Low Sodium Classic Scotch Eggs
Savor the comforting flavors of *Low Sodium Classic Scotch Eggs*, a healthier twist on the beloved British classic! This recipe swaps out higher-sodium sausage for lean ground turkey, seasoned with fresh parsley, ground mustard, and black pepper to create a flavorful yet heart-friendly alternative. Each boiled egg is encased in the seasoned turkey, coated in a light breadcrumb crust, and baked—not fried—to golden perfection for a lower-fat option. With unsalted breadcrumbs and almond milk enhancing the breading process, this dish manages to stay rich in texture while reducing sodium levels. Perfect for a satisfying breakfast, nutritious snack, or an impressive appetizer, these scotch eggs are best served warm but are equally delicious at room temperature. Ready in just 40 minutes and packed with wholesome ingredients, this lighter take on a classic is sure to become a staple in any low-sodium meal plan.
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Recipe Information
Ingredients
- 6 large eggs
- 1 pound ground turkey (lean)
- 1 cup unsalted breadcrumbs
- 1 cup all-purpose flour
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon ground black pepper
- 1 teaspoon ground mustard
- 0.5 cup unsalted almond milk
- olive oil spray
Instructions
Place the eggs in a saucepan, cover them with cold water, and bring to a boil over high heat. Once boiling, reduce the heat to low and let them simmer for 9 minutes.
Once cooked, transfer eggs to a bowl of ice water to stop the cooking process and let them cool for about 5 minutes. Peel the eggs gently and set aside.
In a mixing bowl, combine the ground turkey, chopped parsley, ground black pepper, and ground mustard. Mix until well combined.
Divide the turkey mixture into 6 equal portions.
Form each portion into a flat patty. Place a peeled egg in the center of each patty and gently shape the turkey mixture around the egg until it’s fully enclosed.
Prepare for breading by setting up three shallow dishes: one with flour, one with unsalted almond milk, and one with unsalted breadcrumbs.
Roll each wrapped egg in flour, dip in almond milk, and finally coat with breadcrumbs.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with olive oil.
Place the scotch eggs on the prepared baking sheet. Lightly spray the top of each egg with olive oil.
Bake in the preheated oven for 15-18 minutes, or until the coating is golden brown and the turkey is cooked through.
Remove from the oven and let them cool slightly before serving. These can be enjoyed warm or at room temperature.
Nutrition Facts
Calories |
2035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.5 g | 97% | |
| Saturated Fat | 22.0 g | 110% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1434 mg | 478% | |
| Sodium | 1720 mg | 75% | |
| Total Carbohydrate | 185.7 g | 68% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 7.1 g | ||
| Protein | 156.1 g | 312% | |
| Vitamin D | 7.2 mcg | 36% | |
| Calcium | 713 mg | 55% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 2092 mg | 45% | |
*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.
