flour that I used with Almond Flour or Coconut Flour.  Personally, I don't like the taste of coconut so I would use Almond Flour.  Also, I would crush up pork rinds and use those instead of breadcrumbs.  This would reduce the carbs so that you would be able to spread your carb intake more throughout the day.

That said, I have not tried these yet with those substitutions.  When I do, I promise I will come back to this post and let you know if they were just as delicious.  In the meantime, if you're missing any ingredients, I have provided links to them on Amazon.  Let us know how you like it!

Finally, I cooked these in my air fryer.  I have not tried them deep fried or anything but they were fabulous from the air fryer.  I'm not sure what other ways these are made as this was just my first attempt.  Have you had them cooked in other ways?  How did you like them?

Until then, take care of yourself and hug your loved ones,



P.S. Scroll all the way down for the recipe!

Scotch Eggs

Scotch eggs are an English classic made with a hard-cooked egg encased in pork sausage and deep-fried. You can alternatively lighten up the recipe by using chicken sausage and cooking it in the air fryer.

  • 6 Eggs (hard-cooked)
  • 1.5 lbs sausage (bulk, lean)
  • 3 Eggs (raw, divided)
  • 1.5 cups bread crumbs (dried, divided)
  • .5 cup flour
  • olive oil (for misting)
  1. Peel the hard-cooked eggs and set aside.
  2. In a large bowl, combine the sausage, one raw egg, and 1/2 cup of the bread crumbs, and mix well. Divide into six pieces and flatten each into a long oval.
  3. In a shallow bowl, beat the remaining two raw eggs.
  4. Roll each hard-cooked egg in the flour and wrap one of the sausage pieces around the egg to completely encircle it.
  5. Roll the egg first in the flour, then dip in the beaten eggs, and finally dip in the bread crumbs to coat. Prepare the remaining eggs the same way.
  6. Place the eggs in a single layer in the air fryer and spray with oil.
  7. Air-fry at 370 degrees for 6 minutes, then turn using tongs and mist with more oil. Air-fry for 5 to 7 minutes or until the sausage is thoroughly cooked and the Scotch eggs are brown.

This article has 18 Comments

  1. Ha! Make him close his eyes, eh? That’s one I haven’t tried! Love it. You mention that you are about to get started with Keto. Me too. We’ve watched a majorly obese friend of ours health turnaround and my hubby has about 50 obs to lose and asked me if I could help him do the diet. I have no desire to diet but once I learned more about Keto, I thought it wouldn’t be that bad. Especially once I learned about fat bombs…OMG. Google almond joy fat bomb and homemade conconut butter! What fat bombs would you recommend that are super easy? Gotta be easy.

    1. Hi Desa,
      My son is a trooper! He trusts me to a fault I think. lol Yes, I’m about to start the Keto diet. It would be great if you’d stay in touch so we can share our journeys and lessons as we learn them! Ohh fat bombs sound interesting! I haven’t tried any yet, though Beck had mentioned something about a peanut butter fat bomb that I so need to try. I will definitely look into those and do some posts on them!
      Thanks for the feedback, Hon!

  2. I’m not particularly a fan of eggs, but this recipe does a good job in camouflaging the eggs, and I’m assuming it does fool the palate as well, because it gives eggs a different texture. 

    As someone who goes to the gym frequently, I really need a bunch of different recipes that transform healthy ingredients into delicious dishes that will keep me faithful to my fitness goals. 

    Thanks a lot for sharing your recipe! 

    1. Hi Alexandre,
      I did taste egg in each bite, but it wasn’t as strong as the typical bite of eggs. The sausage did a pretty good job of masking it I think. If you try it, let me know what you think!

  3. Hi Ki, 

    My son sounds so much like yours when it come to eating.   Granted, I am not sure that I could convenience him to try something without looking at it.     

    As far as me, I HATE boiled eggs.  I hate the smell of them.   Yet you did such an amazing job of describing this dish, that I find myself trying to figure out if there was a way that I could convenience myself that I was going to eat something that tasted a bit more along the lines of a scrambled egg with pork wrapped around it.  

    I have never tried an air fryer.   Do you like yours?   

    1. Hi Sondra,
      Yes, I looove my air fryer! I recently made chicken thighs in the air fryer and my son said it was the best chicken he’s ever had. I will share that recipe soon. He said, “In fact, it would beat out Popeyes except for the skin.” He loves the skin of Popeye’s fried chicken. So I have to perfect the batter to give it a fried chicken feel. But it was GREAT chicken! I love that I don’t have to worry about cleaning up oily messes and I get much healthier food to eat.

      As far as the eggs, I think for me they did seem to taste more like scrambled eggs than hard-cooked. If you do brave it and wind up trying it out, let me know if you liked it!

      Good luck!

  4. I have just discovered for myself one more breakfast dish that i can add to my limited selection of healthy low carb meals, I am not a big breakfast eater and find it difficult to put together a variety when it comes to breakfast. I seem to always fall back on fried eggs , so i am pretty excited about this Scotch egg recipe and cant wait to try it out.Is deep frying acceptable on a low carb diet? or would the extra oil from frying add up on the calories?

    1. Hi Florence,
      I haven’t really been a big breakfast either but I’ve had trouble consuming enough calories each day and since I added breakfast into my daily routine, I haven’t been having that problem. I have struggled with finding a variety of healthy breakfast meals though. I’m glad I stumbled upon this one and am able to share such a tasty meal.

      You can deep fry on a Keto or low car diet, the problem is that the healthy oils you should be using aren’t really great for using to deep fry because of their smoke point. However, I got around this by purchasing an air fryer and using that. I sprayed olive oil on the eggs before turning the air fryer on so they weren’t sitting in oil to fry. I will be writing up a review post on my air fryer soon and will come back and drop the link for you if that helps.


  5. This breakfast recipe looks yummy, and healthy too. I love having eggs for breakfast along with some toast and coffee or tea. But at times I get bored with scrambled, poached or plain hard boiled eggs and I wish I could find other ways to prepare them.

    I wonder why this recipe is called scotch egg but I will definitely give it a try. Oh and since we’re talking about eating a healthy meal, how often should we have eggs in a week? Some say 1 hard boiled egg a day is advisable while others say a maximum of 3 times a week. What about you?

    1. Hi Alice,
      It was so good! I’m not sure why it’s called a Scotch egg, I suppose I should look that up and see if I can find out. According to the American Heart Association, we can eat eggs every day and as long as we’re healthy, we don’t need to worry about how many eggs we’re consuming. Some say that those at risk for heart disease, such as type 2 diabetes, shouldn’t consume more than 2 or 3 eggs per week but we’ve since been advised that 6 or 7 eggs per week doesn’t raise the risk of stroke or heart disease as long as we’re on a healthy diet as well.

      Thanks for the feedback!

      1. Hi Ki,

        That’s really good to know. You see, I used to feel guilty for including eggs in my daily breakfast. Well, not anymore. I have a very schedule so I do not really have enough time to make some fancy breakfast. But eggs? I find them the easiest to prepare.


        1. Yes, they are so quick to make. And you can make them so many different ways too! Casseroles, muffins, omelettes, scrambled, fried, air fried, hard boiled, deviled…. there’s so many options! No guilt. 🙂

  6. Hi There, This is really great. I don’t mind a boiled egg at all but variety is the spice of life and any variations, especially if they are yum and also healthy are most welcome on my brekky table. Thanks also for a rundown on how to cook, ingredients and time frames. It is a simple meal with very easy to find ingredients and not to time consuming.

    I think I’m going to try this nutritious little meal out and I’m going to come back to you and let you know how I went. I also look forward to any new little recipes that are on the way

    Good Stuff


    1. Hey Paul,

      Thanks!  I’m glad you’re going to give it a shot.  What I’m seeing in these comments is that I’m most definitely not alone in struggling to find acceptable variations for breakfast meals.  Please do let me know how you liked it!  I’ve love to hear your feedback on it.  


  7. I am together with your son, hate  hard boiled eggs, over easy is the best but it can be tricky with salmonella going around. Thanks for the recipe, I will give it a try with almond flour, I am tired of coconut since I am from Thailand. I used to enjoy this quail eggs, have you ever had it? In Thailand we just fry them on the pan or hard boil it and I would use a dollop of maggie sauce. Yumm. If not sometimes I wrap them with bacon it is so good…

    Will try your yummy recipe since I have the air fryer as well 🙂

    1. Hi Nuttanee,

      No, I haven’t tried quail eggs before.  I will add that to my list of things to try though for sure!  Let me know how you like the Scotch eggs!

      Thanks for the feedback!


  8. Maybe I don’t hate hard-boiled eggs like your son, but I don’t like it, and I usually avoid it. In fact, I am already vegetarian who don’t eat eggs, and maybe one day I will become vegan like my brother. Actually, it is not my goal.

    I guess I never really liked boiled eggs, but I ate some kind of dish with eggs. Later I started to not like eggs at all so now I don’t eat eggs for years. But lately, I thought that maybe I need to eat a little bit eggs somehow. Who knows, maybe your recipe is what I really need. Maybe I will try it. 

    Thank you for your post and recipe!

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