Chilli for every meal: How to control the heat (Plus 3 easy chilli recipes for Breakfast, Lunch and Dinner)

Chilli is one of those rare kitchen heroes that works just as well at breakfast as it does for dinner – comforting, filling and endlessly adaptable. The beauty of chilli is that you can dial the heat up or down to suit your taste, your tolerance, and even the time of day.

If you love the flavour but fear the fire, the secret is knowing where the heat comes from and how to control it. Fresh chillies get most of their heat from the seeds and white membrane, so removing these instantly softens the burn. Dried chilli flakes, cayenne and chilli powder build warmth more gradually, while smoked paprika adds depth without much heat at all. And if things get a little too fiery? Dairy (like yoghurt or sour cream), a squeeze of lime, or even a pinch of sugar can calm things down fast.

Whether you’re easing into a gentle morning chilli, going meat-free for lunch, or cooking up a rich chilli con carne for dinner, these three recipes let you enjoy the flavour without losing control of the heat.

Chilli Scrambled Eggs (Breakfast or Brunch)
Mild, warming and endlessly customisable

Ingredients

4 eggs
1 tbsp milk or cream
1 tsp olive oil or butter
½ small red chilli, finely chopped (seeds removed for less heat)
1 spring onion, sliced
Salt and pepper
Optional: grated cheese, avocado or sour cream

Method

Whisk eggs with milk, salt and pepper.
Heat oil or butter in a pan over low–medium heat.
Add chilli and spring onion, cooking gently for 30 seconds.
Pour in eggs and stir slowly until just set.
Serve immediately with toast and optional toppings.

Heat tip: Use dried chilli flakes instead of fresh for a gentler warmth.

Vegetarian Chilli (Perfect for Lunch or Make-Ahead Meals)
Hearty, healthy and freezer-friendly

Ingredients

1 tbsp olive oil
1 onion, diced
2 cloves garlic, crushed
1 red capsicum, chopped
1 zucchini, chopped
1 tsp ground cumin
1 tsp smoked paprika
½–1 tsp chilli powder (to taste)
1 can diced tomatoes
1 can kidney beans, drained
1 can black beans or lentils, drained
Salt and pepper
Fresh coriander (optional)

Method

Heat oil in a large pot and cook onion until soft.
Add garlic, capsicum and zucchini and cook for 3–4 minutes.
Stir in spices and cook until fragrant.
Add tomatoes and beans, simmering for 20 minutes.
Season and serve with rice, yoghurt or avocado.

Heat tip: Smoked paprika gives flavour without adding burn.

Ultimate Chilli Con Carne (Dinner Classic)
Rich, slow-cooked and deeply satisfying

Ingredients

1 tbsp olive oil
1 onion, finely diced
2 cloves garlic, crushed
500g beef mince
1 tbsp tomato paste
1 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
½–1 tsp cayenne or chilli powder
1 can diced tomatoes
1 can kidney beans, drained
½ cup beef stock
Salt and pepper

Method

Heat oil in a heavy pot and soften onion and garlic.
Add mince and brown well.
Stir in tomato paste and spices, cooking briefly.
Add tomatoes, beans and stock.
Simmer gently for 30–45 minutes until rich and thick.
Serve with rice, sour cream and fresh herbs.

Heat tip: Start mild — you can always add more chilli at the table.