Turkish · breakfast, lunch
Çılbır (Turkish Eggs with Garlic Yoghurt and Chilli Butter)
Video by Recipe30 on YouTube · Open on YouTube
- Keto (7.5 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Poached eggs on garlicky Greek yoghurt with chilli butter: about 25 g protein and 7.5 g net carbs a serve, with 72% of the energy from fat, and rich in vitamin B12 and selenium.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Take the yoghurt out early so it is at room temperature (cold yoghurt chills the eggs). Grate the garlic into it and stir in most of the chopped dill, a pinch of the chilli, the olive oil, salt and pepper. Spread it over two plates. 0:16
- Bring a medium pan of water to a gentle simmer and add the vinegar. Crack each egg into a small cup and slide it in; poach for 3–4 minutes until the whites are set but the yolks are still runny. 1:14
- Lift the eggs out with a slotted spoon, drain them on paper towel and set two on each plate of yoghurt. 1:58
- Melt the butter in a small saucepan over medium-high heat until it bubbles. Stir in the Aleppo pepper and smoked paprika for 20–30 seconds until fragrant and red. 2:14
- Pour the sizzling butter straight over the eggs and around the yoghurt, then finish with a little sea salt and the rest of the dill. Eat at once. 2:24
Tip. The cook serves it with sliced crusty bread for dipping; leave the bread out to keep it keto. Use very fresh eggs — their whites hold together better when poached.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 6%
- Protein 21%
- Fat 73%
Fits keto: 7.5 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High86%
2.1 µg a serve, mostly from eggs (53%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High79%
43 µg a serve, mostly from eggs (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High45%
406 µg a serve, mostly from eggs (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source18%
2.6 mg a serve, mostly from eggs (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source17%
1.9 mg a serve, mostly from eggs (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source17%
66 µg a serve, mostly from eggs (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source16%
210 mg a serve, mostly from plain full-fat Greek yoghurt (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B6 Source16%
0.3 mg a serve, mostly from eggs (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin D Source13%
2.5 µg a serve, mostly from eggs (87%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Omega-3 Source12%
0.2 g a serve, mostly from eggs (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source11%
2 mg a serve, mostly from eggs (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
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Potassium8%
390 mg a serve, mostly from plain full-fat Greek yoghurt (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium7%
31 mg a serve, mostly from plain full-fat Greek yoghurt (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C5%
4.4 mg a serve, mostly from fresh dill (78%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K5%
5.9 µg a serve, mostly from olive oil (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.