Café-Styled Feta and Chilli Scrambled Eggs on Toast
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Start your day with a burst of flavor and nutrition with our Café-Styled Feta and Chilli Scrambled Eggs on Toast!
The creamy feta cheese combined with zesty red chili transforms traditional scrambled eggs into a gourmet experience.
I was tired of the same old ordinary scrambled eggs. To shake things up, I decided to add a delicious twist.
Hence I crafted this easy Chilli Scrambled Eggs as one of my gestational diabetes breakfast recipes.
Got 15 minutes top?
This dish, served atop hearty wholegrain toast, is quick and easy to prepare, making it perfect for busy mornings or leisurely brunches.
You may be interested: 25 Easy Breakfast Recipes for Gestational Diabetes
Why is This Recipe Sugar-Friendly?
- Eggs: (GI = 0) High in protein and essential nutrients like vitamins D and B12, eggs help maintain muscle mass and keep you feeling full.
- Unsweetened Almond Milk: (GI = 30) This low-calorie, low-carb milk alternative has no added sugars, providing a creamy texture.
- Feta Cheese: (GI = 30) Lower in fat and calories than many cheeses, feta adds flavor and offers protein and calcium.
- Red Chili: (GI = 42) Finely chopped red chili brings flavor without extra calories or carbs and may boost metabolism with its capsaicin content.
- Onion: (GI = 20) Low in calories and carbs, onions add sweetness and fiber, supporting digestive health and blood sugar management.
- Olive Oil: (GI = 0) In moderation, these healthy fats enhance flavor and satiety while promoting overall well-being and blood sugar regulation.
- Wholegrain Bread: (GI = 51-69) Higher in fiber than white bread, wholegrain slows carb absorption, helping maintain steady blood sugar levels.
- Fresh Herbs (Parsley or Chives): (GI = 10-15) These herbs enhance flavor and add vitamins and minerals without extra calories, boosting the dish’s nutritional profile.
Perfect as a gestational diabetes breakfast recipe, my sugar never went beyond 140. You should try it!
Learn more: List of Glycemic Index of Over 650 Foods
Looks and tastes like it’s straight from your favorite café—without leaving your kitchen.
Practical Hacks to Reduce Sugar Spike
- Add a Veggie Side: Pair your chilli scrambled eggs with non-starchy veggies like spinach or tomatoes for an extra fiber boost. It slows down digestion and reduce sugar spike by up to a shocking 30%!
- Mind Your Portions: Keep an eye on how much bread you’re having. Stick to 1-2 slices per meal.
- Go for High-Fiber Bread: Aim for at least 3-5 grams of fiber per slice if possible. Whole wheat or wholegrain bread is a good one.
- Stay Hydrated: Don’t forget to drink water before and after taking your Chilli Scrambled Eggs. Hydration helps your metabolism.
- Healthy Fats: The olive oil, nut butter or avocado adds tasty healthy fats, which slow down digestion of carbohydrate.
- Meal timing: Consider smaller, frequent meals throughout the day.
- Get Moving: A gentle stroll post-meal can work wonders for how your body processes sugar. A 30-minute walk can reduce spike by up to 20%!
If you need more information, you can check out my detailed cheat sheet here. It offers 10 times more in-depth guidance!
Ingredients
For 2 servings in total:
- Eggs, large: 4 (200g)
- Unsweetened almond milk (or your preferred low-carb milk): ¼ cup (60ml)
- Feta cheese, crumbled: ¼ cup
- Red chili, finely chopped: 1 small (10g, adjust for heat preference)
- Onion, finely diced: 1 small (70g)
- Olive oil: 1 tablespoon (15ml)
- Wholegrain bread, toasted: 4 slices (120g)
- Fresh herbs (parsley or chives): for garnish
- Salt and pepper: to taste
Instructions
Brings the café experience home, with minimal effort!
1. Prepare the egg mixture: Crack the eggs into a medium-sized mixing bowl. Add the almond milk. Season with a pinch of salt and freshly ground pepper. Whisk the eggs vigorously until smooth and slightly frothy.
Psst! More tips on fluffier scrambled eggs below.
2. Chop the chili and onion: While the eggs rest, finely chop the red chili and onion. Be cautious when handling the chili to avoid irritation, and dice the onion evenly for uniform cooking.
3. Heat the pan: Place a non-stick skillet or frying pan over medium heat. Add olive oil or butter to the pan and allow it to heat for 1-2 minutes until shimmering or melted.
4. Cook the chili and onions: Once the oil is hot, add the finely chopped chili and onion to the pan. Sauté for about 2-3 minutes, stirring occasionally, until the onions soften and become translucent.
Love a little heat? Check out the tips below to turn up the spice!
5. Add the egg mixture: Lower the heat to medium-low. Pour the whisked egg mixture over the chili and onions, ensuring it spreads evenly across the pan. Allow it to sit undisturbed for 10-15 seconds.
6. Gently scramble the eggs: Using a spatula, gently pull the eggs from the edges toward the center, folding the mixture to create soft curds. Stir every 5-10 seconds to cook the eggs evenly.
7. Add the feta: When the eggs are about halfway cooked—still soft but starting to firm up—sprinkle the crumbled feta cheese over the eggs. Gently stir the feta into the eggs, allowing it to warm and mix in as you continue cooking.
8. Toast the bread: While the eggs are cooking, toast the slices of wholegrain bread until golden and crisp.
9. Assemble the dish: Once the eggs are fully cooked and creamy, remove them from the heat. Lay the toasted bread on each plate. Divide the scrambled eggs evenly between the slices.
10. Garnish and serve: Finish by garnishing the scrambled eggs with freshly chopped herbs. Serve immediately while the eggs are warm and the toast is still crisp.
For a fuller meal, pair the eggs on toast with a side of avocado or a small green salad for extra fiber and healthy fats.
Variation
Loving some variety? Here are some great and easy variations for your Feta and Chilli Scrambled Eggs, which I have personally tried:
- Avocado & Feta: Add ½ an avocado, mashed, as a base layer on each slice of toast before placing the scrambled eggs on top.
- Mediterranean Style: Add 5-6 diced cherry tomatoes and 1 cup of fresh spinach to the eggs while cooking, along with a pinch of oregano.
- ** Smoked Salmon Addition: Top each serving of scrambled eggs with 2-3 slices (about 1 oz) of smoked salmon.
- Mushroom & Herb: Sauté ½ cup of sliced mushrooms with the onions and chili before adding the eggs. Finish with 1 tablespoon of chopped fresh herbs, like dill or basil.
- Zucchini & Parmesan: Replace the feta with 2 tablespoons of grated Parmesan and sauté ½ cup of thinly sliced zucchini in the skillet before adding the eggs.
- Pesto Drizzle: Drizzle 1 teaspoon of basil pesto over the scrambled eggs once plated.
- Greek-Inspired: Stir 2 tablespoons of chopped Kalamata olives into the scrambled eggs.
** While smoked salmon is cured and not traditionally raw, it may still carry listeria, a bacteria that can be harmful during pregnancy. It’s advisable to cook it thoroughly for your gestational diabetes breakfast recipe.
You may be interested: 25 Easy Breakfast Recipes for Gestational Diabetes
Secret Hacks for Enhanced Flavor and Texture
How do restaurants make their scrambled eggs so fluffy?
Ever watch cooking shows or YouTube videos and wonder why their scrambled eggs always turn out so much better than yours?
These small tweaks can make a big difference, taking your chilli scrambled eggs to the next level!
- Whisk the Eggs Thoroughly: Whisk the eggs vigorously before cooking to incorporate air, which will make them fluffier and lighter.
- Low Heat for Soft Eggs: Cook the eggs on low heat and stir gently to ensure they stay soft and creamy rather than overcooked.
- Use Fresh Feta: Opt for high-quality or fresh feta cheese. The creamier and tangier the feta, the better it will complement the eggs and chili.
- Season the Eggs Gradually: Add a small pinch of salt to the eggs before cooking, but wait until the end to adjust the seasoning, as feta and chili will also add their own flavors.
- Toast the Bread Right: Toast your wholegrain bread until it’s crispy on the outside but still soft inside. A drizzle of olive oil or a thin layer of butter before toasting can add extra flavor.
- Add Fresh Herbs Last: Sprinkle the herbs, such as parsley or chives, right before serving to retain their freshness and enhance the dish’s overall flavor.
- Customize the Heat: To increase the heat, keep the seeds in the chili or add a pinch of chili flakes or cayenne pepper. You can also use a hotter chili variety like a serrano or jalapeño.
- Serve Warm: Serve the scrambled eggs immediately after cooking while they’re still warm and creamy for the best texture and taste.
Storage Instructions
- Leftover Scrambled Eggs: Allow any leftover Chilli Scrambled Eggs to cool to room temperature. Transfer them to an airtight container and store them in the refrigerator. They can be kept for up to 2 days.
- Reheating: When ready to eat the leftovers, gently reheat the scrambled eggs on the stovetop over low heat, stirring occasionally, until warmed through. Alternatively, you can microwave them in short intervals (about 30 seconds), stirring in between, to prevent overcooking.
- Toast Storage: If you have leftover toasted bread, it’s best to store it separately to maintain its crispiness. Place the slices in a paper bag or wrap them in foil and store them at room temperature for up to a day.
- Freezing (Optional): If you want to store the scrambled eggs for a longer period, you can freeze them. Allow the eggs to cool completely, then place them in a freezer-safe container or a resealable freezer bag. They can be stored in the freezer for up to 1 month. When ready to eat, thaw in the refrigerator overnight and reheat as mentioned above.
Frequently-Asked Questions
Can I use a different cheese instead of feta?
Yes, goat cheese, cheddar, or even Parmesan can be used. Just keep an eye on fat and carb content if you’re following a specific diet plan.
Can I prepare the scrambled eggs ahead of time?
Chilli Scrambled Eggs are best served fresh, but you can prep ingredients like the onion, chili, and herbs in advance to save time.
Is it possible to make this dish dairy-free?
Absolutely. You can swap the feta for a dairy-free cheese alternative (like cashew cheese, almond cheese, or nutritional yeast), or omit the cheese and use extra olive oil or avocado for added creaminess.
Is this gluten-free?
The recipe is not gluten-free because it includes wholegrain bread. However, you can easily make it gluten-free by using gluten-free bread instead.
Can I use regular milk instead of almond milk?
Yes, you can. However, almond milk (3.4g / cup) is a low-carb option that helps keep the recipe gestational diabetes-friendly. If using regular milk (12g / cup), opt for a low-fat version.
Café-Styled Feta and Chilli Scrambled Eggs on Toast
The creamy feta cheese combined with zesty red chili transforms traditional scrambled eggs into a gourmet experience.
Ingredients
- 4 eggs, large
- 1/4 cup unsweetened almond milk (or your preferred low-carb milk)
- 1/4 cup feta cheese, crumbled
- 1 small red chili, finely chopped
- 1 small onion, finely diced
- 1 tablespoon olive oil
- 4 slices wholegrain bread, toasted
- Fresh herbs (parsley or chives) for garnish
- Salt and pepper to taste
Instructions
- Prepare the egg mixture: Crack the eggs into a medium-sized mixing bowl. Add the almond milk. Season with a pinch of salt and freshly ground pepper. Whisk the eggs vigorously until smooth and slightly frothy.
- Chop the chili and onion: While the eggs rest, finely chop the red chili and onion. Be cautious when handling the chili to avoid irritation, and dice the onion evenly for uniform cooking.
- Heat the pan: Place a non-stick skillet or frying pan over medium heat. Add olive oil or butter to the pan and allow it to heat for 1-2 minutes until shimmering or melted.
- Cook the chili and onions: Once the oil is hot, add the finely chopped chili and onion to the pan. Sauté for about 2-3 minutes, stirring occasionally, until the onions soften and become translucent.
- Add the egg mixture: Lower the heat to medium-low. Pour the whisked egg mixture over the chili and onions, ensuring it spreads evenly across the pan. Allow it to sit undisturbed for 10-15 seconds.
- Gently scramble the eggs: Using a spatula, gently pull the eggs from the edges toward the center, folding the mixture to create soft curds. Stir every 5-10 seconds to cook the eggs evenly.
- Add the feta: When the eggs are about halfway cooked—still soft but starting to firm up—sprinkle the crumbled feta cheese over the eggs. Gently stir the feta into the eggs, allowing it to warm and mix in as you continue cooking.
- Toast the bread: While the eggs are cooking, toast the slices of wholegrain bread until golden and crisp.
- Assemble the dish: Once the eggs are fully cooked and creamy, remove them from the heat. Lay the toasted bread on each plate. Divide the scrambled eggs evenly between the slices.
- Garnish and serve: Finish by garnishing the scrambled eggs with freshly chopped herbs. Serve immediately while the eggs are warm and the toast is still crisp.
Notes
- Whisk the eggs vigorously before cooking to incorporate air, which will make them fluffier and lighter.
- To increase the heat, keep the seeds in the chili or add a pinch of chili flakes or cayenne pepper. You can also use a hotter chili variety like a serrano or jalapeño.
- For storage, allow any leftover chilli scrambled gggs to cool to room temperature. Transfer them to an airtight container and store them in the refrigerator. They can be kept for up to 2 days.
Nutrition Information
Yield 2 Serving Size 1 servingAmount Per Serving Calories 380 kcalTotal Fat 25gCarbohydrates 30gFiber 11gProtein 30g
