Healthy Chicken Scotch Eggs
Gluten-free | No added fat | Dairy-free | Refined Sugar-free
Makes: 7 serves
Course: Breakfast | Side dish
Prep time: 15 - 20 minutes
Cook time: varies
I first tried a Scotch Egg in the home of this fabled snack, England. I was in a pub, questioning why it was called a Scotch egg, and I discovered that this delicious egg got its name from the mincing of meat that covers it, referred to as "scotching".
Traditionally, Scotch Eggs are deep-fried, which, as we know, is the unhealthiest cooking method available. Fear not, my healthy friends, for I have created a Scotch Egg recipe that's healthy yet still holds true to its traditional counterpart.
My Chicken Scotch Eggs require no deep fryer. They're also free from gluten, added fat, dairy and sugar, making them a delightful breakfast or portable snack.
Hints, Tips & Tricks
You will need an air fryer for this recipe.
You can make these scotch eggs in advance, and they will last four days in the fridge, or you can vacuum seal them and increase their fridge shelf life up to 2 weeks.
If you're not a fan of runny yolk, I've given instructions on how to create your Scotch Egg with a semi-hard or hard-boiled yolk.
This recipe requires Bridget's Sticky Sauce, a healthy cooking sauce I use in many of my recipes. It's simple, healthy and packs a lot of flavour without adding unnecessary calories. If you need the recipe, you can get it here.
- 1 tsp baking soda
- 7 eggs
- 490 g (1.1 lb) raw chicken breast, roughly chopped
- 1 green apple, peeled, cored and diced, optional
- 2 tsp chopped ginger
- 2 tsp chopped garlic
- A small handful of coriander leaves
- A small handful of parsley leaves
- 1 tbsp + 7 tsp Bridget's Sticky Sauce
- Himalayan salt and freshly ground black pepper
- Bring a medium-sized pot of water to the boil along with the baking soda, and using a large spoon, carefully lower the eggs into the boiling water. For soft boiled eggs, boil for 4 ½ minutes. For semi-hard, boil for 5 ½ minutes and hard-boiled; cook for 6 ½ minutes.
- Remove the pot immediately from the heat and run the pot under cold water to stop the eggs from cooking. As soon as you can pick the egg up, carefully roll the egg on the bench to crack the shell, which will help the egg to cool down more quickly. Set the eggs aside to cool while you prepare the chicken mixture.
- Place the chicken breast, apple (optional), ginger, garlic, fresh herbs, and one tablespoon of sticky sauce into the bowl of a blender or food processor. Season with a bit of salt and pepper and blend on high until very well combined.
- Using a set of scales, evenly portion the chicken mince into seven piles.
- Very carefully, continue to peel the eggs, making sure not to split the eggs as you do so. Take your time with the peeling if you need to.
- Take a pile of the mince and flatten it in the palm of your very clean hand. Set the egg on top of the mince. Fold the mince over to cover it as evenly as possible - This may take a little practice to get right, so take your time.
- Once all the eggs are covered, preheat your air fryer for 2 minutes at 180C (350F).
- Add the rest of the sticky sauce to a bowl. Roll the scotch eggs in the sauce to fully cover the outside.
- Place the eggs inside the air fryer basket and cook for 7-8 minutes until well covered and the mince is fully cooked. Cool the eggs before storing them in the fridge.