Healthy High Protein Low Carb, Low Fat Scotch Egg Recipe

Healthy High Protein Low Carb, Low Fat Scotch Egg Recipe

I love scotch eggs, freshly made ones not those mass produced things sold at supermarkets. I’ve wanted a recipe for healthy high protein, low carb scotch egg that I can enjoy any day for ages.

Introducing my healthy scotch egg recipe! I’ve managed to make a lean version that is really simple to make, tasty and doesn’t need a deep fat fryer!

Ingredients for 1 serving

267g turkey thigh mince
46g spring onion
95g cherry tomatoes, sliced in half
3 whole eggs
3 egg whites
6g olive oil
48ml sweet chilli sauce
149g mixed salad leaves
10g fresh parsley
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)


  • Pre-heat your oven to 190°C fan/400°F and line a baking sheet with non stick foil.
  • Take a ramekin or 2 depending on your egg white amounts, and line them with clingfilm.
  • To ensure no leaks, add a second layer of clingfilm to the lining.
  • Using a little of your oil, grease the clingfilm and pour in the egg whites.
  • Gather the sides of the clingfilm to form the pocket and seal with food clips or a good knot – the youtube video shows this.
  • Put eggs into a pan of boiling water until the eggs are hard boiled (7-10 minutes should do it).
  • Shell the eggs and set them aside.
  • Using a food processor finely chop the parsley, spring onions, add the mince, salt and pepper and give the mixture a quick blitz.
  • Divide the mince mixture to the number of eggs you have.
  • Wet your hands and take one of the mince portions and flatten it in the palm of your hand.
  • When it almost covers your hand, place one boiled egg in the centre and start to wrap the mince around the egg.
  • It’s going to take a little patting and manipulation but with a little patience you’ll have what looks like a naked scotch egg in your hand and repeat for the other 2 eggs.
  • Bake them for approximately 20 minutes until the mince is cooked through.
  • When you’re happy that your chicks in blankets are cooked, take them out of the oven and leave to rest for a few minutes.
  • Add the mixed salad leaves to the plate with the tomatoes and drizzle with the olive oil.
  • Serve the chicks in blankets on top of the leaves, it’s up to you if you cut them up, and give them a drizzle with the sweet chilli sauce.

Happy eating!


  • For anyone following 2018 BC plans, use lean turkey or chicken breast mince.
  • If you’re following older BC plans, make sure your mince is extra lean, less than 5% of fat per 100g.
  • Those on 2018 BC plans, sweet chilli sauce is a swap for other side sauces provided you choose one with equivalent macros.
  • Why not batch cook this recipe and have a portion ready for tomorrow too!
  • This recipe is super tasty with lean ground pork mince too!

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