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Shakshuka (Poached Eggs in Spicy Tomato Sauce)

Breakfast, lunch or dinner, this high-protein (17 g) poached eggs with spicy tomato sauce dish is perfect no matter what time of day!

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein


To complete your meal, add Raw Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.

Serving Size

400 Calorie Meal: Have 2 eggs with sauce
600 Calorie Meal: Have 3 eggs with sauce

What you'll need

2 TBSP olive oil
1 small onion, halved and thinly sliced
1 red bell pepper, seeded and thinly sliced
4 cloves garlic, thinly sliced
1 tsp. ground cumin
2 tsp. paprika
1 28-ounce can whole plum tomatoes, coarsely chopped, undrained
Salt and pepper to taste
2 ounces reduced fat feta cheese, crumbled
6 eggs
Chopped parsley for garnish

What to do

Heat oil over medium high heat; add pepper and onions and cook, stirring often, until soft and beginning to color. Add garlic, cumin, paprika and stir another minute or two, until garlic softens.

Put tomatoes and their liquid into a bowl; squeeze gently with your hands to crush. Add tomatoes and liquid to the skillet with a few tablespoons of water, reduce heat to medium, and simmer until slightly thickened. Season to taste with salt and pepper.

Using a large spoon, make six wells in the surface of the sauce. Crack eggs and pour into the wells. Cover skillet and cook until the whites are set – 8-10 minutes or so. Spoon a bit of the sauce over the whites and continue to cook, if necessary, until eggs are cooked to your liking. To serve, spoon eggs and sauce in a bowl and top with feta cheese and parsley.

Per serving (400 Calorie Meal) (2 eggs with sauce)

Calories: 270
Protein: 17 g
Carbohydrate: 17 g
Fat: 16 g

Per serving (600 Calorie Meal) (3 eggs with sauce)

Calories: 405
Protein: 26 g
Carbohydrate: 25 g
Fat: 24 g

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