Ditch the boring egg breakfast and give this nutritious and flavourful chilli scrambled eggs a try! It’s quick, easy and a great way to start your day with a healthy and delicious meal.
My love of spicy savoury breakfasts started when I travelled to Costa Rica and Asia in my 20s (too long ago!) This chilli scramble is a delicious nod to those breakfasts we enjoyed and trust me the spiciness just makes your scrambled eggs so much better.
Packed with protein and healthy fats from the eggs and olive oil these chilli scrambled eggs are not only nutritious but will help to work with those natural morning blood sugar rises. This easy breakfast recipe is also a great option for busy mornings and is completely customisable with a choice of toppings and additions. In under 10 minutes, you can whip up this protein-focused and diabetic-friendly breakfast that’s bursting with flavour.
Why you should try this recipe
Not only is it the tastiest way to enjoy your scrambled eggs but it’s a healthy breakfast that can suit many different dietary needs. This recipe is a winner because it’s:
- Gluten-free – Perfect for those with celiac disease or gluten sensitivity.
- Low-Carb – Enjoy with a big side of vegetables, greens, chopped peppers, tomatoes for an easy start to the day
- Blood sugar-friendly: Eggs are a fantastic source of protein, which helps regulate blood sugar levels.
- Vegetarian – A nutritious meal if you’re following a vegetarian diet
- Whole food and Homemade: You control the ingredients, so you know exactly what’s going into your body.
The Power of the Egg
Eggs are a nutritional superstar! They often get a bad rap but I’m here to tell you their great and I think they should always be part of everyone’s diet.Their key health benefits are:
- Protein: 1 large egg has around 6- 7.5 grams of protein, making them a fantastic choice for a satisfying breakfast that keeps you feeling fuller for longer. If you use 3 eggs its around 20g of protein!
- Vitamin D: Eggs are a natural source of vitamin D, which is essential for maintaining strong bones and supporting a healthy immune system.
- Choline: Eggs are a great source of choline, a vital nutrient that plays a role in brain health, cell function, and fetal development during pregnancy.
- Antioxidants: Eggs contain antioxidants that can help protect your eyes from age-related degeneration
- Nutrient Dense: Eggs are packed with other essential nutrients, including vitamin A, B vitamins, selenium, and phosphorus, all contributing to your overall health and well-being.
What you will need to make Chili Scramble
Ingredients:
Free Range Eggs
- Full of protein and essential nutrients eggs are so good for you!
Olive Oil
- Always extra virgin olive oil which is loaded with healthy fats and deliciousness.
Salt & Black Pepper
- Essential seasoning
Red Chilli
- My top tip is I always keep a bag of fresh chillies in the freezer so I always have them to hand to spice up my meals
- You can, of course, use frozen chopped chilli in this recipe
Spring Onion (Green Onion)
- A lighter-flavoured onion that really lifts the scrambled egg
Optional
Fresh Herbs
Feta Cheese
Equipment
Non-stick pan
How to make Chilli Scrambled Eggs
These eggs couldn’t be easier to make and in under 10 minutes, you can enjoy a delicious savoury breakfast, brunch or even lunch!
Step 1
In a large bowl, whisk together the eggs, salt, pepper, chopped green onion and red chilli until you have lovely fluffy eggs.
Step 2
Heat the olive oil in a non-stick frying pan over low-medium heat. Once the pan is hot, pour the egg mixture into the pan and let it cook for a few seconds without stirring.
Step 3
Once the edges start to set, use a rubber spatula to gently fold the cooked eggs towards the centre of the pan, allowing the runny egg to fill the empty space. Repeat this process until the eggs are cooked through to your desired consistency.
Step 4
Remove from the heat and add your favourite toppings like chopped fresh herbs or crumbled feta or cheddar cheese for a tangy kick
My Top scrambled egg tips
- Don’t overcook: Take the eggs off the heat just before they reach your desired consistency. They will continue to cook from the residual heat. Aim for slightly wet curds for the creamiest scramble.
- Watch the Temperature: Use a low-medium heat and cook the eggs slowly to ensure even cooking and prevent rubbery eggs.
- Be Patient: Resist the urge to scramble constantly. Let the eggs cook undisturbed for a few seconds at first, allowing the scramble to form at the bottom.
Looking for more blood sugar-friendly and easy breakfast recipes? then make sure to check out these recipes below:
Serving Suggestions
- Enjoy your chilli scramble on its own for a quick and satisfying start to you day.
- Serve on top of a delicious breakfast salad for a quick low carb breakfast
- Add some chilli scramble on top of some avocado toast.
- Love breakfast tacos? This scramble is a fantastic protein-rich filling for a healthy and flavorful morning taco.
Recipe Variations
- Fresh vs. Flakes – If you don’t have fresh chilli then use some dried chilli flakes instead.
- Creamy Eggs – For an extra decadent and creamy texture, whisk in a splash of milk or a dollop of sour cream with the eggs before cooking.
- Double the Protein – Feeling extra hungry? Bump up the protein content by adding an additional egg to the recipe or some Cottage cheese
- Adjust the Spice – 1tsp of chopped chilli is fine for me but change the amount of chilli flakes to suit your spice level.
Storing Leftovers:
While scrambled eggs are best enjoyed fresh, you can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over low heat with a splash of milk or water to prevent drying.
Diabetes Note
This chilli scramble is a great breakfast option for those managing diabetes. Packed with protein and healthy fats from the eggs, it helps regulate blood sugar and keeps you feeling satisfied. The recipe itself is naturally low-carb, but you can further customise it for your needs. Choose toppings like avocado and vegetables.
Remember, everyone’s body reacts differently, so be sure to monitor your blood sugar after enjoying this delicious scramble.
If you enjoyed this article then leave a star rating and comment below. I would love to hear from you!
Don’t forget you can also FOLLOW ME on Instagram, Facebook and Pinterest. Click below to connect with me
Subscribe to my newsletter for more easy, diabetic-friendly recipes and helpful tips for meal planning and blood sugar management!
Leave a Reply