the eggcellent series pt. 1

Breakfast is my favorite meal of the day—ironically, I’ve been skipping it lately in favor of an early lunch or a loaded protein shake. But whenever I do have breakfast, eggs are my go-to. I made my first omelet when I was around 10, and that moment sparked my love for cooking. (Fun fact: I even had a little blog where I posted my omelet recipe! You won’t find it though, I’ve taken it down. But clearly, kiddo me knew I’d take this passion more seriously one day and was already laying the groundwork.)

It turns out that eating breakfast regularly (seven times a week) can significantly reduce cardiovascular risk and lower the incidence T2DM, hypertension and abdominal obesity. Eggs not only are versatile but are a good source of protein and known to increased satiety, less hunger compared to other quick and easy breakfasts like cereals of the same caloric content.

I love eggs in every form, and this is one of my absolute favorite ways to enjoy them on toast. I originally stumbled upon this recipe while searching for new ways to cook eggs, and on days like that, I’m especially grateful for the internet—a space where like-minded folks can share and inspire. Now, it’s my turn to give back! This dish is creamy, flavorful, and packed with protein—perfect for an easy, satisfying breakfast. I would highly recommend this recipe if you’re looking for an extremely yummy high protein egg recipe!

What you need:

• 2 whole eggs
• 1 onion, sliced thin
• 1 tbsp, chilli oil (I used the ‘Masterchow Sichuan Chilli Oil’ here)
• 1-2 tbsp, heavy cream
• Salt, as per taste
• Jaggery powder, a pinch
• Sunflower seeds, a handful
• Any greens for garnish (I used green onions)
• ½ tsp, oil

What to do:

Lightly brush a pan with oil and sauté the sliced onions. Add a little salt and a pinch of jaggery or sugar to help them caramelize.

Once the onions turn soft and golden, stir in the heavy cream and chili oil. (Tip: If you’re using store-bought chili oil, go easy on the salt—it’s usually already seasoned!)

Make two small wells in the onion mixture and crack in the eggs. Cover the pan and let them cook on low heat for about 2 minutes.

 When the eggs are nearly done, turn off the heat, cover again, and let the residual steam finish cooking them.

Place your eggs and creamy onions over toasted bread, top with sunflower seeds and fresh greens, and dig in!

---

Literature:

 Xu, L., & Dai, R. (2021). Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis. Medicine, 100(44), e27629. https://doi.org/10.1097/MD.0000000000027629

B Keogh J, M Clifton P. Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study. Int J Environ Res Public Health. 2020 Aug 3;17(15):5583. doi: 10.3390/ijerph17155583. PMID: 32756313; PMCID: PMC7432073.