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High-Protein Spanish Garlic Eggs with Olive Oil & Parsley Sauce for Longevity (18g Protein)

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This Spanish classic delivers 18g of complete protein from perfectly fried eggs smothered in vibrant garlic-parsley sauce made with heart-healthy olive oil. Perfect for Mediterranean breakfast and brain wellness ready in 15 minutes.

Ingredients

For the Eggs:

  • 6 large eggs
  • 3 tbsp extra virgin olive oil (divided)
  • Sea salt and black pepper to taste

For the Garlic-Parsley Sauce:

  • 6 garlic cloves, thinly sliced
  • 1 cup fresh parsley, finely chopped
  • ¼ cup extra virgin olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp smoked paprika
  • ½ tsp red pepper flakes
  • Pinch of sea salt

For Serving:

  • Crusty whole grain bread or sourdough, toasted
  • Optional: lemon wedges, additional parsley

Instructions

  • Prepare garlic-parsley sauce first. In small bowl, combine sliced garlic, chopped parsley, ¼ cup olive oil, white wine vinegar, smoked paprika, red pepper flakes, and salt. Stir well and let sit at room temperature while cooking eggs.
  • Heat 2 tbsp olive oil in large non-stick skillet over medium heat until shimmering. Crack eggs directly into pan, keeping slightly separated. Season with sea salt and pepper.
  • Cook eggs 3 to 4 minutes without moving, allowing whites to set and edges to get golden and crispy while yolks remain runny. For firmer yolks, cover pan last minute.
  • While eggs cook, toast bread until golden. Brush toasted bread lightly with remaining 1 tbsp olive oil.
  • Carefully transfer cooked eggs to serving plates using spatula, keeping yolks intact. Crispy edges should be golden brown and lacy.
  • Generously spoon garlic-parsley sauce over hot eggs. Serve immediately with toasted bread and optional lemon wedges.

Notes

  • Storage: Sauce keeps 2 days refrigerated. Cook eggs fresh for best texture.
  • Meal Prep: Make sauce ahead and bring to room temperature before serving.
  • Substitutions: Cilantro for parsley changes flavor. Garlic-infused oil for low-FODMAP.
  • Protein Boost: Add chorizo or jamón serrano on side for 25g+ total protein.

Find it online: https://highproteinlongevity.com/high-protein-spanish-garlic-eggs-with-olive-oil-parsley-sauce-for-longevity-18g-protein/