Meals · High Protein
33g Protein Middle Eastern Shakshuka with Feta (544 Calories) (33g Protein)
This North African-inspired shakshuka delivers 33g protein and 544 calories per serving. Six eggs poach gently in a spiced tomato and bell pepper sauce, topped with crumbled feta for a protein-dense one-pan meal.
Nutrition per serving
- Protein
- 33 g
- Calories
- 544
- Carbs
- 27 g
- Fat
- 34 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 — room temperature for even cooking
- 3 oz feta cheese — crumbled
- 14 oz canned diced tomatoes
- 1 medium bell pepper — diced
- 0.5 medium onion — diced
- 3 cloves garlic — minced
- 1 tbsp olive oil
- 1 tsp cumin — ground
- 1 tsp paprika — smoked
- 0.5 tsp salt
Steps
- Heat olive oil in a 10-inch skillet over medium heat. Add diced onion and bell pepper, cook 5-6 minutes until softened.
- Add minced garlic, cumin, and smoked paprika. Stir for 30 seconds until fragrant.
- Pour in diced tomatoes with their juices. Add salt and bring to a gentle simmer. Cook 8-10 minutes until sauce thickens slightly.
- Using the back of a spoon, make 6 wells in the tomato sauce. Crack one egg into each well.
- Cover the skillet and reduce heat to low. Cook 10-12 minutes until egg whites are set but yolks remain runny.
- Remove from heat and crumble feta cheese over the top. Serve directly from the skillet with crusty bread.
Why This Works
Six whole eggs provide the protein foundation (approximately 38g total), while 3 oz feta adds another 12g. The slow-simmered tomato base concentrates flavors while creating gentle heat that poaches eggs to an ideal runny-yolk finish. At 33g protein per serving, this dish matches the protein of a 5-oz chicken breast while offering the convenience of a one-pan meal.
The North African Origins
Shakshuka traces to Tunisia and the Maghreb region, where the name means 'mixture' in the local Amazigh dialect. Jewish immigrants from North Africa brought the dish to Israel in the 1950s-60s, where it became a breakfast staple. Our version follows Yotam Ottolenghi's technique of slow-cooking the tomato base before adding eggs, which he describes as creating 'the ideal bed for your eggs.' The feta addition is an Israeli-Mediterranean adaptation that boosts protein while adding salty contrast to the spiced tomatoes.
Getting the Eggs Right
The key to shakshuka is gentle heat. After making wells in the sauce, reduce heat to low and cover. This creates steam that cooks the whites while keeping yolks runny. As Ottolenghi notes, 'It's a fine line between eggs that are still runny and eggs that are slightly overcooked.' Check at 10 minutes; the whites should be opaque while yolks still jiggle when you shake the pan.
Make It Your Own
Add 1 tsp harissa paste for a spicier Tunisian-style version. Swap feta for labneh dolloped on top after cooking. Include a drained can of chickpeas for an additional 7g protein per serving. The tomato base can be made ahead and refrigerated; reheat before adding eggs.
Sources Research-Backed
Frequently Asked Questions
Can I make shakshuka ahead of time?
The tomato sauce base can be prepared up to 3 days ahead and refrigerated. Reheat the sauce in the skillet, then make wells and add fresh eggs just before serving.
How do I know when the eggs are done?
The whites should be completely opaque and set, while the yolks should still jiggle slightly when you shake the pan. This typically takes 10-12 minutes on low heat with the lid on.
What bread goes best with shakshuka?
Crusty bread, pita, or challah all work well for scooping up the sauce and runny yolks. For a lower-carb option, serve with cucumber slices.
