Cooking and Meal Prep Recipes Classic Shakshuka With Homemade Tomato Sauce By Patsy Catsos, MS, RDN, LD Patsy Catsos, MS, RDN, LD Facebook LinkedIn Twitter Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients. Learn about our editorial process Updated on October 03, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Patsy Catsos, MS, RDN, LD (22 ratings) Total Time: 55 min Prep Time: 15 min Cook Time: 40 min Servings: 2 (2 eggs, 1 cup sauce each) Nutrition Highlights (per serving) 298 calories 19g fat 16g carbs 17g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 (2 eggs, 1 cup sauce each) Amount per serving Calories 298 % Daily Value* Total Fat 19g 24% Saturated Fat 6g 30% Cholesterol 380mg 127% Sodium 572mg 25% Total Carbohydrate 16g 6% Dietary Fiber 6g 21% Total Sugars 10g Includes 0g Added Sugars 0% Protein 17g Vitamin D 2mcg 10% Calcium 209mg 16% Iron 4mg 22% Potassium 892mg 19% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Most recipes for shakshuka (alternately spelled shakshouka, chakchouka, or given the grim name of Eggs in Purgatory) use lots of onions in the tomato sauce. Luckily for those following a low-FODMAP diet, the dish can be just as delicious without them. Served most often as a breakfast dish in North Africa and parts of the Mediterranean and the Middle East, shakshuka can be enjoyed any time of day. Eggs contain bioavailable protein, essential fats, vitamins, minerals, choline, and other bioactive compounds. Though it does take some time to make, this shakshuka is a straightforward and simple recipe. Shakshuka Calories and Nutrition Calories: 298Fat: 19gCarbs: 16gProtein: 17g Ingredients 1 tbsp garlic-infused olive oil 3/4 cup fennel bulb, very finely chopped (3 ounces) 1/2 large red bell pepper, very finely chopped 1/2 cup scallion greens, thinly sliced, divided 1/4 tsp ground cumin 1/4 tsp smoked paprika 1/4 tsp salt 1/4 tsp black pepper, freshly ground 1/3 cup water 1 14.5-ounce can diced unsalted tomatoes, undrained 1 tbsp tomato paste 4 large eggs 2 tbsp crumbled feta cheese Preparation In an 8-inch skillet over medium heat, warm the garlic-infused oil. Add the fennel, red pepper, and most of the scallions, reserving some scallions for a garnish. Add cumin, paprika, salt, pepper, and water; saute briefly, then cover and adjust heat to simmer until the vegetables are tender about 20 minutes. If the liquid evaporates before the vegetables have cooked and softened to your liking, you may add water 1 tablespoon at a time to prolong this stage. Add the tomatoes and tomato paste and simmer for another 15 minutes, until the sauce resembles a chunky, jarred spaghetti sauce. Using the back of a large spoon, create divots in the surface of the tomato sauce, one for each egg. Crack the eggs one at a time into a small bowl, check for shell pieces, and tip egg gently into the divots to avoid breaking the yolks. Cover the pan and cook, checking frequently, to your preferred level of doneness, up to 10 minutes. Top with crumbled feta cheese and the remaining scallions and serve. Variations and Substitutions A 14-ounce box of imported crushed or finely chopped tomatoes may be substituted for the diced tomatoes. While American brands do not supply crushed tomatoes in 14.5-ounce cans, you could use half of a 28-ounce can and freeze the other half for future use. If you prefer a pureed consistency, you can cool the sauce somewhat and puree it in a blender before returning it to the skillet to poach the eggs. Cooking and Serving Tips Undercooked eggs can be a source of food-borne illness. We recommend cooking eggs until both yolks and whites are firm. Shakshuka is often served with toast. To keep it low-FODMAP, use sourdough bread. If you follow a gluten-free diet, toast a gluten-free bread without high-FODMAP ingredients. Smaller eaters may find this recipe makes enough for 4 servings. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019;11(3):684. doi:10.3390/nu11030684 By Patsy Catsos, MS, RDN, LD Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.