Category: the eggcellent series

When Feta Met Chilli Oil

March 21, 2025

Mindfuel Bites, Recipe Book, the eggcellent series
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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‘Creamy Chilli Oil Eggs’ on Toast

February 26, 2025

Mindfuel Bites, Recipe Book, the eggcellent series
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.
No comments on ‘Creamy Chilli Oil Eggs’ on Toast

Category: the eggcellent series

When Feta Met Chilli Oil

‘Creamy Chilli Oil Eggs’ on Toast