breakfast · High Protein
25g Protein Turkish Menemen Scrambled Eggs (383 Calories) (25g Protein)
This Turkish menemen delivers 25g protein and 383 calories per serving. Six eggs are softly scrambled directly into a spiced tomato and pepper sauce, creating a one-pan breakfast that differs from shakshuka by its scrambled rather than poached technique.
Nutrition per serving
- Protein
- 25 g
- Calories
- 383
- Carbs
- 15 g
- Fat
- 25 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 6 large eggs — lightly beaten
- 2 medium tomatoes — diced
- 1 medium bell pepper — green, diced
- 0.5 medium onion — diced
- 1 tbsp olive oil
- 0.5 tsp cumin — ground
- 1 tsp paprika — Turkish red pepper flakes (pul biber) if available
- 0.5 tsp salt
- 0.25 tsp pepper
Steps
- Heat olive oil in a 10-inch skillet over medium heat. Add diced onion and green pepper, cook 4-5 minutes until softened.
- Add diced tomatoes, cumin, paprika, salt, and pepper. Cook 6-8 minutes until tomatoes break down and form a thick sauce.
- Reduce heat to medium-low. Pour beaten eggs directly over the vegetable mixture.
- Using a spatula, gently stir the eggs through the sauce, folding and lifting as they begin to set. Continue stirring for 2-3 minutes.
- Remove from heat while eggs are still slightly wet. They will continue cooking from residual heat.
- Serve immediately from the skillet with crusty bread for scooping.
Why This Works
Six eggs provide 38g of total protein (19g per serving), supplemented by the vegetables in the sauce. The key difference from shakshuka is technique: where shakshuka poaches whole eggs in the sauce, menemen scrambles them through, creating a cohesive dish where egg and sauce become one. At 6.6g protein per 100 calories, menemen delivers competitive protein density while the vegetables add fiber and volume.
Menemen vs Shakshuka
Though both feature eggs cooked in spiced tomato sauce, menemen and shakshuka are distinct dishes. Menemen originates from Turkish cuisine and the eggs are always scrambled into the sauce, creating a softer, more integrated texture. Shakshuka, from North African/Levantine cuisine, poaches whole eggs so yolks remain intact. Menemen also typically uses green peppers rather than the red peppers common in shakshuka.
The Turkish Technique
Traditional menemen requires constant gentle stirring once eggs are added. Turkish cooks describe the ideal texture as 'kaynamis'. just barely set, still creamy. Remove the pan from heat while eggs look slightly underdone; carryover cooking finishes them. Overcooking produces rubbery curds that separate from the sauce rather than melding with it.
Make It Your Own
Add 1 teaspoon Turkish pul biber (Aleppo pepper) for authentic mild heat. Include 2 oz crumbled white cheese (beyaz peynir, or substitute feta) for an additional 6g protein. Stir in fresh parsley just before serving. Some Turkish variations include sucuk (spiced sausage), which adds protein and smoky depth. The dish is traditionally served for breakfast with fresh bread for scooping.
Sources Research-Backed
Frequently Asked Questions
What's the difference between menemen and shakshuka?
Menemen scrambles the eggs into the sauce, creating a unified dish. Shakshuka poaches whole eggs on top of the sauce, keeping yolks intact. Menemen is Turkish; shakshuka is North African/Levantine.
What pepper should I use for authentic menemen?
Turkish pul biber (also called Aleppo pepper) provides authentic mild heat. Smoked paprika is a reasonable substitute. Avoid cayenne, which is too sharp for the intended flavor profile.
Can I make this ahead?
Menemen is best served immediately. The scrambled eggs don't reheat well. They become rubbery. However, you can make the tomato-pepper sauce ahead and add eggs just before serving.
