Sophie Richards’ high-protein scotch eggs recipe

“These fancy high-protein Scotch eggs elevate a classic recipe with an even better mushroom and walnut paste, which isn’t just tastier than the original, but also adds depth, fibre and a touch of umami,” says cookery author Sophie Richards.

“Coated in crumbled seeded bread, they’re crisp, and have a satisfying crunch while staying gluten-free – the dream! Served with a tangy mustard mayo, these are perfect for a tasty, nutrient-dense lunch or snack.”

High-protein scotch eggs

(Grain-free)

Ingredients
(Makes 4)

5 eggs
1tbsp olive oil
100g chestnut mushrooms, finely chopped
40g walnuts, toasted and finely chopped
1 clove of garlic, minced
1tsp dried thyme
1tsp tamari
1tsp freshly ground black pepper
400g high-quality gluten-free sausage meat
A pinch of cayenne pepper (optional for an extra kick)
1tsp dried sage or rosemary
½tsp garlic powder
Sea salt, to taste
1 beaten egg

Method

1. Preheat the oven to 200°C (fan).

2. Boil the kettle. Put 4 of the eggs in a saucepan and cover with boiling water. Simmer over a medium heat for 6 minutes. Remove from the heat, drain, and run under cold water. Leave to cool before peeling.

2. To make the mushroom and walnut paste, heat the olive oil in a pan over a medium heat. Sauté mushrooms, walnuts, garlic, thyme, tamari and ½ teaspoon of black pepper for 5 minutes until softened. Blend into a rough paste and let cool. In a bowl, mix the sausage meat with sage or rosemary, garlic powder, cayenne (optional), salt and another ½ teaspoon of black pepper. Divide into 4 equal portions.

3. Flatten each portion of sausage meat and spread with a thin layer of mushroom paste, then wrap it around a peeled egg, ensuring it is fully enclosed.

4. Beat the remaining egg, dip each sausage-wrapped egg into it, then roll in the crumbled seeded bread (or chosen coating).

5. Bake for 20–25 minutes, turning halfway through. They will take slightly less time if cooking in an air fryer. Once cool, store in an airtight container in the fridge for up to 5 days. Reheat in an air fryer or oven for crispiness.

6. Mustard mayo: Mix 3 tbsp of mayonnaise with 1 tsp of Dijon mustard and a squeeze of lemon juice for a tangy dipping sauce.

Nutitional information (per scotch egg): calories 679Kcals, net carbohydrates 11.4g, fibre 6.1g, fat 52g, protein 36.9g.

The Anti-Inflammatory 30-Day Reset by Sophie Richards is published in hardback by Michael Joseph, priced £22. Photography by Clare Winfield. Available now.