Heart-Healthy Scotch Eggs
Indulge in a guilt-free twist on a classic with our Heart-Healthy Scotch Eggs—perfectly baked, not fried, for a nutritious yet flavorful meal or snack. This recipe swaps traditional fatty sausage for lean turkey sausage seasoned with garlic, onion, paprika, and Dijon mustard, offering a lighter yet delicious alternative. Coated in whole wheat flour, egg whites, and golden panko breadcrumbs, these Scotch eggs are baked to crispy perfection, cutting down on unnecessary oils while preserving the iconic crunch. With a protein-packed hard-boiled egg at the center, this dish is ideal for meal prep, brunch spreads, or post-workout refueling. Easy to make in under an hour, it delivers exceptional taste with a focus on healthy eating.
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Recipe Information
Ingredients
- 6 pieces Large eggs
- 500 grams Lean turkey sausage
- 1 teaspoons Onion powder
- 1 teaspoons Garlic powder
- 1 teaspoons Paprika
- 1 tablespoons Dijon mustard
- 75 grams Whole wheat flour
- 2 pieces Egg whites
- 100 grams Panko breadcrumbs
- 1 as needed Olive oil cooking spray
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
Instructions
Place the eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat, then reduce heat to low and simmer for 8 minutes.
Remove eggs from heat and transfer to a bowl of ice water to cool for 5 minutes. Peel once cool.
In a mixing bowl, combine the turkey sausage with onion powder, garlic powder, paprika, Dijon mustard, salt, and black pepper. Mix well until all ingredients are thoroughly combined.
Divide the sausage mixture into 6 equal portions.
Flatten each portion into a thin patty. Wrap one sausage patty around each boiled egg, ensuring the egg is completely covered. Smooth the surface to eliminate any seams.
Prepare three separate bowls: one with whole wheat flour, one with beaten egg whites, and one with panko breadcrumbs.
Coat each sausage-covered egg in flour, followed by egg whites, and finally roll in panko breadcrumbs to cover completely.
Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).
Place the prepared eggs on a baking sheet lined with parchment paper. Lightly spray with olive oil cooking spray.
Bake for 25-30 minutes, or until the sausage is cooked through and the breadcrumbs are golden brown and crisp.
Allow to cool slightly before serving.
Nutrition Facts
Calories |
1983 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.5 g | 102% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1469 mg | 490% | |
| Sodium | 5684 mg | 247% | |
| Total Carbohydrate | 152.5 g | 55% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 8.3 g | ||
| Protein | 174.4 g | 349% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 376 mg | 29% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 2411 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
