Shakshuka Recipe: The Ultimate Healthy Breakfast
Looking for a flavorful and nutritious way to start your day? Shakshuka is the perfect healthy breakfast dish! This vibrant North African and Middle Eastern classic features poached eggs simmered in a rich, spiced tomato and pepper sauce, infused with garlic, cumin, and paprika. Shakshuka is easy to make, packed with protein, and bursting with bold flavors. Whether served with crusty bread or on its own, it’s a wholesome, delicious meal that brings warmth and satisfaction to every bite. Perfect for breakfast, brunch, or any time of the day!
Shakshuka (Eggs in Tomato Sauce)
Shakshuka is a delicious, healthy, and satisfying dish of poached eggs in a spiced tomato and pepper sauce. It’s commonly eaten for breakfast or brunch but can also be enjoyed any time of the day.
Equipment
- 1 tbsp olive oil
- 1 onion diced
- 1 can (400g) diced tomatoes
- 1 tsp ground cumin
- 1 tsp paprika
- 1/4 tsp chili powder (optional)
- 1 red bell pepper, diced
- 2 arlic cloves, minced
- Salt and pepper to taste
- 4 large eggs
- Fresh cilantro for garnish
Notes
**Shakshuka (Eggs in Tomato Sauce)** offers several health benefits due to its nutrient-dense ingredients. Here are some key benefits:
1. **High in Protein**
Shakshuka is made with poached eggs, which are an excellent source of high-quality protein. Protein is essential for muscle repair, immune function, and keeping you full longer. 2. **Rich in Antioxidants**
The tomato-based sauce in Shakshuka is rich in antioxidants like lycopene, found in tomatoes, which helps reduce inflammation and may lower the risk of heart disease and certain cancers. 3. **Low in Carbs**
Shakshuka is naturally low in carbohydrates, making it a great option for those following low-carb or ketogenic diets. 4. **Packed with Vitamins and Minerals**
The eggs in Shakshuka provide essential nutrients like vitamin D, vitamin B12, and selenium, while tomatoes and bell peppers offer vitamins A, C, and potassium, supporting overall immune and heart health. 5. **Supports Heart Health**
The combination of eggs and tomatoes provides healthy fats and fiber that are good for the heart. Eggs contain omega-3 fatty acids and tomatoes contain potassium, both of which help regulate blood pressure and cholesterol levels. 6. **Aids in Digestion**
The vegetables in Shakshuka, especially tomatoes and peppers, contain fiber that aids digestion and promotes a healthy gut. 7. **Balanced Meal**
Shakshuka is a well-balanced dish, offering a good mix of protein, healthy fats, and essential nutrients without being heavy on calories. It’s perfect for those looking for a light, nutrient-dense meal. 8. **Promotes Weight Management**
Thanks to its high protein content and low calorie count, Shakshuka can keep you full and satisfied for longer, helping in weight management and reducing unnecessary snacking. 9. **Anti-Inflammatory Properties**
The spices used in Shakshuka, such as cumin and paprika, have anti-inflammatory properties, which can help reduce inflammation in the body and support overall health. 10. **Easy to Customize**
Shakshuka can be easily customized to suit dietary preferences by adding vegetables like spinach or kale for extra nutrients or serving it with whole grain bread for additional fiber. — In summary, **Shakshuka** is a nutrient-rich, low-carb, and protein-packed dish that offers numerous health benefits, making it an ideal choice for a healthy breakfast or any meal of the day.
1. **High in Protein**Shakshuka is made with poached eggs, which are an excellent source of high-quality protein. Protein is essential for muscle repair, immune function, and keeping you full longer. 2. **Rich in Antioxidants**
The tomato-based sauce in Shakshuka is rich in antioxidants like lycopene, found in tomatoes, which helps reduce inflammation and may lower the risk of heart disease and certain cancers. 3. **Low in Carbs**
Shakshuka is naturally low in carbohydrates, making it a great option for those following low-carb or ketogenic diets. 4. **Packed with Vitamins and Minerals**
The eggs in Shakshuka provide essential nutrients like vitamin D, vitamin B12, and selenium, while tomatoes and bell peppers offer vitamins A, C, and potassium, supporting overall immune and heart health. 5. **Supports Heart Health**
The combination of eggs and tomatoes provides healthy fats and fiber that are good for the heart. Eggs contain omega-3 fatty acids and tomatoes contain potassium, both of which help regulate blood pressure and cholesterol levels. 6. **Aids in Digestion**
The vegetables in Shakshuka, especially tomatoes and peppers, contain fiber that aids digestion and promotes a healthy gut. 7. **Balanced Meal**
Shakshuka is a well-balanced dish, offering a good mix of protein, healthy fats, and essential nutrients without being heavy on calories. It’s perfect for those looking for a light, nutrient-dense meal. 8. **Promotes Weight Management**
Thanks to its high protein content and low calorie count, Shakshuka can keep you full and satisfied for longer, helping in weight management and reducing unnecessary snacking. 9. **Anti-Inflammatory Properties**
The spices used in Shakshuka, such as cumin and paprika, have anti-inflammatory properties, which can help reduce inflammation in the body and support overall health. 10. **Easy to Customize**
Shakshuka can be easily customized to suit dietary preferences by adding vegetables like spinach or kale for extra nutrients or serving it with whole grain bread for additional fiber. — In summary, **Shakshuka** is a nutrient-rich, low-carb, and protein-packed dish that offers numerous health benefits, making it an ideal choice for a healthy breakfast or any meal of the day.