Breakfast· Mediterranean

Shakshuka

Name: Shakshuka
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 3 servings
Cuisine: Mediterranean
Ingredients: 4 large eggs; 1 can crushed tomatoes; 1 red bell pepper, diced; 1 onion, diced; 2 cloves garlic, minced; 2 tbsp olive oil; 1 tsp cumin; 1 tsp paprika; Salt and pepper to taste; Fresh parsley to garnish

Eggs gently poached in a spiced tomato and pepper sauce — a savory Mediterranean breakfast or brunch.

KetoPaleoWhole30Low-CarbHigh-Protein

🧺 You have 0/10 tracked ingredients — missing Egg, Tomato, Bell Peppers, Onions +6.

3Serves

10mPrep

25mCook

35mTotal

MediumLevel

Ingredients

Make

servings

·4 large eggs~200 g↗ Egg
·1 can crushed tomatoes~400 g↗ Tomato
·1 red bell pepper, diced~150 g↗ Bell Peppers
·1 onion, diced~150 g↗ Onions
·2 cloves garlic, minced~6 g↗ Garlic
·2 tbsp olive oil~27 g↗ Olive Oil
·1 tsp cumin~3 g↗ Cumin (Ground)
·1 tsp paprika~3 g↗ Paprika
·Salt and pepper to taste~2 gSalt
·Fresh parsley to garnish~5 g↗ Parsley

Steps

1Warm the olive oil in a skillet and soften the onion and bell pepper for 5 minutes.
2Add the garlic, cumin and paprika and cook 1 minute.
3Pour in the crushed tomatoes, season, and simmer 10 minutes until thickened.
4Make wells in the sauce and crack in the eggs; cover and cook 6–8 minutes until the whites set.
5Garnish with parsley and serve from the pan.

Tips

💡Serve with whole-grain bread to scoop up the sauce.

Nutrition · 1 serving (~315 g)

🔥 Calories247

🥩 Protein11g22% DV

🍞 Carbs16g6% DV

🥑 Fat16g21% DV

🌿 Fiber3.8g13% DV

Sugar 8.4 gSodium 587 mg

Vitamins

Vitamin C84mg94%

Vitamin K35mcg29%

Vitamin E4.4mg29%

Riboflavin0.37mg28%

Vitamin B120.66mcg28%

Vitamin A233mcg26%

Vitamin B60.43mg25%

Folate87mcg22%

Thiamin0.21mg18%

Niacin1.7mg11%

Vitamin D1.2mcg6%

Minerals

Selenium23mcg42%

Copper0.24mg27%

Iron3.5mg19%

Phosphorus214mg17%

Manganese0.38mg17%

Potassium692mg15%

Zinc1.4mg13%

Magnesium44mg10%

Calcium91mg7%

Estimated per serving — for guidance, not a measured label.

What drives the score

86/100

Grade A

Nutrient density32/35

Protein quality9/15

Fiber5/10

Healthy fats9/10

Bioactives15/15

Glycemic impact10/10

− 1 anti-nutrient penalty

Bioactives

lycopeneluteinoleocanthalflavanolsanthocyaninsquercetincapsanthin

⚠ Moderate sodium

What's in it — ingredient scores

This recipe scores 86 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.