Shakshuka is one of those dishes that feels both familiar and exciting at once. This classic North African and Middle Eastern recipe combines poached eggs with a rich tomato and pepper sauce that’s bold, bright, and deeply comforting. My take adds warm spices and nutrient-rich ingredients to create a dish that’s healthy, high in fiber and protein — a nourishing, one-pan meal packed with vegetables.
Shakshuka- A Dish That Feels Like Home — No Matter Where You’re From
Growing up in a West African household, bold, deeply seasoned dishes were the norm — food that warmed you, hugged you, and brought people together around the table. So when I first made Shakshuka at home, with its rich tomato base, warm spices, peppers, and gentle heat, something about it instantly felt familiar. The flavors reminded me of the stews I grew up eating, yet it brought its own identity — a beautiful blend of North African and Middle Eastern influence.
I remember tasting that first spoonful and thinking,
“How is something this simple this good?”
Shakshuka has that effect. It’s the kind of dish that makes you feel like a better cook than you are — in the best way. This recipe uses one-pan, and combines pantry ingredients, to create bold layers of flavor that taste like they took hours, not minutes. And the more I made it, the more it became a bridge between where I come from and the new food traditions I’m building with my own family.
My Healthy High-Protein Shakshuka is one that I find myself making over and over — for breakfast, lunch, or dinner.
High Protein and High Fiber
Adding chickpeas not only boosts the protein and fiber in this Healthy High-Protein Shakshuka, but also gives it a subtle, satisfying bite that sets it apart from traditional versions. This dish works beautifully as a vegetarian meal, is naturally gluten-free, and can be served with or without eggs depending on your preference. The bell peppers add a gentle sweetness that balances the acidity from the tomatoes, and combined with the warmth of the spices, every bite hits just right. Chickpeas make this Shakshuka hearty, nutrient-rich, and incredibly filling — the perfect balance of comfort and nourishment.
Give It Your Own Twist
The beauty of Shakshuka is how adaptable it is. Once you learn the method, you can transform this Healthy High-Protein Shakshuka into endless variations — spicy, green, meaty, cheesy, hearty, or light. It’s a dish that welcomes creativity and fits whatever mood you’re in.
Why This Is My Favorite Easy Brunch or Anytime Breakfast Dish
- One-pan convenience — everything cooks in the same skillet for easy cleanup.
- Bold Moroccan/Levantine flavors — everyday ingredients, extraordinary taste.
- Perfectly runny or jammy eggs — add natural, high-quality protein.
- Naturally gluten-free — and dairy-free unless you add feta.
- Budget-friendly — cheap, wholesome, and incredibly filling thanks to the added chickpeas.
- Customizable — load it with greens, chickpeas, potatoes, sausage, or cheese.
- Fast — ready in about 30 minutes.
This version takes everything I love about traditional Shakshuka and turns it into a protein-packed, fiber-rich meal that keeps you full, energized, and satisfied.
🛠️ Recommended Tool: A wide enamel-coated cast iron skillet works beautifully for Shakshuka because it holds heat evenly and prevents scorching.
Ingredients You Need
(Scroll to the bottom for the printable recipe card.)
Base
- Olive oil
- Onion
- Bell peppers
- Garlic
Spices
- Sweet or smoked paprika
- Ground cumin
- Chili powder
- Ground coriander
- Red pepper flakes (optional)
- Salt + black pepper
Sauce
- Crushed tomatoes
- Tomato paste
- Chickpeas for added protein
- A pinch of sugar (optional but recommended)
Eggs & Finishing
- 5–6 eggs
- Fresh parsley or cilantro
- Feta or goat cheese (optional but highly recommended)
- Crusty bread for dipping (or pita)
Step-by-Step Shakshuka
1. Sauté the aromatics
Heat olive oil in a large skillet and cook onion + red bell pepper until soft, sweet, and golden. This takes about 8–10 minutes and builds the foundation of flavor.
🍳 Tip: A heavy skillet like a Cast Iron Pan prevents hot spots and avoids burning the sauce.
2. Add garlic + spices
Add minced garlic and stir for 30 seconds. Then add the spices. Toasting your spices makes the flavor deeper and richer.
3. Build the sauce
Add crushed tomatoes, tomato paste, salt, pepper, and a pinch of sugar. Let the sauce simmer 10–12 minutes until thickened.
It should be saucy but not watery — think the consistency of pasta sauce.
4. Make wells & add eggs
Use a spoon to create 5–6 small wells in the sauce. Crack an egg into each one.
Cover and cook until the whites are set and the yolks are runny (5–7 minutes) or fully set (8–10 minutes).
5. Finish with herbs & feta
Sprinkle chopped parsley or cilantro and crumbled feta on top.
🥣 Tip: A silicone spatula is perfect for gently scooping servings from the pan.
What Makes This Shakshuka Special
There are thousands of Shakshuka recipes out there — but this one nails the balance between acidity, sweetness, richness, and spice. Here’s why:
⭐ Slow-cooked aromatics
You can’t rush good flavor. Cooking the onions + peppers long enough makes the whole dish naturally sweeter and more complex.
⭐ The right spice blend
Many recipes use paprika and cumin alone — but adding chili powder + coriander creates a more layered flavor.
⭐ Thickened sauce
A thick sauce holds the eggs up and prevents watery, soupy Shakshuka.
⭐ Covered poaching
Covering the pan ensures the tops of the eggs cook gently without overcooking the yolks.
⭐ Finishing elements
Fresh herbs, acidic feta, and crusty bread? Yes, please.
Make-Ahead, Storage, and Serving Tips
One of the reasons this Healthy High-Protein Shakshuka has become a staple in our kitchen is how beautifully it works for meal prep. You can make the tomato base ahead of time, pack it for lunches, or quickly finish it with eggs whenever hunger strikes.
Make-Ahead Instructions
- Cook the full sauce (everything except the eggs).
- Let it cool completely.
- Store in an airtight container in the fridge for 4–5 days.
- When ready to serve, warm the sauce in your skillet, crack in the eggs, cover, and cook to your preferred doneness.
🫙 I recommend storing the sauce in sturdy glass meal prep containers — they stack well, reheat beautifully, and keep the flavors fresh.
Freezer Instructions
You can absolutely freeze the sauce for later — just freeze the sauce only, not the eggs. It holds up well for up to 2 months. Thaw in the fridge overnight, then reheat and add eggs when ready.
Easy Sides That Pair Beautifully
If you want to round out the meal, here are some ideas from The Colorful Pantry:
- Try our Garlic Herb Dinner Rolls — soft, fluffy, and perfect for dipping into the warm, spiced sauce.
- Make our Quick pickled onions and peppers if you wan to add a bright, tangy, sweet, or spicy flavor to this dish.
Conclusion: A Meal That’s Wholesome, Flavorful, and Easy
Whether you’re cooking for brunch, meal prepping lunches for the week, or making a cozy weeknight dinner, this Healthy High-Protein Shakshuka is a nourishing, fiber-rich recipe that comes together with simple ingredients and bold flavor. It’s comforting, budget-friendly, naturally gluten-free, and endlessly customizable — everything I love about home cooking in one pan.
From the warmth of the spices to the richness of the eggs and chickpeas, this dish is a reminder that healthy meals can be vibrant, satisfying, and deeply comforting. It’s one you’ll return to again and again.
High Protein Fiber Shakshuka
Equipment
- Large skillet or sauté pan
- Wooden spoon
- Chef’s knife
- Cutting board
- Measuring spoons
- Measuring cup
Ingredients
- 2 tablespoons olive oil
- 1 large onion sliced
- 1 bell pepper sliced
- 4 cloves garlic minced
- ½ teaspoon ground cumin
- 1½ teaspoon ground coriander
- 2 teaspoon smoked paprika or sweet
- 1 teaspoon chili powder optional, for heat
- 1 can 14 oz crushed tomatoes or 4-5 medium tomatoes
- 1 teaspoon sugar optional, balances acidity
- ½ teaspoon salt to taste
- ¼ teaspoon black pepper
- 4 large eggs
Toppings
- Fresh parsley chopped
- Crumbled feta cheese optional
- Pita bread or crusty bread for serving
Instructions
- Heat the Oil: Warm olive oil in a large skillet over medium heat.
- Sauté Vegetables: Add onion and bell pepper. Cook 5–7 minutes until softened.
- Bloom the Spices: Add garlic, cumin, smoked paprika, coriander, and chili powder. Stir 1 minute until fragrant.
- Add Tomatoes: Pour in crushed tomatoes or diced tomatoes. Add sugar, salt, and pepper. Stir.
- Simmer: Reduce heat and let simmer 10–15 minutes until thickened. Adjust seasoning.
- Add Eggs: Make four wells in the sauce. Crack an egg into each well.
- Cook: Cover and cook 5–7 minutes, until whites set and yolks remain runny.
- Serve: Garnish with parsley and feta. Serve hot with pita or crusty bread.
Notes
- Adding Spice: For a spicier version, feel free to add extra chili flakes or fresh chopped chili peppers.
- Make it Vegetarian: While the basic recipe is vegetarian, you can add extra vegetables such as spinach, eggplant, zucchini, or mushrooms to make the dish even heartier.
- Serving Suggestions: Shakshuka is traditionally served with warm pita bread or crusty bread for dipping. You can also serve it with a side of rice or couscous for a more filling meal.
- Substituting Feta: If you’re not a fan of feta cheese, you can substitute it with goat cheese or a dollop of yogurt for a creamier texture.
- Make Ahead: The tomato sauce can be made ahead of time and stored in the fridge for up to 2-3 days. When you're ready to serve, reheat the sauce, create the wells for the eggs, and cook.
- Vegan Version: For a vegan version, replace the eggs with tofu scramble or chickpea flour "eggs" to keep the recipe plant-based.
- Leftovers: Shakshuka can be stored in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving.
Rufus Dewanou says
The Colorful Pantry