This is a fresh twist on eggs sunny side up. These savory eggs are fried in aromatic sage butter, then garnished with crispy sage leaves for a gourmet touch. Perfect for low-carb and keto.
Total carbs 1g, net carbs 1g per 2 eggs
Eggs sunny side up is my number 1 breakfast choice. I cook them for breakfast practically every day. My love for warm, silky, slowly runny egg yolks runs so deep that I even order them when I go out for breakfast! When I created this recipe I had a handful of lovely fresh sage from the MEVO farm stand. Fry sage (or other herbs that you have on hand) in butter before cooking eggs for a gourmet twist. Plus, your kitchen will smell amazing!
Sunny side up eggs with crispy sage ingredients:
Protein-packed, nutritionally dense eggs are an excellent choice for low-carb and keto diets. One large egg has only a 1/2 gram of carbs. Try to buy fresh, grass-fed, free-range eggs from pastured hens that roam outside in the sunshine eating fresh green grasses and wild herbs. Both of these factors contribute to increased nutritional value in the eggs. The nutrients are worth the splurge.
Don’t throw away the yolks! They are full of vitamins A, D, E, B6 and B12. They also contain a healthy dose of zinc, iron, phosphorus, riboflavin and folic acid. In addition, the orange-colored carotenoids in egg yolks like lutein and zeaxanthin protect eyes from age-related macular degeneration, which is the leading cause of blindness in adults. Carotenoids also support brain and nervous system health.
Butter gives this dish richness. I prefer cultured butter from grass-fed cows, which has an appetizing golden yellow color and is slightly tart from the culturing process. The tartness adds another dimension of flavor.
Sage is used as a remedy for diabetes as research indicates that it may reduce blood glucose levels by activating specific receptors that improve insulin sensitivity. It is also high in nutrients and anti-oxidants.
You can buy sage in the supermarket or grow them in a pot so that you can snip off what you need all season long. I find that to be more economical than buying a bunch of sage, which often ends up as waste since sage has such a strong flavor. When I have more sage than I can use, I dry them. I gather them together by the stems, bind the stems with kitchen twine, and hang the bunch upside down in a cool, dark, well ventilated space like my kitchen doorway. Once completely dried, I take them down as they can gather dust. Then store them in a sealed container.
Salt brings out the flavors. Sea salt, Himalayan sea salt and Kosher salt make food taste great.
Freshly cracked black pepper offers a spicy and slightly bitter dimension to the flavors that creates a counter-balance to the sweetness of the butter and the silky yolk.
Equipment you’ll need:
A non-stick frying pan with a lid and a spatula
A lid is necessary for keeping in heat to produce evenly cooked eggs. A frying pan larger than 8-inches can fit 2 eggs. Use a 12-14-inch pan for 4 eggs. I use a well-seasoned carbon-steel skillet for a frying pan. It is light-weight and not treated with a toxic coating. What makes it non-stick is the non-stick patina. If you are new to working with a carbon-steel skillet and need help seasoning it, check out this tutorial from the Woks of Life. It is a tutorial on how to season a wok, but the technique applies to a carbon-steel skillet as well.
How to make great sunny side up eggs
The most important thing you need to know about executing any egg dish perfectly is to pay attention. Control the heat and timing and do not overcook the eggs. Once the eggs hit a hot pan you are committed to your station at the cooktop for the next 3 minutes. Pay attention and do not turn away for any distraction. Also, have a lid handy to keep in the heat so that the eggs cook evenly through.
Don’t overcook eggs!
An overcooked egg is a terrible thing to taste. It simply ruins the flavor and texture of eggs. Here’s why. Egg whites release hydrogen sulfide. Egg yolks release iron. When you overcook eggs a chemical reaction occurs forming ferrous sulfide. Ferrous sulfide is responsible for that awful gag-worthy sulfur smell that people associate with overcooked hard-boiled eggs. The proteins in the egg whites also become rubbery and tough to digest. The yolk becomes dried out and chalky.
How to serve sunny side up eggs with crispy sage
This dish pairs really well with breakfast sausages. You can also serve them over a bed of greens. If you are on a low-carb diet that allows for bread, a piece of toast is great for dipping into the soft yolk. Fresh fruit is a refreshing compliment to this dish.Print
This is a fresh twist on eggs sunny side up. These savory eggs are fried in aromatic sage butter, then garnished with crispy sage leaves for a gourmet touch. Perfect for low-carb and keto diets.
1 tablespoon butter
2–3 fresh sage leaves
2 large eggs
salt and pepper to taste
- Preheat pan over low heat. This allows time for the pan to evenly distribute heat.
- Melt butter in pan and swirl the pan until there is an even layer of butter to coat the surface. Use enough butter to form a thin, bubbling coating of fat over the bottom of the pan.
- Raise heat to medium-high. Add sage leaves when butter begins to foam and bubble. Cook 1 minute or until crisp. Your kitchen will smell amazing! Remove sage and set aside.
- If you are quick about cracking eggs, skip to the next step. If you struggle to crack eggs, then crack them into a separate bowl before you begin. Then transfer them from the bowl into the frying pan so that they cook at the same rate. If you don’t crack the eggs directly into a hot pan fast enough you will get some overcooked eggs along with undercooked eggs.
- When the butter is hot and bubbling, add eggs. Once the eggs hit the pan, cover the skillet with a lid and cook for 1 minute. This traps heat so that the yolks don’t overcook as the whites cook through.
- After 1 minute, remove lid and check eggs. They are ready to serve when the whites are opaque and not transparent. If not, cover them with a lid, remove from heat and wait 1 minute. If they are still a bit raw, cover with lid, and wait 1 more minute. This lets the whites gently finish cooking while keeping the yolks soft.
- Very gently use a spatula to separate the eggs if the whites have cooked together. Just slice between the egg whites with the tip of the spatula to separate them. Then carefully transfer them one by one out of the pan onto a plate. Alternatively, you can slide the eggs onto a plate.
- Garnish with sage leaves and pour sage butter from the pan over eggs. Season with salt and pepper to taste.
The most important thing you need to know about executing any egg dish perfectly is to pay attention. Control the heat and timing and do not overcook the eggs. Once the eggs hit a hot pan you are committed to your station at the cooktop. Pay attention and do not turn away for any distraction.
Have a lid handy to keep in the heat so that the eggs cook evenly through.
- Category: Breakfast
- Method: Frying
- Cuisine: American
Keywords: Sunny side up eggs with crispy sage keto low-carb