Low Sodium Scotch Eggs
Elevate your snack game with this healthier take on a classic: Low Sodium Scotch Eggs. Perfectly seasoned sodium-free pork sausage encases tender boiled eggs, making every bite a protein-packed delight. Coated in whole wheat flour and unsalted bread crumbs, these Scotch eggs are baked, not fried, to create a golden, crispy exterior without the extra salt or grease. Enhanced with bold spices like paprika, garlic powder, and parsley, this recipe delivers mouthwatering flavor in every bite. Ideal for meal prepping, picnics, or entertaining, these guilt-free Scotch eggs are easy to make, ready in under an hour, and sure to impress. Serve them warm with your favorite sauces or enjoy them on-the-go! Healthy, satisfying, and effortlessly delicious!
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Recipe Information
Ingredients
- 6 large eggs
- 1 pound sodium-free ground pork sausage
- 1 cup whole wheat flour
- 1 cup unsalted bread crumbs
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon paprika
- 0.5 teaspoon garlic powder
- 1 tablespoon dried parsley
- 1 large egg
- 2 tablespoons water
- olive oil spray
Instructions
Place 6 large eggs in a large saucepan and cover with cold water. Bring to a boil over high heat. Once boiling, cover the pan, remove it from heat, and let sit for 6 minutes for slightly runny yolks or up to 8 minutes for fully set yolks.
After cooking, transfer the eggs to a bowl of ice water and let cool for 10 minutes. Peel the eggs carefully and set aside.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, combine the sodium-free ground pork sausage with ground black pepper, paprika, garlic powder, and dried parsley. Mix until the spices are evenly distributed.
Divide the sausage mixture into 6 equal portions. Flatten each portion into a patty shape.
Wrap each peeled egg in a sausage patty, ensuring the egg is fully encased in the meat.
Prepare a dredging station: place whole wheat flour on a plate, beat 1 large egg with 2 tablespoons of water in a shallow dish, and put unsalted bread crumbs on another plate.
Roll each sausage-covered egg in flour, dip in the beaten egg, and coat with bread crumbs.
Place the coated eggs on the prepared baking sheet. Lightly spray each one with olive oil spray to enhance browning.
Bake in the preheated oven for 20 minutes or until the sausage is cooked through and the outside is golden brown.
Allow the Scotch eggs to cool for a few minutes before serving. Enjoy them warm.
Nutrition Facts
Calories |
2706 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 148.2 g | 190% | |
| Saturated Fat | 48.6 g | 243% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1620 mg | 540% | |
| Sodium | 1382 mg | 60% | |
| Total Carbohydrate | 183.1 g | 67% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 7.9 g | ||
| Protein | 166.0 g | 332% | |
| Vitamin D | 7.0 mcg | 35% | |
| Calcium | 579 mg | 45% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 2564 mg | 55% | |
*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.
