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Healthy One-Pan Veggie Shakshuka
Shakshuka is a classic Middle Eastern breakfast and naturally healthy: eggs for protein, tomatoes and peppers for vitamins. Just go light on the oil and heavy on the veg.
Why it's the perfect breakfast
- About 18 g protein per serving
- Rich in lycopene from tomatoes
- One pan = less washing up
Healthy Shakshuka
Ingredients
- 4 eggs
- 3 tomatoes, chopped
- Mixed bell peppers
- 1 small onion
- 1 tbsp olive oil
- Cumin, paprika, salt
Method
- Sauté onion and peppers in oil for 5 minutes.
- Add tomatoes and spices; simmer 7 minutes until thick.
- Make 4 wells, crack in the eggs, cover 5 minutes.
- Garnish with parsley and serve with wholegrain bread.
Tip
Stir spinach or grated courgette into the sauce for extra veg you won't notice.
Where shakshuka comes from
Shakshuka is a breakfast favourite across North Africa and the Levant, and has become a Friday family breakfast in the Gulf. The base is simple: a tomato-pepper sauce with eggs poached right in it.
Cook the eggs to your liking
- Runny yolk: 4–5 minutes covered
- Jammy yolk: 6–7 minutes
- Fully set: 8–9 minutes, or stir the eggs into the sauce
Variations to try
- Green shakshuka with spinach, courgette and light cheese
- Chickpea shakshuka for more protein and fibre
- Mushroom-onion shakshuka for vegetarians
Frequently asked questions
Is shakshuka healthy?
Yes — protein from eggs and lots of veg. Go easy on oil and white bread.
Can I use canned tomatoes?
Yes, a can of chopped tomatoes works great and is faster.
How many calories?
About 280 kcal for two eggs with sauce, without bread.
Is it keto-friendly?
Mostly, if you skip the bread and use less onion.
⚠️ For general education only. If you have a health condition or allergy, consult your doctor.