Shakshuka (Eggs in Tomato Sauce)
Eggs poached in a spiced tomato and pepper sauce. Served with crusty bread for dipping.
Eggs poached in a spiced tomato and pepper sauce. Served with crusty bread for dipping.
Per serving · Adjust servings below to scale ingredients
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Heat olive oil in a large skillet or cast-iron pan over medium heat. Add diced onion and bell pepper and cook for 5–6 minutes until softened.
Add minced garlic, cumin, paprika, and chili flakes. Cook for 1 minute, stirring constantly, until fragrant.
Pour in crushed tomatoes. Season with salt and pepper. Stir to combine and simmer over medium-low heat for 10 minutes until the sauce thickens slightly.
Use a spoon to make 6 shallow wells in the sauce. Crack one egg into each well.
Cover the pan with a lid and cook on low heat for 8–10 minutes, until the egg whites are fully set but the yolks are still runny. Adjust time if you prefer fully set yolks.
Remove from heat. Scatter crumbled feta and fresh cilantro or parsley over the top. Serve immediately with crusty bread for dipping.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Shakshuka (Eggs in Tomato Sauce) delivers 18g of protein at 280 calories — that's 16 calories per gram of protein, making it a solid protein sources on this site. Protein accounts for roughly 26% of total calories in this dish. With only 16g of carbohydrates per serving, this recipe fits well into low-carb, ketogenic, or carb-cycling approaches. The 16g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Shakshuka is one of the better egg dishes for meal prep because the eggs are cooked in the sauce. Refrigerate leftovers in an airtight container for up to 2 days — egg texture starts to deteriorate beyond that. The tomato-pepper sauce is the real make-ahead asset: batch-cook a large quantity and freeze flat in bags for up to 2 months. To reheat, warm the sauce in a pan, then crack fresh eggs in and cook for 8–10 minutes covered. This recipe makes 6 servings (18g protein each).
Mix the dry ingredients the night before. In the morning, add wet ingredients and cook — this cuts active time to under 5 minutes.
Use gluten-free alternatives for the bread/pasta/tortilla component. The protein and sauce parts are naturally gluten-free. Check all packaged sauces for hidden gluten.
Yes! Brown the meat and aromatics first (for flavor), then transfer everything to a slow cooker. Cook on low 6-8 hours or high 3-4 hours. Adjust liquid down by about 25% since less evaporates.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
