Egg lovers worldwide are getting ready to celebrate one of nature’s most powerful little foods.
On Friday, 10 October, the world unites for World Egg Day, a global event that honours one of the most versatile, affordable, and nutrient-packed foods around — the egg.
Celebrated every year on the second Friday of October, World Egg Day recognises the vital role eggs play in our diets, cultures, and communities. This year’s theme, “The Mighty Egg: Packed with Natural Nutrition,” highlights how much goodness is packed into every shell.
Small Food, Big Nutrition
Eggs naturally contain 13 essential nutrients, including high-quality protein, making them an everyday essential for people of all ages. They support brain development in children and maintain strong bones and muscles in adults.
Eggs are widely available, affordable, and recommended by South Africa’s national dietary guidelines as part of a balanced diet.
A True Kitchen Essential
Eggs are the ultimate kitchen MVP — nutritious, budget-friendly, and delicious. Whether scrambled, poached, boiled, fried, or baked, they transform everyday ingredients into hearty, wholesome meals that are quick and satisfying for the whole family.
To celebrate this year’s event, the South African Poultry Association (SAPA) is sharing two easy, affordable recipes that show just how creative cooking with eggs can be.
Recipe 1: Egg Patty English Muffins
Serves: 2 Prep time: 20 min Cooking time: 35 min Cost: under R80
Ingredients:
- Olive oil (for frying)
- ¼ small onion, finely chopped
- 1 garlic clove, crushed
- 2 handfuls baby spinach, chopped
- Salt and pepper
- 6 eggs
- 30 ml (2 tbsp) milk
- 60 ml (¼ cup) feta, crumbled
- 2 English muffins
- Butter or margarine (for spreading)
- 30 ml (2 tbsp) mayonnaise
- 2 slices cheddar
Method:
- Preheat oven to 180°C and line a 12 × 22 cm dish with baking paper.
- Heat oil and sauté onion and garlic for 3 minutes until golden. Stir in half the spinach for 1 minute. Season. Spread evenly in the dish.
- Whisk eggs and milk, season, and pour over the spinach. Sprinkle with feta.
- Bake for 25 minutes until set. Cool, then cut into two 10 cm circles.
- Toast buttered muffin halves cut-side down for 3 minutes.
- Spread bases with mayonnaise, layer spinach, cheddar, and egg patties, and top with muffin lids.
Recipe 2: Indian Masala Fried Eggs with Rotis
Serves: 2 Prep time: 15 min Cooking time: 10 min Cost: under R60
Ingredients:
- Olive oil (for frying)
- 1 small red onion, finely chopped
- 2 garlic cloves, thinly sliced
- 15 ml (1 tbsp) ginger, grated
- 7.5 ml (½ tbsp) garam masala
- 2.5 ml (½ tsp) turmeric
- Salt and pepper
- 4 eggs
- 1 small jalapeño, thinly sliced
- Handful coriander
- 2 warm rotis
Method:
- Heat oil in a small pan and fry half the onion for 3 minutes until soft.
- Add garlic, ginger, garam masala, and turmeric; fry for 1 minute. Season.
- Lower heat. Crack eggs into the pan and top with remaining onion and chilli. Cover and cook for 5 minutes or until set.
- Serve with coriander and warm rotis.
Celebrate the Mighty Egg
Get cracking and celebrate World Egg Day 2025 your way — wherever you are in South Africa.
