Healthy Shakshuka with Spinach
Eggs gently poached in a smoky, spiced tomato and pepper sauce, finished with spinach and herbs. One pan, 30 minutes, and great for brunch or dinner.
Shakshuka is a North African and Middle Eastern dish of eggs poached in a richly spiced tomato and pepper sauce. It is cooked and served in one pan, and it works as well for a lazy brunch as for a quick weeknight dinner.
This lighter version uses plenty of vegetables and just enough olive oil to carry the spices. Cumin, smoked paprika and a pinch of chili give it warmth, and a few handfuls of spinach wilted into the sauce add color and extra nutrients.
At a glance: this healthy shakshuka with spinach serves 4, needs about 10 min of hands-on prep and 20 min of cooking, and provides roughly 210 calories and 12 g of protein per serving. It is naturally vegetarian and gluten-free.
Why you'll love this recipe
- One pan and about 30 minutes
- Vegetable-packed and naturally gluten-free
- Great for brunch, lunch or dinner
- Budget-friendly pantry ingredients
About this shakshuka
Shakshuka is believed to have originated in North Africa, particularly Tunisia, before becoming a beloved dish across Israel and the wider Middle East. The name is often translated as something like all mixed up, a fitting description of a pan of eggs nestled in a bubbling tomato and pepper sauce.
The beauty of shakshuka is its simplicity. It is made with pantry staples, cooked and served in a single pan, and works for breakfast, brunch, lunch or a quick dinner. The sauce is fragrant with cumin, paprika and garlic, and the eggs poach gently in the steam until the whites are set and the yolks are still runny.
This lighter version adds spinach for extra vegetables and keeps the olive oil to a measured amount. A sprinkle of feta and herbs at the end adds freshness and a salty contrast to the sweet tomatoes.
Ingredient notes and substitutions
- Crushed tomatoes. Good canned tomatoes are the base of the sauce. Crushed tomatoes give a smooth sauce, while diced tomatoes give a chunkier result. In summer you can use about 2 lb (900 g) of fresh ripe tomatoes, peeled and chopped.
- Red bell pepper. Peppers add sweetness and body. Roasted red peppers from a jar work well and save time.
- Spices. Cumin and smoked paprika are essential. If you like heat, add harissa, cayenne or chopped fresh chili. A pinch of caraway is traditional in some North African versions.
- Eggs. Use the freshest eggs you can find, as fresh whites hold together better when poached in the sauce.
- Spinach. Spinach wilts in seconds and adds color. Kale or Swiss chard also work but need a few extra minutes to soften.
- Feta and herbs. Feta, parsley and cilantro finish the dish. For a dairy-free shakshuka, skip the cheese and add a drizzle of tahini.
Equipment you'll need
- A large 10 to 12-inch (25 to 30 cm) skillet with a lid
- A wooden spoon
- A small cup for cracking the eggs
- A sharp knife and cutting board
How to make it, step by step
Cook the vegetables until soft
Cook the onion and pepper slowly over medium heat until they are soft and sweet. Rushing this step leaves the peppers crunchy and the sauce less flavorful.
Bloom the spices
Add the garlic and spices and stir for a minute until fragrant. Cooking spices briefly in oil releases their aroma and makes the sauce taste richer.
Reduce the sauce
Simmer the tomatoes until the sauce thickens enough to hold a well when you push a spoon through it. A watery sauce lets the eggs spread out instead of staying in neat pockets.
Poach the eggs gently
Make wells, slip in the eggs from a small cup, cover the pan and cook over medium-low heat. Check after five minutes; the whites should be opaque and the yolks still glossy.
Recipe
Healthy Shakshuka with Spinach
Middle Eastern · Breakfast · Vegetarian · Gluten-Free
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon chili flakes, or to taste
- 1 can (28 oz / 800 g) crushed tomatoes
- 1/2 teaspoon salt, plus more to taste
- 2 packed cups (60 g) baby spinach
- 6 large eggs
- 1/4 cup (35 g) crumbled feta, optional
- Fresh parsley or cilantro, chopped
Instructions
- Soften the vegetables. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 6 to 7 minutes, until soft.
- Bloom the spices. Add the garlic, cumin, smoked paprika and chili flakes and cook for 1 minute, stirring, until fragrant.
- Simmer the sauce. Pour in the crushed tomatoes, add the salt and simmer for 5 to 8 minutes until slightly thickened. Stir in the spinach until wilted, then taste and adjust the seasoning.
- Add the eggs. Use a spoon to make six small wells in the sauce and crack an egg into each one.
- Poach the eggs. Cover the pan and cook over medium-low heat for 5 to 8 minutes, until the whites are set and the yolks are still runny, or longer if you prefer firmer yolks.
- Finish and serve. Sprinkle with feta and fresh herbs and serve straight from the pan with whole-grain bread or pita.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Crack each egg into a small cup first, then slide it into the well. This keeps yolks intact.
- The sauce should be thick enough to hold a well. If it is too loose, simmer a few minutes longer before adding the eggs.
- Check the eggs early. They continue to cook from the heat of the pan after you turn it off.
Troubleshooting
- The egg whites are runny but the yolks are hard. Cover the pan so the steam cooks the tops of the whites, and spoon a little sauce over the whites as they cook.
- The sauce is too acidic. Add a pinch of sugar or a little grated carrot and simmer for a few more minutes.
- The eggs spread across the pan. The sauce was too thin. Simmer it longer before making the wells.
- The bottom burns. Lower the heat once the eggs are added and use a heavy pan that spreads heat evenly.
Variations
- Green shakshuka. Replace the tomatoes with sautéed leeks, kale and spinach.
- Extra protein. Stir a drained can of chickpeas into the sauce.
- Spicy. Add a spoonful of harissa paste with the spices.
What to serve with it
Serve shakshuka straight from the pan with warm whole-grain pita or crusty bread for dipping into the sauce and runny yolks. A dollop of Greek yogurt or labneh on top adds creaminess.
For a complete brunch, add a simple Israeli salad of finely diced cucumber, tomato and parsley, or a bowl of hummus and olives.
Make ahead and storage
The tomato sauce can be made up to three days in advance and refrigerated, or frozen for up to three months. When you are ready to eat, reheat the sauce in a skillet until bubbling and add fresh eggs. This makes shakshuka a 10-minute meal on busy mornings.
The sauce can be made up to 3 days ahead and refrigerated. Reheat it in the skillet until simmering, then add fresh eggs. Leftover shakshuka with cooked eggs keeps for 1 day, but the yolks will firm up when reheated.
Is it healthy?
Shakshuka combines protein from eggs with plenty of vegetables, making it a balanced, naturally gluten-free meal. Tomatoes and peppers provide vitamin C and other nutrients, and spinach adds fiber and iron.
The main sources of calories are the olive oil, eggs and cheese. Keeping the oil to one tablespoon and the feta to a sprinkle keeps the dish light, while serving it with whole-grain bread adds fiber and makes it more filling.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
What do you serve with shakshuka?
Crusty whole-grain bread, warm pita or toast for dipping are classic. A simple cucumber and tomato salad on the side makes it a full meal.
Can I make shakshuka without a lid?
Yes. Spoon a little hot sauce over the egg whites as they cook, or finish the pan in a 375°F (190°C) oven for a few minutes.
Is shakshuka healthy?
It is a balanced meal with protein from the eggs and plenty of vegetables. The overall calories stay moderate when you keep the oil and cheese measured.
Can I make shakshuka for one person?
Yes. Use a small skillet, a quarter of the sauce recipe and two eggs. Freeze the remaining sauce for later.
What is the difference between shakshuka and eggs in purgatory?
They are very similar. Eggs in purgatory is an Italian dish that usually uses a simpler tomato sauce with garlic, chili and herbs, while shakshuka includes peppers and warm spices like cumin.
Can I bake shakshuka in the oven?
Yes. Once the eggs are added, transfer an oven-safe skillet to a 375°F (190°C) oven for 8 to 10 minutes.
Is shakshuka spicy?
It can be as mild or spicy as you like. This recipe uses a small amount of chili flakes, so it is mildly warm.
Can I add meat to shakshuka?
Yes. Brown some ground lamb, merguez or chicken sausage before adding the vegetables for a heartier version.
Final thoughts
This healthy shakshuka with spinach takes about 30 min from start to finish and serves 4. It is vegetarian and gluten-free, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our breakfast recipes or the full recipe index.