May your Yoke be Light

February 7, 2021

One of my favourite snacks is the infamous Scotch Egg. Spiced sausage meat wrapped around a hard boiled egg finished in breadcrumb and fried until golden brown. Best served cold as picnic fare or with a garden salad. The more Artisan versions include Black Pudding and all manner of free range eggs. One thing I have noticed over the years is I don’t seem to enjoy them as I used to. I put this down to the the quality of the product – factory turned out full of preservatives and made cheaply.

When I looked up the SYN value of supermarket versions I was shocked to see a range of 14 to 22 SYNs depending on the supermarket you frequent.

A day and a half’s worth of allocation for something that tastes mediocre at best. I was a man on a mission to turn out something passable and for the least SYNs possible. Slimming World have a 1.5 SYN per egg version which I used as a basis for my recipe. Making a few substitutions I have brought this dish in at a level anyone can enjoy – well be not vegans!


6 (270g pack) Linda McCartney Rosemary & Red Onion sausages

2 Smoked Bacon Medallions or Quorn bacon slices

5 eggs (4 boiled for 6 minutes, 1 reserved for binding)

2 slices (50g) Wholemeal Bread such as Hovis Tasty toasted for 4 mins

1/4 tsp White Pepper

1/4 tsp Cumin

1/2 tsp Smoked Paprika

2 tsp Parsley

Pinch of salt


Place the toasted bread in the food processor and blitz until you have breadcrumbs. Decant to a wide dish and place the bacon in the processor and start on a slow setting adding the sausages one at a time until combined then add the herbs and spices and continue blending until you have smooth paste.

Divide the mixture into 4 equal portions. If you feel its better to weigh out, each portion should be 80g approximately.

Using cling film, cover an area of worktop and wrap the ‘ball’ of meat and flatten n with the palm of a hand.

Careful wrap the meat around an egg working as quickly as possible as this is the sticky, tricky part. In to the wash, into crumbs and roll. Once you have a perfectly covered egg set a side on a parchment lined tray.

Give each egg a spray with 1cal oil and bake at 200C in either the oven or Air fryer for 15 minutes until browned.

Enjoy as is or with a salad and your favourite chutney, mustard, or dip. Alternatively, have with healthy chips and beans for a quick dinner and of course for the home schoolers something the kids will enjoy with the bonus of no nasty additives and colourings.


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