Meals · High Protein
Chickpea Shakshuka (35g Protein)
This North African-inspired shakshuka delivers 35 grams of protein and 685 calories per serving. Eggs poach in a spiced tomato sauce with chickpeas, bell peppers, and cumin. Feta cheese adds tang and extra protein. Traditional technique meets plant-based protein stacking.
Nutrition per serving
- Protein
- 35 g
- Calories
- 685
- Carbs
- 71 g
- Fat
- 30 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
- 2 cups chickpeas — canned, drained and rinsed
- 6 large eggs
- 28 oz crushed tomatoes — 1 can
- 2 medium bell pepper — diced
- 1 large yellow onion — diced
- 4 cloves garlic — minced
- 1.5 tbsp olive oil
- 2 tsp cumin
- 2 tsp paprika — smoked or sweet
- 1/4 tsp cayenne pepper — optional, for heat
- 3 oz feta cheese — crumbled
- 1/4 cup fresh parsley — chopped, for garnish
Steps
- Prepare sauce base: Heat olive oil in a large skillet (12-inch) over medium heat. Add onion and bell peppers, cook 8 minutes until softened.
- Build spice layer: Add garlic, cumin, paprika, and optional cayenne. Cook 1 minute until fragrant, stirring constantly to prevent burning.
- Add tomatoes and chickpeas: Pour in crushed tomatoes and chickpeas. Season with salt and pepper. Bring to a simmer, then reduce heat to low. Cook uncovered for 10 minutes, stirring occasionally, until sauce thickens.
- Create wells for eggs: Using the back of a spoon, make 6 small wells in the sauce, spaced evenly. Crack one egg into each well.
- Poach eggs: Cover the skillet with a lid. Cook for 5-7 minutes. 5 minutes yields runny yolks, 7 minutes for just-set yolks.
- Finish and serve: Remove from heat. Sprinkle crumbled feta over the top, then garnish with fresh parsley. Serve directly from the skillet with crusty bread for dipping.
Why This Works
Covering the skillet traps steam, poaching eggs evenly without flipping. 5 minutes for runny yolks, 7 for set. The spice layer (cumin, paprika, cayenne) cooks for 1 minute before the tomatoes to bloom the flavors, a technique from Ottolenghi's traditional shakshuka. Protein stacking delivers 35g: eggs (18g), chickpeas (10g), feta (7g) per serving. The 10-minute sauce simmer thickens the tomatoes so eggs rest on top instead of sinking. (USDA #171287). delivering 13g protein per 100g.
The North African Foundation
Shakshuka means "a mixture" in Arabic and originated in Tunisia before spreading across the Middle East. Ottolenghi's version uses harissa-spiked sauce with peppers cooked for 8 minutes until soft, then tomatoes simmered for 10 minutes until thick. This adaptation honors that timing while adding chickpeas for plant-based protein. Traditional shakshuka is a breakfast or lunch dish. Eggs provide the protein, bread soaks up the sauce.
Make It Your Own
Swap chickpeas for white beans (same protein, creamier texture). Add 1-2 tsp harissa paste with the spices for North African heat. Use goat cheese instead of feta for tangy creaminess. For crunch, top with toasted pine nuts or pepitas (+3g protein per serving). Serve with whole wheat pita for +4g protein per piece. Skip cayenne if serving kids. Cumin and paprika still deliver warmth.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chickpea shakshuka?
Freeze the sauce only (without eggs) for up to 3 months. Thaw overnight, reheat in a skillet, then poach fresh eggs when serving. Eggs become rubbery when frozen and reheated. The chickpea-tomato base freezes and reheats well.
Is chickpea shakshuka gluten-free?
Yes, the shakshuka itself is naturally gluten-free. Eggs, chickpeas, tomatoes, feta, and all spices contain no wheat. Serve with gluten-free bread or skip the bread entirely for a low-carb option.
How do I store leftover shakshuka?
Refrigerate in an airtight container for up to 3 days. The sauce keeps well but eggs become tough when reheated. For meal prep, make extra sauce and poach fresh eggs when serving each portion.
How do I get runny yolks in shakshuka?
Cover the skillet and cook exactly 5 minutes for runny yolks, 7 minutes for set. Make wells in the sauce before cracking eggs. Use room-temperature eggs. Cold eggs take longer and cook unevenly. Don't stir after adding eggs.
