Low Sodium Scotch Eggs

Satisfy your craving for classic comfort food with this healthy twist on a pub favorite: Low Sodium Scotch Eggs. Perfectly soft-boiled eggs are wrapped in seasoned sodium-free ground pork sausage, coated in whole wheat flour and unsalted breadcrumbs, and baked to golden perfection—no frying required! This heart-smart version retains all the flavor you love, using a blend of garlic powder, paprika, and dried parsley to pack a punch of savory goodness while keeping the sodium levels in check. With minimal prep and a quick bake, these protein-packed treats are great as a snack, appetizer, or portable breakfast. Serve them warm for a guilt-free indulgence that's both nutritious and irresistibly delicious!

Nutriscore Rating: 70/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 6

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
• 0 olive oil spray

Directions

Step 1

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.

Step 2

After cooking, transfer the eggs to a bowl of ice water and let cool for 10 minutes. Peel the eggs carefully and set aside.

Step 3

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 4

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.

Step 5

Divide the sausage mixture into 6 equal portions. Flatten each portion into a patty shape.

Step 6

Wrap each peeled egg in a sausage patty, ensuring the egg is fully encased in the meat.

Step 7

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.

Step 8

Roll each sausage-covered egg in flour, dip in the beaten egg, and coat with bread crumbs.

Step 9

Place the coated eggs on the prepared baking sheet. Lightly spray each one with olive oil spray to enhance browning.

Step 10

Bake in the preheated oven for 20 minutes or until the sausage is cooked through and the outside is golden brown.

Step 11

Allow the Scotch eggs to cool for a few minutes before serving. Enjoy them warm.

Nutrition Facts

Serving size	(1078.8g)

Amount per serving	% Daily Value*
Calories	2706.2

Total Fat 148.2g	0%
Saturated Fat 48.6g	0%
Polyunsaturated Fat 0g
Cholesterol 1619.5mg	0%
Sodium 1381.5mg	0%
Total Carbohydrate 183.1g	0%
Dietary Fiber 21.8g	0%
Total Sugars 7.9g
Protein 166.0g	0%

Vitamin D 281IU	0%
Calcium 579.1mg	0%
Iron 24.3mg	0%
Potassium 2564.0mg	0%

*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.

Source of Calories

Fat: 48.9%

Protein: 24.3%

Carbs: 26.8%