Shakshuka is a beloved North African and Middle Eastern dish of eggs poached in a richly spiced tomato and pepper sauce, traditionally served straight from the pan with crusty bread. This low-sodium version keeps all the deep, savory flavor by relying on aromatic vegetables, smoked paprika, and cumin instead of salt, making it a genuinely useful recipe for anyone watching their sodium intake without sacrificing taste.
Ingredients
- 2 tablespoons (30 ml) olive oil
- 1 medium yellow onion, diced (about 1 cup / 150 g)
- 1 red bell pepper, seeded and diced (about 1 cup / 150 g)
- 3 cloves garlic, minced
- 1 teaspoon (2 g) smoked paprika
- 1 teaspoon (2 g) ground cumin
- 1/2 teaspoon (1 g) ground coriander
- 1/4 teaspoon (0.5 g) cayenne pepper (optional, for heat)
- 1 can (28 oz / 800 g) no-salt-added crushed tomatoes
- 1 tablespoon (15 ml) tomato paste, no-salt-added
- 1 teaspoon (5 g) granulated sugar (to balance acidity)
- 6 large eggs
- 1/4 cup (15 g) fresh parsley or cilantro, chopped, for garnish
- Freshly ground black pepper, to taste
- 1/4 cup (60 g) crumbled feta cheese (optional, for serving; note feta is high in sodium, so use sparingly or omit)
Instructions
- Heat the olive oil in a large, deep skillet (12-inch / 30 cm) or sauté pan over medium heat. Add the diced onion and bell pepper, and cook, stirring occasionally, until softened and lightly golden, about 6-8 minutes.
- Add the minced garlic, smoked paprika, cumin, coriander, and cayenne (if using). Stir constantly for 30 seconds until fragrant, being careful not to burn the spices.
- Add the no-salt-added crushed tomatoes, tomato paste, and sugar. Stir well to combine. Bring the sauce to a gentle simmer, then reduce the heat to low and let it cook, uncovered, for 10-15 minutes, stirring occasionally, until the sauce has thickened slightly and the flavors have melded. Season with black pepper to taste. (Do not add salt; the spices and vegetables provide enough flavor.)
- Using the back of a spoon, make six small wells in the sauce. Crack one egg into a small bowl, then carefully pour it into a well. Repeat with the remaining eggs. Try to keep the yolks intact.
- Cover the skillet and cook over medium-low heat for 5-8 minutes, or until the egg whites are set but the yolks are still slightly runny. If you prefer firmer yolks, cook for 2-3 minutes longer. For food safety, egg dishes should be cooked to a safe minimum internal temperature of 160°F (71°C) as measured with a food thermometer, especially if serving to vulnerable individuals.
- Remove from heat and sprinkle with fresh parsley or cilantro and black pepper. If using feta, crumble it over the top now. Serve immediately directly from the skillet.
Tips
- Use no-salt-added canned tomatoes: Regular canned tomatoes are often high in sodium. Check the label and choose “no salt added� or “low sodium� varieties. If you can only find regular, rinse them briefly in a colander to remove some of the added salt.
- Don’t skip the sugar: The small amount of sugar balances the acidity of the tomatoes, which is especially important when you’re not adding salt to brighten flavors. You can substitute honey or a pinch of stevia if preferred.
- Make it ahead: The sauce (without eggs) can be made up to 3 days in advance and refrigerated. When ready to serve, reheat the sauce in the skillet, then proceed with poaching the eggs.
- Common mistake – overcooking the eggs: The eggs continue to cook from residual heat after you remove the pan from the stove. Pull them off the heat when the whites are just set but the yolks are still jiggly, and they’ll finish cooking perfectly.
Serving Suggestions
Serve the shakshuka hot, straight from the skillet, with warm crusty bread, pita, or naan for dipping into the sauce and yolks. It also pairs well with a simple green salad dressed with lemon and olive oil, or with a side of roasted potatoes. For a heartier meal, serve over cooked couscous or quinoa. A dollop of plain Greek yogurt (unsalted) on top adds creaminess and tang.
Variations
- Vegetable-Packed: Add 1 cup (150 g) of diced zucchini or eggplant along with the bell pepper. Sauté until tender before adding the tomatoes.
- Spicy Shakshuka: Add 1 finely chopped fresh jalapeño or serrano pepper with the onion, or increase the cayenne to 1/2 teaspoon. For extra heat, drizzle with hot sauce before serving.
- Herby Shakshuka: Stir in 1 cup (30 g) of fresh spinach or Swiss chard into the sauce during the last 2 minutes of simmering until wilted. This adds color and nutrients without adding sodium.
- Cheesy Shakshuka: If you’re not strictly limiting sodium, top the finished dish with crumbled feta or grated Parmesan. For a lower-sodium cheese option, use a small amount of goat cheese or a low-sodium mozzarella.
- Egg-White Shakshuka: For a lower-cholesterol version, use 4 whole eggs plus 4 egg whites. The whites will set faster, so check doneness earlier.
Storage and Reheating
Store leftover shakshuka in an airtight container in the refrigerator for up to 3-4 days. The eggs will continue to firm up, so it’s best to reheat gently. To reheat, place the desired portion in a small skillet over low heat, cover, and warm for 5-7 minutes, or until heated through to 165°F (74°C) for leftovers. Alternatively, microwave in 30-second bursts on medium power, stirring the sauce gently to avoid overcooking the eggs. The sauce alone can be frozen for up to 3 months in a freezer-safe container; thaw overnight in the refrigerator before reheating and adding fresh eggs.
Frequently Asked Questions
Can I use fresh tomatoes instead of canned? Yes, you can substitute about 6-8 fresh ripe tomatoes, peeled and chopped (about 4 cups / 700 g). Simmer them longer, about 20-25 minutes, to allow the excess liquid to evaporate and the sauce to thicken. You may need to add a little water if it becomes too dry.
How do I prevent the eggs from breaking when I add them? Crack each egg into a small ramekin or bowl first, then gently slide it into the well you’ve made in the sauce. This gives you control and prevents shell fragments from falling in. If you want perfectly round eggs, you can use a spoon to gently nudge the whites into place after adding.
Can I make this without a skillet? Yes, you can use a wide, deep saucepan or a Dutch oven. The key is to have enough surface area for the eggs to cook evenly without overcrowding. A 12-inch (30 cm) pan is ideal for 6 eggs.
Is shakshuka traditionally served with bread? Yes, in its home regions of North Africa and the Middle East, it’s almost always served with bread to mop up the sauce. Pita, challah, or a rustic sourdough all work beautifully. For a lower-carb option, serve with roasted vegetables or cauliflower rice.
Can I add meat? Absolutely. A common variation includes crumbled merguez sausage or ground lamb. If you add meat, cook it thoroughly in the skillet before adding the tomatoes. Ground meat should reach a safe minimum internal temperature of 160°F (71°C) as measured with a food thermometer.
Why is my sauce too watery? If your sauce is thin, it’s likely because the tomatoes were very juicy or you didn’t simmer it long enough. Let it cook uncovered for an additional 5-10 minutes to reduce. Alternatively, you can add 1 tablespoon of tomato paste to help thicken it.
Related
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- NYT Shakshuka Recipe: Easy One-Pan Eggs
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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