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Shakshuka Calories: A Comprehensive Guide to Nutritional Information and Health Benefits

Kathleen ron
A vibrant Mediterranean dish of poached eggs in a spiced tomato and pepper sauce, shakshuka is packed with flavor and essential nutrients. This low-calorie version maintains its authentic taste while reducing fats and unnecessary calories.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Brunch, Mediterranean Cuisine
Cuisine American, Middle Eastern
Servings 4 people

Equipment

  • Nonstick pan Helps reduce the need for excess oil
  • Wooden Spoon For stirring the sauce evenly
  • Lid or cover Essential for properly poaching the eggs
  • Cutting Board & Knife For chopping vegetables
  • Measuring spoons & cups Ensures accurate ingredient proportions

Ingredients
  

For the Shakshuka Base

  • 1 tbsp olive oil or use spray oil for lower calories
  • 1 small onion finely chopped
  • 1 red bell pepper diced
  • 2 cloves garlic minced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ tsp chili flakes optional for heat
  • 4 large tomatoes chopped (or 1 can crushed tomatoes, no added sugar)
  • Salt & black pepper to taste

For the Eggs

  • 4 eggs or 8 egg whites for a lower-calorie option

Optional Add-Ins

  • ½ cup spinach chopped
  • ¼ cup mushrooms sliced
  • ¼ cup crumbled feta for extra flavor, adds calories

For Garnish & Serving

  • Fresh parsley or cilantro chopped
  • 1 small whole-grain pita optional, keeps it under 300 calories per serving

Instructions
 

Step 1: Prepare the Base

  • Heat olive oil in a nonstick pan over medium heat.
  • Sauté onions & bell peppers for 5 minutes until softened.
  • Add garlic & spices, stirring for 30 seconds until fragrant.
  • Pour in the tomatoes and simmer for 10 minutes, allowing the sauce to thicken.

Step 2: Cook the Eggs

  • Make small wells in the sauce and crack eggs directly into the pan.
  • Cover the pan and cook for 5-7 minutes, or until the eggs reach desired doneness.

Step 3: Add Garnishes & Serve

  • Sprinkle fresh parsley or cilantro over the top.
  • Serve hot with a side of greens or whole-grain pita for a balanced meal.

Nutrition (Per Serving)

  • Calories: ~180 kcal
  • Protein: 12g
  • Carbohydrates: 14g
  • Fats: 8g
  • Fiber: 4g
  • Sodium: 280mg
  • (Exact nutrition values may vary based on ingredient adjustments.)

Recipe Notes

    For a Lower-Calorie Version:

    • Use egg whites instead of whole eggs.
    • Minimize olive oil by using a nonstick pan & cooking spray.
    • Increase vegetables for more volume and fiber.

    For a High-Protein Meal:

    • Add lean ground turkey or chickpeas for extra protein.

    Serving Suggestions:

    • Pair with a fresh salad instead of bread.
    • Drizzle Greek yogurt for added creaminess without too many calories.

    FAQs

    • How many calories are in a traditional shakshuka?
    • A standard serving of shakshuka contains about 150-200 calories, depending on the number of eggs and oil used.
    • What’s the best way to make shakshuka healthier?
    • Reduce oil, use fresh tomatoes, and load up on vegetables like spinach or zucchini.
    • Can I eat shakshuka on a low-carb diet?
    • Yes! Shakshuka is naturally low-carb, making it keto-friendly if served without bread.
    • Is shakshuka a complete meal?
    • Yes! It provides a balanced mix of protein, fiber, and healthy fats for sustained energy.
    Keyword Low-calorie breakfast, Shakshuka recipe