Keto Scotch Eggs – Baked or Fried | Keto Breakfast Recipes | Keto Recipes
Welcome to keto meals and recipes dot com. Today, I’m going to show you two ways to make these amazing keto versions of traditional Scotch eggs.
The macronutrient ratio for each serving is 2.8 to 1 with 8 grams of total carbs,
2.3 grams of dietary fiber, resulting in 5.7 grams of net carbs per egg.
The first thing in making Scotch eggs is to make your boiled eggs. Begin by placing your eggs
carefully into a pot with tepid water.
Bring the water to a boil over medium heat,
but begin timing the eggs only when you start seeing the water simmering briskly.
Timing will depend on how well you want your finished egg
yolks to be done. As a general guide, and only as a guide, it will be about two to three minutes for a soft-boiled egg,
four to six minutes for a soft boiled egg, but that does not have a runny yolk,
and eight minutes of more for a hard boiled egg.
Don’t forget, because you will be either
frying or baking these eggs, the yolks will continue to be cooked a bit more in the second step.
So adjust the timing and doneness of your egg yolks accordingly.
When your timer for your boiled eggs goes off,
immediately scoop out the eggs from the boiling water and place into an ice water bath, and let rest for about ten minutes.
This ice water bath will stop the yolks from
continuing to cook, and it will make it much easier for you to peel off the shell without it sticking to the egg surface.
Now let’s prepare the sausage layer. In this recipe I used a mild Italian sausage,
but you could use a more traditional farmer’s sausage, or if you want to spice things up bit use a chorizo sausage.
This is a nice twist to a traditional Scotch egg.
First squeeze out the sausage from the casing.
Then sprinkle the dry mustard over the sausage, or if you prefer you can use Dijon mustard. Add the salt and pepper.
Then I also added the nutmeg powder.
In this recipe, I’m using dried parsley flakes instead of fresh parsley.
That’s because I only needed a small quantity.
I didn’t want to buy a bunch of fresh parsley because it probably would have gone to waste,
so in cases like this, when I only need a bit, I used the dry version.
I have found the best way to get an even blend of seasoning with my sausage meat
was to just mush it and squeeze it with my hands until I see that all of my spices have been well integrated.
Then I weigh out exactly 100 grams or three and a half ounces of sausage meat and
form it into a small ball.
Then I flatten the meat in the palm of my hand,
forming a well over my palm, and then I place the fat end of the egg on top.
Next, gently press and shape the meat around the egg and
press it towards the small end, making sure to seal the meat
completely around the egg. I pat the meat all the way around the egg to even out the thickness of the meat layer.
The more even the layer of meat, the more consistently the egg will bake or fry.
For the coating, I used oat fiber as my flour replacement in bowl one.
I used two whole eggs, which I whisked and place that into bowl two, and in bowl three,
for a replacement for the bread crumbs, I combined almond flour with flax seed powder and mix those together.
I have an optional ingredient you may or may not want to add:
I used roughly grated, fresh Parmesan cheese, which I tossed gently with the other ingredients.
This combination made for an amazing texture and taste for my Scotch egg coating.
So the next step is like any other scotch egg recipe.
We first start with bowl number one: coat the entire surface of the sausage meat with the oat fiber.
Oh, if you don’t want to use oat fiber, you can substitute with either coconut flour or
unflavored whey protein isolate. Just make sure that the entire egg is well coated then dip the flour coated egg into the second bowl with
the whisked eggs. Again make sure that you coat the entire surface very well.
Next place the eggs into the third bowl then coat with the crumb mixture,
making sure that there are no bare spots.
If you notice some spots that aren’t as well coated just pat some crumbs on top and pat them in place.
Repeat this process until all six of your eggs are done.
Now, I’ll show you two ways to cook these eggs.
The first is the oven method. If doing it this way, pre-heat your oven to 400 degrees Fahrenheit
or about 200 degrees Celsius and place the rack in the lower third position.
I think this is the easier way to do these Scotch eggs because you can do an entire batch in one go.
Just position your eggs on a
cast-iron skillet or other oven proof pan or tray and place in the oven to bake for 35 minutes.
When the time is up, take them out of the oven and place them on a plate. That’s all there is to this method.
The second way of cooking the Scotch eggs is a deep frying method. In a small pot, add enough oil to at least go halfway
up the side of the egg.
Set the burner heat to high because you want the oil to be about 300 degrees Fahrenheit or
150 degrees Celsius for this frying method. With a slotted spoon, gently place the egg in the oil.
Fry until you see the crisp golden coating on the underside.
Remember to use a safe keto frying oil such as grapeseed oil, coconut oil, or your favorite frying oil.
Then with your slotted spoon carefully turn the egg.
Rotate the egg about every 30 seconds or so.
This will allow the sausage meat to cook evenly all the way through with this method.
You will notice that the outside breading will get a bit darker.
That’s because nut flours tend to cook more quickly, but don’t worry, it will still taste amazing.
You’ll need to keep frying and turning for about 5 to 6 minutes.
Then, using a slotted spoon, remove the egg from the oil and place it on a paper towel.
Now that I’ve shown you both methods,
I want to tell you what I consider the pros and cons of each method. As I mentioned earlier,
The oven method in my opinion is much easier because you can do the entire batch in one go.
You can get a more consistent way of assuring that the inside sausage meat has been cooked completely.
Now the con for this method
is that the exterior will not have that fried look and it will be much lighter and drier.
On the other hand, the frying method advantage is that they look like regular Scotch eggs, but a little darker.
As a result of frying, the eggs will have absorbed a bit of your healthy oils.
And that’s in bonus. The disadvantage I found with this method is that I can’t always tell for sure that my sausage meat is completely
done all the way through. Usually, with the five to six minute frying time, they’re done well, but on occasion
I have found that the thicker sections of the meat have not cooked all the way through.
Whichever method you choose, I think they both produce amazingly tasting Scotch eggs,
which with many recipes taste even better the next day. If you’re serving these
for a brunch or for some special person, may I recommend a hybrid method:
First, deep fry as above,
but just to get to a nice pale golden color outer shell.
Then place them on an ovenproof pan as in the first method and bake for 30 minutes.
This will give you the perfect golden crispy outer layer as well as a perfectly cooked sausage layer.
These Scotch eggs are a perfect brunch treat, or a make ahead breakfast that’s complete and nutritious.
When I’m serving them as breakfast, I like to serve my Scotch eggs with an aioli dip. To make this, it’s very simple.
It’s equal parts mayonnaise and one of: salsa,
Dijon mustard, or if you want a really nice hot dip, a sriracha sauce.
Remember: one to one ratio
However these Scotch eggs can also be used as the main entree for a balanced nutritional dinner.
May I suggest pairing the Scotch eggs with one of these side dishes, such as my ABC soup,
jicama Thai green salad, especially
Version 2, or the roasted broccoli with parmesan and lemon. You’ll find that any of these choices will complement the Scotch eggs
beautifully. I hope you’ll try this recipe very soon. Enjoy.
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