Spanish · breakfast, lunch, dinner
Huevos con Ajos (Spanish Garlic Fried Eggs)
Video by Spain on a Fork on YouTube · Open on YouTube
- Keto (4.1 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg. Check labels on stock, sauces and spice mixes.
Eggs fried in extra virgin olive oil with plenty of garlic and parsley: a quick, budget-friendly plate with about 13 g of protein a serve, olive oil's monounsaturated fat and almost no carbohydrate.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
Tap a time to watch that step in the video.
- Pound 2 chopped garlic cloves with a pinch of salt and the parsley in a mortar (or blitz in a small processor) to a paste, then stir in 2 tbsp olive oil. Set aside. 1:02
- Heat ¼ cup olive oil in a small frying pan over medium heat. Crack the eggs into two small bowls, two in each, so the yolks stay whole. 1:49
- When the oil is hot but not smoking, add half the sliced garlic and stir for about 30 seconds until just golden, then slide in two eggs and tuck the garlic around them. 2:48
- Fry 1–2 minutes without moving them until a golden crust forms underneath, then spoon hot oil over the tops for a few seconds to set the whites. Lift out, shaking off the excess oil, and repeat with the rest. 3:29
- Season with salt and pepper and spoon the parsley-garlic sauce over the top. Serve straight away. 4:17
Tip. The cook suggests roasted potatoes and a baguette alongside; for keto, add a green salad or sautéed greens instead. Keep the leftover frying oil for cooking.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 4%
- Protein 13%
- Fat 83%
Fits keto: 4.1 g net carbs a serve, with 83% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High69%
83 µg a serve, mostly from parsley (79%). 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.
Selenium High58%
32 µg a serve, mostly from eggs (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High46%
1.1 µg a serve, mostly from eggs (100%). 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 E High33%
4.9 mg a serve, mostly from olive oil (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source18%
166 µg a serve, mostly from eggs (90%). 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 Source17%
0.3 g a serve, mostly from olive oil (37%). 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 B6 Source14%
0.2 mg a serve, mostly from eggs (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source13%
50 µg a serve, mostly from eggs (87%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc Source11%
1.3 mg a serve, mostly from eggs (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D Source11%
2.2 µg a serve, mostly from eggs (100%). 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.
Iron Source10%
1.8 mg a serve, mostly from eggs (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 4
Vitamin C9%
8.1 mg a serve, mostly from parsley (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium6%
73 mg a serve, mostly from eggs (68%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium4%
190 mg a serve, mostly from eggs (67%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium3%
15 mg a serve, mostly from eggs (68%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Spanish Mushroom and Spinach OmeletteSpanish · 147 kcal · 7.6 g protein
Bacalao al Pil Pil (Basque Cod in Garlic Olive Oil Sauce)Spanish · 622 kcal · 37 g protein
Gambas al Ajillo: Spanish Garlic PrawnsSpanish · 413 kcal · 20 g protein
High-Protein Spanish Scrambled Eggs with ChickpeasSpanish · 341 kcal · 18 g protein
Lentejas: Classic Spanish Lentil StewSpanish · 326 kcal · 16 g protein
Spanish Sardines with Peppers and TomatoSpanish · 397 kcal · 18 g protein
Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.