Global · breakfast
Butter Garlic Eggs in a Peppery Garlic Sauce
Video by Spice Eats on YouTube · Open on YouTube
- Keto (5.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Two eggs a serve folded through a garlic butter sauce: about 5 g net carbs and 15 g protein, and rich in selenium, vitamin B12 and vitamin A.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Whisk the eggs with ¼ tsp each of salt, pepper and chilli flakes. Chop the garlic and parsley. 0:30
- Heat 1 tsp oil and 2 tbsp butter in a pan over low heat. Pour in the eggs and leave them for a minute, then fold very slowly into large soft curds (not a fine scramble), 2–3 minutes. Tip onto a plate. 1:01
- In the same pan heat the remaining 1 tsp oil and 3 tbsp butter, add the garlic and sauté over medium-low heat for 1–2 minutes. 2:24
- Add the pepper powder, chilli flakes and Italian seasoning, lower the heat, then stir in the corn flour and cook for a minute without letting it go lumpy. 2:47
- Still on low heat, stir in the milk and ½ tsp salt and cook 1–2 minutes until the sauce thickens, then stir in the parsley. 3:20
- Return the eggs and fold them gently through the sauce on low heat for 1–2 minutes, until the sauce coats them, without breaking them up. 4:05
Tip. Serves 4 as two eggs each (our estimate). Keep the heat low throughout so the eggs stay in soft, large curds and the garlic doesn't burn.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 7%
- Protein 20%
- Fat 73%
Fits keto: 5.3 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High59%
32 µg a serve, mostly from eggs (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High57%
1.4 µg a serve, mostly from eggs (81%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High39%
46 µg a serve, mostly from parsley (89%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High32%
288 µg a serve, mostly from eggs (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High21%
0.3 g a serve, mostly from oil (62%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D Source15%
2.9 µg a serve, mostly from eggs (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Zinc Source13%
1.4 mg a serve, mostly from eggs (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source13%
1.9 mg a serve, mostly from eggs (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source13%
51 µg a serve, mostly from eggs (86%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source11%
0.2 mg a serve, mostly from eggs (66%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
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Calcium9%
122 mg a serve, mostly from milk (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron9%
1.6 mg a serve, mostly from eggs (73%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium5%
240 mg a serve, mostly from eggs (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium5%
20 mg a serve, mostly from eggs (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C5%
4.1 mg a serve, mostly from parsley (82%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spice Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.