I make my Paleo Scotch Eggs for school lunches, but we also eat them for breakfast and dinner. They are such a powerhouse of nutrition and are sturdy and portable.
Paleo Scotch Eggs
Scotch eggs are one of the best things to take for a picnic as they are sturdy, portable and self contained little ball of greatness. Apparently, scotch eggs were invented by Fortnum and Mason department store in London, 1738 which is almost Paleo times isn’t it?
When I have the oven on cooking something else, I quickly boil some eggs, wrap them in pork mince and 30 minutes later, you have lunch for the next few days. Enjoy Paleo Scotch Eggs with pickles, cheese, salad and chutney.
Traditional scotch eggs are usually rolled in breadcrumbs and use oats or flour as a filler and binder. You don’t need any of those. Paleo Scotch Eggs are just eggs, meat and a few herbs. What could be simpler? Wheat free, grain free, gluten free, sugar free and easy. Being high in protein and good fat, will keep you fuller for longer, and keep those pesky insulin levels low.
Most recipes use sausage meat, which I don’t fancy as you never quite know what goes into THAT. I use mince/ground meat, and vary the herbs and spices to whatever we like. Add some curry powder, parsley or mustard. Eggs have to be one of the most complete foods.
Scotch eggs provide almost every nutrient required, full of protein, good fat, Vitamins A, B2, B5, B12, E, zinc, folate, selenium, calcium, iron, potassium, manganese. The cholesterol in eggs improves your lipid profile.Paleo scotch eggs are little powerhouses of nutrition. Take a look.Click To Tweet
Eggs contain choline which is essential for cell membrane structure, methylation, precursor for the production of the neurotransmitter acetylcholine, choline can protect the liver from certain types of damage and reduces levels of homocysteine (raised levels are linked with cardiovsascular disease).
And what about the cholesterol in eggs? It makes your cholesterol level rise right? Well no, as you eat more, your body makes less. And remember it’s your insulin level (from how many carbs you are eating) that affected your HDL and LDL. So start eating eggs again, and plenty of them. They are the most nutrient dense foods on the planet, and so versatile.
I use the easiest method to boil eggs. Place your eggs in a saucepan and cover with COLD water. Bring to the boil and once boiling, boil for the following times, depending on firmness required. For Paleo Scotch Eggs, I boil the eggs for 4 minutes which is enough to set the egg whites and peel easily, but leaves the yolk slightly runny. The eggs are baked again in the oven once covered in the mince, so will become firm.
- 3-4 minutes soft boiled
- 4-7 minutes firm white, soft yolk
- 8 minutes hard boiled
Paleo Scotch Eggs
Boil the eggs for 4 minutes. Drain the saucepan of hot water, then immediately cover the eggs in cold water so they will be cool enough to be peeled.
Peel the eggs and pat dry with kitchen paper. This will let the pork mince mixture to stick to the egg easier.
Mix the pork mince with whichever herbs and spices you like.
Get a small handful of the pork mince and flatten it in your hand, almost like making a very thin hamburger pattie. Place the egg onto the mince and slowly work the mince around the egg, massaging the mince to completely cover the egg.
Place all the Paleo Scotch Eggs in a oiled baking tray, and cook for 30 minutes at 180C/350F.
For most recipes, I use high fat meats, but Paleo scotch eggs hold together better if you use lean meat, otherwise the fat melts/renders out and the pork casing may split.
Subscribe now to receive your FREE copy of Top 10 low carb recipes eBook, my newsletter and secret discount codes for subscribers only.