English Scotch Egg (1 Egg)

Eat a smaller portion—such as half a Scotch egg—and add a large side of non-starchy vegetables like leafy greens, cucumber, tomatoes, or broccoli.

Choose a homemade or lower-carbohydrate version made with a thin coating of ground almonds or crushed seeds instead of breadcrumbs.

Avoid eating it with chips, white bread, pastry, sweet sauces, or sugary drinks; choose water or unsweetened tea instead.

Pair the Scotch egg with fibre-rich foods such as lentils, chickpeas, or a small serving of beans rather than refined starches.

Eat slowly and start with vegetables or a salad before the Scotch egg to help moderate the rise.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.