When Feta Met Chilli Oil

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the eggcellent series pt.2

Around mid-2023, Feta cheese was having a moment on TikTok and hence, Instagram and YouTube. It soon found its way into my kitchen, especially after I tried the viral baked feta pasta.

And then another recipe took over my feed—the Feta Chilli Oil Eggs. This was everywhere, and I I had to try it. Traditionally (the internet now creates new traditions, yes), it’s served on a wrap with eggs atop a bed of sliced avocado. However, finding good avocados can be hit or miss where I live, so I skip the avocado most times. It is still a delicious, nutritious breakfast that has become a regular in my routine since.

I’ve always struggled with building a routine. I feel my best when I’m in a groove, but once I fall off, it’s hard to find my way back. Something that always helps me is a good morning workout followed by this exact breakfast.

What You Need:

  • 30-50g feta cheese
  • 2 eggs
  • 1 tbsp chilli oil
  • Fresh coriander or any fresh herbs
  • 2 slices of toast
  • ½ avocado (optional)

How to Make It:

  1. Heat a pan and add the chilli oil.
  2. Crumble the feta into the pan, spreading it evenly.
  3. Let the feta melt slightly before cracking in the eggs.
  4. Cover with a lid and cook to your preference—I like mine jammy, so I don’t let them fully set.
  5. If using avocado, slice or mash it with salt and pepper, then spread it on the toast.
  6. Place the cooked feta chilli oil eggs on top and enjoy!

PS- I have not perfected this recipe and very rarely, gotten the perfect crispy flat from the feta. But the best part of this recipe is that it does not have to be perfect. All the ingredients work so well that you won’t miss the crisp!

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Mindfuel bites

Current research does not show a clear link between regularly consuming or skipping breakfast and its effects on body mass, metabolism, or diet-induced thermogenesis. While opinions remain divided, most arguments favor eating breakfast. Personally, I believe a balanced meal—like this recipe—sets the right tone for the day and keeps you satiated until your next meal.

  • Feta is a great protein source, providing around 16g per 100g, and is rich in calcium, vitamin B12, and is a probiotic that supports gut health. Interestingly, it also contains conjugated linoleic acid (CLA), an amino acid gaining popularity for potential benefits such as weight management and reduced diabetes risk.
  • Studies have shown that rapidly digested protein with high levels of essential amino acids and adequate leucine is most effective in stimulating muscle protein synthesis. Eggs, being a good source of leucine, are an excellent, affordable option for meeting these needs. Their nutritional profile makes them widely accepted and beneficial, for all age groups. Regular egg consumption supports satiety, muscle maintenance, and weight management – improving overall health. “Sunday ho ya Monday, roz khao ande”– IYKYK!
  • Instead of eliminating carbs, replacing fast-digesting ones with nutrient-dense alternatives—such as whole grains, fiber, proteins, and unsaturated fats—can lead to better metabolic outcomes. In short, the key isn’t cutting out carbs but choosing the right ones. A slice or two of multigrain bread, as used in this recipe, strikes the perfect balance to start your day on the right note.

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Literature:

“Feta Cheese: Is It Good for You?” WebMD, webmd.com/diet/feta-cheese-is-it-good-for-you. Accessed 21 Mar. 2025.

“Conjugated Linoleic Acid (CLA) – Uses, Side Effects, and More.” WebMD, webmd.com/vitamins/ai/ingredientmono-826/conjugated-linoleic-acid-cla. Accessed 21 Mar. 2025.

Betts, J. A., Chowdhury, E. A., Gonzalez, J. T., Richardson, J. D., Tsintzas, K., & Thompson, D. (2016). Is breakfast the most important meal of the day?. The Proceedings of the Nutrition Society, 75(4), 464–474. https://doi.org/10.1017/S0029665116000318

Myers, M., & Stevenson Ruxton, C. H. (2023). Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients, 15(12), 2657. https://doi.org/10.3390/nu15122657

Maki, K. C., Phillips-Eakley, A. K., & Smith, K. N. (2016). The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in nutrition (Bethesda, Md.), 7(3), 613S–21S. https://doi.org/10.3945/an.115.010314

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