ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Low Carb, Gluten-free Scotch Eggs

Updated on February 4, 2022
NurseFlood profile image

Caitlin Goodwin is a registered nurse who is passionate about whole foods and creating health from the inside out.

Scotch Eggs

A low carbohydrate, keto, or paleo diet can often mean complicated breakfasts with intricate meal preparation. Let's think outside the box for simple, nutritious meals. Cook once and eat all week long!

This is a portable breakfast that fuels you appropriately and fills you up. Some people switch it up by using different types of sausage, others serve it with a dipping sauce. The rest of us enjoy it as is- because it is scrumptious!

Cook Time

Prep time: 30 min
Cook time: 25 min
Ready in: 55 min
Yields: 6 Scotch Eggs


  • 1 lb Local, pastured ground sausage or pork, raw
  • 7 farm fresh eggs
  • 1 tsp Sea Salt
  • 1 tsp pepper
  • 1 tbs spicy mustard
  • 2 tbs half and half
  • 0.5 cup keto "bread" crumps, almond flour or pork rinds
  • 1 bowl ice water


  1. Preheat the oven to 400 degrees and grease six muffin pan cups.
  2. Place six eggs in a medium saucepan with water one inch above the eggs. Bring the water to a boil over high heat, then cover the pot and remove from heat. Let the pot sit covered for 3 minutes. Quickly transfer the eggs to ice water. Let cool for 5 minutes, then gently peel the eggs.
  3. Mix the sausage with spicy mustard. Some people choose to use turkey sausage or chorizo instead.
  4. Divide sausage into six even balls. If raw meat makes you squeamish, use gloves. Flatten the sausage balls into five little pancakes.
  5. Wrap each hard-boiled egg with the sausage pancakes.
  6. Crack an egg and mix with half & half creamer in one bowl. Dip sausage-covered eggs through egg picture and roll in keto crumb mixture.
  7. Bake 20 to 25 minutes, until the sausage layer is fully cooked and the breadcrumbs are crispy. Top with salt and pepper, as needed.

Keto Scotch Eggs

Nutrition Facts
Serving size: 1 Scotch Egg
Calories 194
Calories from Fat72
% Daily Value *
Fat 8 g12%
Saturated fat 3 g15%
Carbohydrates 0 g
Sugar 0 g
Fiber 0 g
Protein 29 g58%
Cholesterol 230 mg77%
Sodium 488 mg20%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Part of a Perfectly Paleo Breakfast

I am a huge Walt Disney World fan. My inspiration for these little guys is from the Rose & Crown Pub in Epcot. I love to grab a hard cider and Scotch egg as we walk the World Showcase!

Take your own stroll down the happy lane as you eat these crunchy filling treats.

Scotch Eggs are fantastic:

  • After a workout
  • Before a big business meeting
  • On a Whole30
  • As part of a Low Carb, LCHF, Atkins, or ketogenic dieting plan
  • For a portable breakfast
  • The paleo diet, whole30
  • If you're tired of traditional eggs
  • Any time of day

Scotch Eggs Ratings

5 stars from 1 rating of Paleo Scotch Eggs

Paleo as a Way of Life

These have been a staple in my diet for a long time. They're healthier than donuts and just as portable.

Paleo living is easier than ever to do, and this gives you all the details on how to start a Paleo diet, with the tips, tricks and meals to help you to do it.

This article on a stricter 30 day version of the Paleo plan called the Whole 30 will provide plenty of health and weight loss benefits.

© 2015 Caitlin Goodwin


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)