Shakshuka is a North African and Middle Eastern dish of eggs poached in a spiced tomato-pepper sauce, typically served straight from the pan. It works because the sauce is deeply savory and slightly sweet, while the runny yolks enrich every spoonful. This article breaks down the nutrition facts for a standard serving and explains how ingredient choices change the calorie and macro counts.
Ingredients
- 3 tbsp (45 ml) olive oil
- 1 large yellow onion, diced (about 1 cup / 150 g)
- 1 red bell pepper, diced (about 1 cup / 150 g)
- 3 cloves garlic, minced
- 1 tsp (2 g) ground cumin
- 1 tsp (2 g) smoked paprika
- 1/2 tsp (1 g) cayenne pepper (optional)
- 1 can (28 oz / 800 g) crushed tomatoes
- 1 tsp (5 g) sugar (optional, to balance acidity)
- Salt and black pepper to taste
- 6 large eggs
- Fresh parsley or cilantro, chopped, for garnish
Instructions
- Heat the olive oil in a large, deep skillet (12-inch / 30 cm) over medium heat. Add the onion and bell pepper; cook, stirring occasionally, until softened, about 8 minutes.
- Add the garlic, cumin, smoked paprika, and cayenne (if using). Cook for 1 minute until fragrant.
- Pour in the crushed tomatoes and sugar (if using). Season with salt and pepper. Bring to a simmer, then reduce heat to low and let the sauce thicken slightly, about 10 minutes. Taste and adjust seasoning.
- Make 6 small wells in the sauce with the back of a spoon. Crack one egg into each well. Cover the skillet and cook gently over medium-low heat until the egg whites are set but the yolks are still runny, about 8–10 minutes. If you prefer firmer yolks, cook 2–3 minutes longer. For food safety, the eggs should reach a safe minimum internal temperature of 160°F (71°C) if you are serving to vulnerable individuals; otherwise, cook until whites are fully set.
- Remove from heat, sprinkle with fresh herbs, and serve immediately from the skillet.
Tips
- Use a wide pan: A 12-inch skillet gives the eggs room to cook evenly without crowding. A smaller pan will make the sauce too deep and the eggs may overcook before the whites set.
- Control the heat: Keep the sauce at a gentle simmer, not a rolling boil, when adding eggs. High heat will cause the whites to become rubbery while the yolks overcook.
- Adjust thickness: If the sauce is too thin, simmer it uncovered for a few extra minutes before adding the eggs. If it is too thick, stir in a splash of water or vegetable broth.
- Make it ahead: The sauce can be made up to 2 days in advance and refrigerated. Reheat it gently, then poach the eggs fresh.
Serving Suggestions
Shakshuka is traditionally served with crusty bread, challah, or pita for dipping into the yolks and sauce. It also pairs well with a simple green salad, couscous, or roasted potatoes. For a heartier meal, serve it over rice or with a side of labneh or feta cheese.
Variations
- Add cheese: Crumble feta or goat cheese over the top before covering the pan, or sprinkle with mozzarella for a melted finish.
- Add greens: Stir in a few handfuls of fresh spinach or Swiss chard with the tomatoes and let them wilt.
- Use different spices: Swap the smoked paprika for harissa paste or add a pinch of cinnamon for a different flavor profile.
- Add meat: Brown 1/2 lb (225 g) of ground lamb or beef with the onions, then proceed with the recipe. Cook the meat to a safe minimum internal temperature of 160°F (71°C) before adding the tomatoes.
Storage and Reheating
Store leftover shakshuka in an airtight container in the refrigerator within 2 hours of cooking. It will keep for up to 3 days. To reheat, gently warm it in a skillet over low heat, adding a splash of water if the sauce has thickened. You can also reheat individual portions in the microwave in 30-second bursts, but be careful not to overcook the eggs. The eggs will continue to cook when reheated, so expect them to be fully firm.
Frequently Asked Questions
How many calories are in a serving of shakshuka?
A typical serving (one egg plus about 1 cup of sauce, using 6 eggs and 3 tbsp oil) contains roughly 250–300 calories. The exact number depends on the amount of oil, the size of the eggs, and any add-ins like cheese or meat.
What is the protein content?
Each large egg provides about 6 g of protein, so a serving with one egg gives you around 6–8 g of protein from the egg, plus a little from the vegetables. Adding feta or meat will increase the protein significantly.
Is shakshuka keto-friendly?
Yes, the base recipe is low in carbohydrates (about 10–12 g net carbs per serving) because it relies on tomatoes and peppers rather than grains. The sugar is optional and can be omitted to keep carbs lower.
Can I use egg whites instead of whole eggs?
Yes, but the nutrition will change: egg whites have fewer calories and no fat or cholesterol. However, the yolks are what make the sauce creamy and rich, so the dish will be less satisfying. If using only whites, cook them until fully set (no runny texture).
How can I reduce the fat content?
Use less olive oil (1–2 tablespoons instead of 3) and skip the cheese. You can also use a nonstick pan and a light spritz of cooking spray. This will lower the fat by about 30–40 calories per serving.
Can I make shakshuka without eggs?
Yes, the tomato-pepper sauce is delicious on its own as a side dish or served over pasta, polenta, or grains. You can also add chickpeas or tofu for extra protein and heartiness.
Related
- Matoke Recipe Kenya: Easy Stewed Green Bananas
- Malva Pudding UK: Sticky South African Dessert Recipe
- Vegan Malva Pudding: A South African Classic
More recipes to cook
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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