Keto as a Way of Life
Scotch Eggs – The Bacon Wrapped Keto Edition
Scotch Eggs – A Brief History Lesson
Not Actually from Scotland?
Surprisingly, not everyone has heard of a Scotch Egg. Not surprising, however, is that the people who have heard of them, love the things. They’re like the original low carb hot pocket! As I began to write this post, I found myself curious about their origins. So I did a little research on the sausage wrapped, culinary jewels known as Scotch Eggs.
Scotch Eggs True Orgins
It turns out, Scotch Eggs are not from Scotland at all; but from England. They arrived on the scene at some point in the early 1900’s. The nuanced ‘who’ and ‘where’ is a matter of debate in the UK, however. It’s one of those favored food items that’s been around long enough for everyone to have developed their own recipes and ways of eating them. Now a popular picnic food in the UK, Scotch Eggs can be found in supermarkets, little shops, and motorway service stations (that’s what they call convenience stores there) all over the place.
Scotch Eggs in the US?
Scotch Eggs are not quite so common in the US where they tend only to be served as pub food, particularly in Irish and English style bars. In fact, that’s how we discovered them.
Rebecca and I were having a pint of Guinness (this was Pre Keto Life for us) at our favorite Irish place in Nashville, TN; McNamara’s.
We’d seen Scotch Eggs on the menu for a while, but it wasn’t until we saw someone else order them that we determined to give them a try.
They looked really tasty!
Of course, we fell in love with them because they’re awesome.
Can You Make Them at Home?
As food lovers and DIYers, we determined to try to make them at home. We’ve done so several times since, and have landed on some pretty good recipes and methods.
It wasn’t until we went full on ‘Low Carb High Fat’ lifestyle that we decided to try and make Keto Scotch Eggs that we really hit the deliciousness gold mine.
Getting these right is a delicate mix of having good ingredients, getting the methods correct and nailing your cook times.
Sure, they can be a little bit of a challenge to pull off right, but not every recipe is going to be super easy. Combining the methods that we learned from previous trial-and-error attempts with an effort to make these completely carb free, we’ve developed a recipe that we’re proud to share.
We hope you enjoy it as much as we do!
These are pretty simple. Eggs, Sausage and Bacon…. oh yeah, we wrap ours in bacon because, why not?
We source our meat from Butcher Box, especially when it’s the star of the show like it is in Scotch Eggs.
- Sausage: We used the Keto Breakfast Sausage posted here for our eggs, and they were amazing. Any uncased sausage will work. Just make sure to get the kind that doesn’t have added sugar or starchy fillers so you can keep this recipe Keto. Porter Road has a good selection of loose sausage, but we like their breakfast sausage for this recipe. BONUS: The spices they use for their sausage is all local to Middle TN.
- Bacon: We used the restaurant style bacon from Sam’s Club, but use what you like. I recommend using something thin cut, though. Thick sliced bacon doesn’t wrap very easily. Again, Porter Road has a great selection of bacon and they do all of their bacon right! THIS LINK will take you to their bacon page. We tried our Scotch Eggs with the pork jowl bacon and WOW!!!! So SO good!
- Eggs: Grade A eggs are recommended for this because there will be more consistency in the egg whites. You’re going to be soft boiling them, so you want to maintain all the structural integrity you can.
A Nashville-based business that sources their meat from select local farmers.
They process all their products themselves and sell those products online to make great meat available nationwide.
We were attracted to them at first because they're local to us.
We continue to support Porter Road because their service and products are amazing!
You don’t have to use the exact tools we use, but they’re certainly helpful. If you don’t have them, it’s fairly easy to improvise some of these steps.
- Instant Pot: For soft boiling the eggs (You can do this in a regular pot, but the Instant Pot makes this part stupid easy)
- A mason jar: To help peel the eggs
- Plastic wrap: Makes wrapping the egg in sausage a lot easier
- Instant Read probe thermometer
- A smoker/grill (or oven): We smoked our eggs, but these can just as easily be baked. I like my Traeger pellet grill to smoke these. See below.
NOTE: Good woods to use for smoking Scotch Eggs are Apple, Oak, and Hickory. Maple and Cherry are good too if you like a milder flavor.
Traeger Pellet Grill
The smoker/grill I use is the Traeger Texas Elite 34 pellet grill. I can’t tell you enough how much we love this bad boy!
I've cooked everything from cake to ribs on mine. Yes... I said cake! (keto cake, of course)
It makes smoking meats easy, and gets hot enough to grill as well. It's been well worth every penny for us.
You NEED one of these in your backyard.
Natural Hardwood Pellets for the Traeger Pellet Grill
Amazon has several types of Traeger pellets, so check them all out; Alder, Apple, Cherry, Hickory, Maple, Mesquite, Oak, Pecan, Texas Beef Blend, and Turkey.
They're conveniently all listed on this one page on Amazon.
There's nothing like the flavor that hardwood smoke adds to food. They all have their own character, and I love every. single. one.
Prepare the Eggs
The first thing you do is simply soft boil the eggs. If you have an Instant Pot, this is simple. There’s a setting for it. To keep this post from getting long, I’m going to assume you know how to soft boil an egg the old fashioned way in a plain old pot as well. If you don’t have an Instant Pot, it’s okay to go Old School.
After seeing all he Instant Pot recipes on Pinterest, we decided to see what all the fuss was about.
Holy cow! If you don’t have one of these yet, it’s time to get one. It’s crazy easy to use and makes whipping up family meals a breeze.
It takes the time out of long meal prep too. Think "crock pot" but faster!
PRO TIP: As soon as you take the eggs out of the hot water, put them in an ice bath to stop the cooking. This helps tighten up the white and stops the egg from continuing to cook internally, thus preserving a nice, runny yolk.
Next, peel the eggs. If you place an egg into a mason jar and give it a gentle shake, it breaks the shell up perfectly and it will come right off. Just go easy. This is the part Rebecca always has to do because I tend to destroy the eggs with my clumsy, bear-sized paws as I attempt to peel them.
Wrap Them in Sausage
Once you have the eggs free of their shells, it’s time to wrap them in sausage. The trick to this is to lay out a piece of plastic wrap that’s big enough to wrap around an egg. Place about two ounces of sausage in the middle of the plastic and press it into a thin, round patty. It’s tough to gauge dimensions here. You want your patty large enough that you think it will just wrap and cover an egg.
Place one of your soft boiled eggs in the middle of the sausage patty and pick up the corners and edges of the plastic wrap. This will make it much easier to form the sausage around the egg. Be gentle here because it’s easy to crush a soft boiled egg. (I know from experience!) This is another one of those steps Rebecca has to do because of my awkward clumsiness.
When you have the sausage wrapped around the egg, gently seal the meat all the way around so that none of the eggs is showing.
This is the part where most people will batter the Scotch Egg, adding breadcrumbs or other carb-loaded ingredients and then deep fry the thing in vegetable (probably hydrogenated!) oil. Neither of these things are good for Keto. So this is the part where we wrapped our Eggs in Bacon. It took about four full slices to wrap each egg. There’s no magic formula here. Just make sure the egg is wrapped thouroughly.
Cook Your Scotch Eggs
After your eggs are all bacon-wrapped, they’re ready to go on the heat. We’ve done this on the smoker, the grill, and in the oven, so any of those methods work. Obviously, the smoker and grill will impart a little extra flavor, so that’s our preference.
- On the smoker: Prepare smoker to 400 degrees. Place eggs on the smoker (indirect heat if possible) and smoke until the bacon is crisp. We used a couple cedar planks to keep our eggs a little further from the heat on this cook. If you put your eggs directly on the grill grate on a smoker, you’ll want to turn them about half way through the cook to heat the meat evenly. This is true even on smokers that claim to have no “hot spots”. Cooking usually takes 35-40 minutes for us, depending on the ambient temperature of the day and other factors that always play a part in smoking meat.
- On the grill: Build your fire on one side of your grill and place the eggs on the opposite side so they will get indirect heat. Direct heat will cook the bacon too fast without cooking the sausage through. The cedar plank trick will work here as well. Cook until the bacon is crisp. Depending on your grill and the heat you can maintain, this can take between 30 and 45 minutes. With this method, you’ll want to turn the eggs about every 15 minutes to cook everything evenly.
- In the oven: Preheat to 400 degrees. Place the eggs on a wire rack that is sitting on a sheet pan. This will keep the eggs elevated so they’re not sitting in the drippings from the bacon while they cook. I’ve used a broiling pan for this in the past with some success as well. Cook until the bacon is crisp. Start checking it around 30 minutes. The time varies on these, but typically it takes them around 45 minutes.
Check the temperate: With all three of these methods, you can use an instant read thermometer. Just be careful not to puncture too far into the egg. The temperature of the sausage is what’s important anyway, so just pierce your Scotch Egg with a probe deep enough to make sure your sausage reaches 145 degrees F.
Instant Read Thermometer
Stop trying to guess when your meat is done. When you learn to cook by temperature, you’ll never go back.
An instant read thermometer isn’t just for the grill. I use this one all the time in the kitchen.
My favorite part is eating them. If you did everything right, when you cut into your egg, you will be rewarded with a warm, runny yolk that creates the perfect, rich sauce to compliment the meat. They’re amazing with a bit of spicy mustard and serve well as a main course or side dish. I agree with our UK friends who hold these as the perfect picnic snack. With the macros these Scotch Eggs have, they are perfect for those Keto dieters who are fat adapted. They may take a little time to some practice to get right, but in my humble opinion, they are TOTALLY worth it!
Thanks for Reading
We hope you enjoy this Keto Scotch Eggs Recipe. If you give this recipe a try, please let us know how it works out for you. Please drop us a line in the comments below, send us an email at email@example.com or join us on our Facebook Page where we share and discuss Keto recipes all the time.
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Scotch Eggs - The Bacon Wrapped Keto Edition
Scotch Eggs are a savory snack or meal for holidays, game day, or even as a savory fat bomb. They are amazingly tasty no matter when you have them.
Soft Boil the eggs - (2 minutes on high pressure in an Instant Pot) or (in a pot on the stove, add eggs and cover with water. Bring water to a full boil and remove pot from heat. Let stand 1-2 minutes)
Remove eggs from hot water to an ice bath to stop further cooking.
Peel eggs. Tip: Shake each egg gentle inside a jar to break up the shell. They peel easily after that
Pat 2 oz of sausage onto a piece of plastic wrap. Make it flat, thin and round. It should be large enough to place an egg in the middle and be able to reach all the way around the egg to wrap.
Using the plastic to gather the sausage around the egg, wrap the egg with the sausage. Connect all meat together and seal it around the egg so that no white is showing.
Wrap egg with 4 slices of bacon and set aside.
Repeat steps 4-6 until all eggs are wrapped in bacon.
Grill, smoke or bake eggs at 400 degrees approximately 40 minutes, until bacon is crisp on the outside. Using an instant read thermometer, check the temperature of the sausage with a very shallow insertion (careful not to puncture the egg inside) Internal temp of the sausage should be above 145 degrees F.
NOTE: If grilling or smoking, do not cook eggs over direct heat.
Serve with pretty much any meal. Goes great with a bit of spicy mustard.
Goes great with spicy mustard!
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