French · breakfast
Herb-Baked Eggs with Garlic, Thyme and Parmesan
Video by Food Network on YouTube · Open on YouTube
- Keto (2.8 g net carbs a serve)
- Vegetarian with a vegetarian hard cheese instead of the freshly grated Parmesan (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Three eggs a serve give 23 g protein for under 3 g net carbs; it is rich in selenium, vitamin B12 and vitamin A, and gives about a fifth of a day's vitamin D and folate.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the grill (broiler) for 5 minutes with the rack about 15 cm below it.
- Mix the garlic, thyme, rosemary, parsley and Parmesan. Crack 3 eggs into each of 2 small cups without breaking the yolks, so they are ready to go. 1:05
- Put 2 individual gratin dishes on a baking tray, add 1 tbsp cream and ½ tbsp butter to each, and grill for about 3 minutes until hot and bubbling. 2:30
- Quickly slide 3 eggs into each hot dish, scatter over the herb mixture and season well with salt and pepper. 3:13
- Grill for 5–6 minutes, turning the tray once if needed, until the whites are almost set. Rest 1 minute (they keep cooking) and serve hot. 3:46
Tip. Ina serves these with toasted French bread or brioche; leave it out (or use a keto bread) to keep it keto and gluten-free. Have the eggs cracked and the herbs mixed before the dishes go under the grill — it all happens fast.
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 3%
- Protein 25%
- Fat 72%
Fits keto: 2.8 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High96%
53 µg a serve, mostly from extra-large eggs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High80%
1.9 µg a serve, mostly from extra-large eggs (96%). 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 A High42%
374 µg a serve, mostly from extra-large eggs (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High30%
37 µg a serve, mostly from fresh parsley (90%). 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 D High20%
3.9 µg a serve, mostly from extra-large eggs (95%). 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.
Folate High20%
79 µg a serve, mostly from extra-large eggs (94%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc Source18%
2 mg a serve, mostly from extra-large eggs (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source14%
2.1 mg a serve, mostly from extra-large eggs (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source13%
2.3 mg a serve, mostly from extra-large eggs (87%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source13%
0.2 mg a serve, mostly from extra-large eggs (92%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 Source12%
0.2 g a serve, mostly from extra-large eggs (59%). 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.
Calcium Source10%
133 mg a serve, mostly from extra-large eggs (63%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Potassium5%
250 mg a serve, mostly from extra-large eggs (84%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium5%
22 mg a serve, mostly from extra-large eggs (78%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C3%
2.9 mg a serve, mostly from fresh parsley (91%). 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 Food Network; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.