Macro-FriendliER Scotch Eggs

Did anyone else grow up eating Scotch Eggs?

No? Just me?

Lol alright well a Scotch Egg is basically a hard boiled egg encased in a thick layer of sausage & breadcrumbs. It’s traditionally fried, but my dad always baked them when he made them at home. 

Growing up, I always thought the “Scotch” in Scotch Egg mean that it was Scottish!

BUT I recently learned that the word Scotch here came from the word “Scorched” since they were originally cooked over a fire. And likely made of rotting meat… okay, moving on!

Here I thought I was going to have to nix the breadcrumbs & do something fancy to make it “macro-friendly” but nope. The actual recipe is quite simple & I really can’t taste the difference. 

Plus the amount of breadcrumbs you actually use is MINUSCULE!

Each egg comes out to: 274 calories

27.6P 13F 7.6C 

That’s it! 

So definitely have it with a side of fruit or cereal to get those carbs in! 

The trick with factoring in the nutrition of the egg wash & breading is to weigh the full bowls PRIOR to breading everything, then weighing everything AFTER to determine the amount of breadcrumbs & egg you actually used.

And definitely write down the numbers

IE if the bowl of breadcrumbs weighs 300g BEFORE & then 200g after, you know that 100g ended up on your scotch eggs!

IF you don’t want to do all that tricky math yourself you can just use the measurements I found. After all was said and done I had used only 17g of egg & 36g (1.28 servings) of breadcrumbs.

Of course you will crack the whole egg in the bowl & add a LOT more breadcrumbs to another bowl than just that, but that’s all that ended up on the scotch eggs!

Macro-FriendliER Scotch Eggs

Recipe by Emyogifit


Prep time


Cooking time






  • 1 container (16oz) Hot Turkey Breakfast Sausage

  • 1 egg, beaten (you won’t use the whole thing for macro purposes)

  • 4 eggs, hardboiled & peeled

  • 1-2 cups breadcrumbs (you won’t use all of this, but you need a lot to “roll” the sausage in)


  • Hard boil your eggs however you want. I am always the person that googles how to do this every time. I suggest letting them chill for awhile in the fridge so maybe do this the day before
  • Peel your eggs. This is my least favorite step.
  • Preheat your oven to 400 degrees F
  • Divide the sausage into 4 equal parts (4 oz each) and wrap each egg in sausage. The easiest way to do this is to flatten the sausage into a round disk, then wrap the egg in it & smooth it over until the egg is completely covered.
  • Once all eggs are covered take one egg & place it in a small bowl & beat it to mix. Measure the entire bowl + egg if you are curious to see how much egg you use.
  • Then take another bowl and dump in quite a bit of bread crumbs–remember you won’t use it all, but you do need to have a lot of crumbs in the bowl so that it’s easy to coat the scotch eggs. Weigh the entire bowl + breadcrumbs if you are curious to see the exact amount of breadcrumbs you use.
  • Prepare your baking sheet/pan. I usually spray a 9×13 pan.
  • Now take one sausage/egg ball and roll it first in the beaten egg, then roll it in the breadcrumbs until it is completely coated. Place in the baking dish.
  • Repeat until all eggs are covered. (Now you can weigh your egg bowl & breadcrumb bowl again to find the difference which is the amount that was used)
  • Bake for ~35 minutes until the sausage is fully cooked/ no longer pink.
  • Eat right away OR let cool, then wrap individually in foil to grab out of the fridge & microwave when needed. (I cut mine in half & microwave on a plate for like 10 seconds)


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