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

By Jennifer Zhang · · This post may contain affiliate links · Leave a Comment

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Keto Scotch Eggs are the perfect sausage and egg lunch or dinner! Hard-boiled eggs wrapped in a ground pork cheese mixture seasoned to perfection, and then baked until golden!

Baked Keto Scotch Eggs (Low Carb Recipe) (1)
Table of Contents
  • Why You'll Love It
  • Ingredients You'll Need
  • How To Make Baked Scotch Eggs
  • Storage Instructions
  • More Keto Ground Pork Recipes
  • 📖 Recipe
  • 💬 Reviews

How about a culinary trip to Scotland? Scotch eggs are a great snack on the go or a proper meal, served with a keto friendly dipping sauce and a nice salad!

I used a traditional Scottish cheese, Ayrshire Dunlop but you can use any sharp, hard cheese like parmesan if that’s easier to find.

Why You'll Love It

  • Only 1.4 grams of net carbs in each Scotch egg!
  • Delicious savory interior with a crispy exterior
  • Can be enjoyed warm, room temperature or cold

Ingredients You'll Need

This simple Scotch egg recipe calls for just 6 key ingredients, most you'll already have at home.

Baked Keto Scotch Eggs (Low Carb Recipe) (2)
  • Eggs - you'll need 5 free range eggs of medium size for this recipe that will be hard-boiled.
  • Ground pork - ground pork or pork sausage meat. You can also substitute with other ground meats.
Baked Keto Scotch Eggs (Low Carb Recipe) (3)
  • Cheese - any hard cheese such as Parmesan will work fine. Traditionally, Scotch eggs use Ayrshire Dunlop cheese but it's not necessary.
  • Almond flour - helps the ground pork and cheese mixture stay together.
  • Sunflower oil - drizzled over our Scotch eggs before baking to make sure they come out perfectly golden.
  • Seasonings - a simple seasoning mixture of smoked paprika, sea salt and freshly ground black pepper.

How To Make Baked Scotch Eggs

Boil the eggs

To get started, bring a pot of water to a boil and hard boil the eggs for around 8 to 10 minutes. Peel and set aside.

Preheat the oven

Preheat your oven to 370 degrees Fahrenheit (190 degrees Celsius) and line a baking tray with baking paper.

Make the ground pork mixture

In a mixing bowl combine the ground pork with the cheese, almond flour, smoked paprika, pinch of salt, and black pepper.

Baked Keto Scotch Eggs (Low Carb Recipe) (4)

Mix until all the ingredients are well combined and then divide the mixture into 5 balls.

Flatten and fill

Wet your hands and flatten each pork ball so that it can wrap around the egg.

Baked Keto Scotch Eggs (Low Carb Recipe) (5)

Place a hard boiled egg into the pork mixture and carefully wrap it around the egg pressing gently until closed

Prepare to bake

Place the Scotch eggs on the lined baking pan and drizzle each one with sunflower oil. Bake in the preheated oven for 20 to 25 minutes until golden brown.

Baked Keto Scotch Eggs (Low Carb Recipe) (6)

Serve hot and enjoy!

Storage Instructions

In the fridge: Any leftover Scotch eggs can be kept in an airtight container and stored in the refrigerator for up to 3 days.

In the freezer: I don't recommend freezing Scotch eggs because it ruins the overall texture. However, they can be frozen to keep them longer. Let them cool to room temperature and then wrap each one in plastic film or foil. Place them in an freezer proof airtight container or bag and they'll keep for up to 3 months.

To reheat: From frozen, place the Scotch eggs in the refrigerator overnight to thaw. Reheat them by placing them on a lined baking pan in a preheated oven at 350 degrees Fahrenheit (180 degrees Celsius) for around 10 minutes until heated all the way through.

More Keto Ground Pork Recipes

Looking for more low carb meals you can make with ground pork? Try some of our favorites:

  • Easy Cheesy Pork Casserole
  • Keto Shepherd's Pie
  • Kung Pao Meatballs
  • Best Keto Meatloaf

📖 Recipe

Baked Keto Scotch Eggs (Low Carb Recipe) (7)

Keto Scotch Eggs Recipe

Jennifer Zhang

Keto Scotch Eggsare the perfect sausage and egg lunch or dinner! Hard-boiled eggs wrapped in a ground pork cheese mixture seasoned to perfection, and then baked until golden!

4 from 1 vote

Print Pin Review

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner

Cuisine English

Servings 5

Calories 353 kcal


  • 5 medium Eggs
  • 2 cups Ground Pork
  • ½ cup Parmesan or Ayrshire Dunlop Cheese finely grated
  • 1 tablespoon Almond Flour
  • ½ teaspoon Smoked Paprika
  • 2 tablespoon Sunflower Oil
  • Sea Salt to taste
  • Freshly Ground Black Pepper to taste


  • Bring a pot of water to a boil and hard boil the eggs for 8-10 minutes. Peel and set aside.

  • Preheat the oven to 370°F/190°C and line a baking pan with baking paper.

  • In a mixing bowl combine the ground pork with the cheese, almond flour, smoked paprika, and a pinch of salt and pepper. Mix well and divide into five balls.

  • Flatten each ball with wet hands and place an egg into each piece of ground pork mixture.

  • Wrap around the egg, pressing gently with your fingers to enclose the egg.

  • Place the eggs on the prepared baking pan, drizzle with sunflower oil and bake on the preheated oven for 20-25 minutes until golden. Serve hot.


Net Carbs: 1.4g


Serving: 1scotch egg | Calories: 353kcal | Carbohydrates: 1.6g | Protein: 41.4g | Fat: 19.9g | Saturated Fat: 7.2g | Cholesterol: 258mg | Sodium: 613mg | Potassium: 493mg | Fiber: 0.2g | Sugar: 0.4g | Calcium: 280mg | Iron: 2mg | Net Carbs: 1.4g

Nutritional information for the recipe is calculated based on the ingredients in each recipe. It is provided as a courtesy and is an estimate only. We cannot guarantee the accuracy of the nutritional information for any recipe we provide. Erythritol and other sugar-free sweetener carbs are not included in the carb counts. Net carbohydrates are the total carbohydrates minus dietary fiber.


© – Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single images may be used when full credit and a link back to the original content on is provided.

Tried this recipe?Let us know how it was!

Baked Keto Scotch Eggs (Low Carb Recipe) (8)

More 100+ Low Carb Keto Dinner Ideas and Recipes

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  • Ricotta Gnocchi
  • Keto Zucchini Carbonara

First published on . Post updated on with additional information.

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


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.

How many eggs a day on a keto diet? ›

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.

Why do my Scotch eggs split in the oven? ›

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.)

How do you eat eggs on a low-carb diet? ›

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.

Can you eat 2 eggs on keto? ›

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.

Is scotch OK on keto diet? ›

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.

Can I eat 4 eggs a day on keto? ›

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.

Can I eat 3 eggs a day on keto? ›

For most individuals following a keto diet, aiming for 1-3 eggs per day is a reasonable range. However, it's always best to consult with a healthcare professional or dietitian to determine the exact egg intake that aligns with your specific nutritional needs.

How much weight can you lose in 2 weeks on the egg 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.

Should you keep Scotch eggs in the fridge? ›

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.

Should you microwave a Scotch egg? ›

Instructions: Not suitable for microwave heating.

What is the keto 3 day fast? ›

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.

Can I have a banana on keto? ›

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.

How many carbs are in a scotch egg? ›

Nutritional Information
Typical ValuesPer 100gOne scotch egg (113g)
6 more rows

How many carbs in a mini scotch egg? ›

Energy: 35 calories

Are Scotch eggs high in carbs? ›

Scotch eggs are traditionally cooked with breadcrumbs, which are heavy in carbs. But, you may use almond flour for the breadcrumbs, which are low in carbs and still give a crunchy coating.

Do Scotch eggs have carbs? ›

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

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