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Easy Mediterranean Shakshuka with Feta

If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.
This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.
It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.
And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.
Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.
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Servings: 2
Course: Breakfast, Main Course
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt or to taste
  • ¼ teaspoon freshly ground black pepper
  • 2 cups canned diced tomatoes
  • 3 large eggs
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley

Method
 

  1. Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
  2. Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
  3. Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
  4. Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
  5. Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
  6. Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
  7. Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 2 servings and excluding bread:
  • Calories: ~330
  • Protein: ~17 g
  • Carbohydrates: ~18 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~22 g
  • Saturated Fat: ~7 g
  • Total Sugars: ~10 g
  • Sodium: ~900 mg