Breakfast · Brunch · 10 min · Serves 1
Crispy Chilli Oil Eggs on Sourdough with Avocado
Craving something spicy and cosy for breakfast? This is it.
Eggs cooked in chilli oil until the edges go crispy, piled onto grainy sourdough and avocado. Protein and fat do the steadying, so one slice of toast keeps you going all morning.
- Protein
- ~21g
- Carbs
- ~20g
- Fat
- ~31g
- Fibre
- ~6g
- kcal
- ~470
Low. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Why it works
One slice of grainy sourdough, with two eggs, avocado and chilli oil on top. That's plenty of protein and fat for one slice of toast, which is why it's one of the lowest GLs on the site. Read: It's not just your blood sugar: why insulin matters too →
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Chilli oil → olive oil and a big pinch of chilli flakes. Same fat, a bit less heat.
- Jason's sourdough → any seeded or rye sourdough, one slice.
- Avocado → a spoon of cottage cheese or some sliced tomatoes. Less fat, so slightly fewer calories.
Method
- Toast the sourdough.
- Heat the chilli oil in a frying pan over a medium-high heat.
- Crack in the eggs, break the yolks and let them sit for 30 seconds so the edges crisp up, then fold and scramble loosely.
- Slice or roughly mash the avocado onto the toast and season.
- Pile the eggs on top and spoon over any chilli oil left in the pan.
Nutrition and glycaemic load are estimates. Responses vary from person to person. If you count carbs to dose insulin, weigh your own portions rather than using these figures. General information only, not medical advice.