Nutrition

Healthy Scotch Eggs Recipe

We’ve teamed up with expert nutritionist Laura Tilt to share a selection of recipes that are a healthy twist on a naughty treat.

A British favourite, Scotch eggs are undeniably a picnic must, but their sausage meat filling and deep-fried crumb usually earns them a nutritional red card. Happily, we’ve given them a makeover, switching out sausage meat for lean pork and oven baking for a lighter, leaner version packing 25 grams of hunger busting protein per serving. Team with a salad and your picnic gets the green light.

ㅤ

NUTRITIONAL INFORMATION

(Per 15g portion) Kcal: 324 kcal, Protein: 25g, Carbs: 16g, Fat: 18g

ㅤ

PREPARATION TIME

10-15 minutes

ㅤ

INGREDIENTS:

Serves 6

• 6 medium eggs (a few days old is ideal as they are easier to peel)

• Salt and ground black pepper

• 300 grams lean pork mince (10% fat)

• 2 tbsp. chopped fresh mixed herbs – chives, sage and parsley

• 1 heaped tsp. Dijon mustard

• 2 tbsp. plain flour

• Splash of milk

• 100g panko breadcrumbs

• 3 tsp. rapeseed oil

ㅤ

HOW TO:

1. Pre-heat your oven to 190°c
2. Bring a pan of water to the boil and add a pinch of salt. Once boiling, add four of the eggs and boil for 7 minutes before plunging into a bowl of very cold water to stop them cooking. Leave to one side to cool
3. While the eggs are cooking, tip the pork mince into a bowl and add the chopped fresh herbs, mustard and a seasoning of salt and pepper. Mix with your hands to combine all the ingredients, divide into 4 evenly sized pieces and then roll each into a bowl. Set to one side
4. Create your coating station by seasoning the flour with salt and pepper and tipping onto a plate. Beat the remaining two eggs with a splash of milk and pour into a shallow dish. Spread the breadcrumbs over a third dish
5. Drain the eggs and carefully peel the shells. Now you’re ready for the fun bit!
6. Start by rolling one of the eggs in the flour and shake off any excess then put to one side
7. Take one of the pork mince balls in the palm of your hand and use your other hand to flatten it out into a circular shape about the size of your palm. Put an egg in the centre, and then bring the pork mixture around it, pressing gently so the egg is encased, then roll it between palms to seal well – you don’t want to see any joins. Place on a plate and repeat with the remaining three eggs
8. Gently roll each Scotch egg in flour, and then dip in the egg and finally coat with the breadcrumbs
9. Heat half the oil in a non-stick frying pan until hot – you can test by adding a breadcrumb – you want it to sizzle. When the oil is ready, add two of the eggs and turn every 1-2 minutes until the crumb is golden on each side, then place on a lined baking tray. Heat the rest of the oil and repeat with the last two eggs
10. Place the eggs in the oven and bake for around 15 minutes until the pork is cooked

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.