Mediterranean Baked Eggs (Shakshuka)

Name: Mediterranean Baked Eggs (Shakshuka)
Prep time: 10 min
Cook time: 25 min
Yield: 4 servings
Ingredients: 8 large whole eggs; 1 tbsp olive oil; 1 medium yellow onion; 2 medium red bell pepper; 4 cloves garlic; 28 oz canned tomatoes; 1.5 tsp cumin; 1.5 tsp smoked paprika; 0.25 tsp cayenne pepper; 0.25 tsp black pepper; 0.5 tsp salt; 60g feta cheese; 0.25 cup fresh parsley; 2 pitas whole wheat pita

Eggs gently baked in a richly spiced tomato sauce with bell peppers, onion, and
garlic, finished with crumbled feta and fresh parsley. A classic North African and
Middle Eastern breakfast that is as nourishing as it is satisfying.

Shakshuka is one of the most celebrated one-pan breakfasts in the world, and for
good reason. Eggs poached directly in a vibrant tomato sauce pick up all the warmth
of cumin, smoked paprika, and garlic while staying perfectly runny at the center.
It is a dish that looks impressive but comes together in under 35 minutes with
pantry staples.

The sauce is built on a base of sauteed onion, red bell pepper, and garlic, which
are simmered down with crushed tomatoes and a generous hand of spices. Cumin brings
an earthy depth, smoked paprika adds a subtle smokiness, and a pinch of cayenne
keeps things lively. Once the sauce is ready, you simply nestle the eggs in, cover
the pan, and let the oven finish the job.

Nutritionally, shakshuka is a standout breakfast. Eggs deliver high-quality protein
and a full spectrum of B vitamins, while the tomato base is rich in lycopene and
vitamin C. Feta adds a salty, creamy contrast without overwhelming the dish, and
pairing it with a small whole wheat pita keeps the carbohydrate load moderate and
fiber-forward. It is a complete, balanced meal that keeps you fueled all morning.

✅ Why This Recipe Is Healthy

• High protein: Whole eggs provide complete protein with all essential amino acids
• Lycopene-rich: Cooked tomatoes are one of the best dietary sources of lycopene
• Vitamin C boost: Bell peppers supply over 100% of daily vitamin C per serving
• Fiber-forward: Whole wheat pita adds complex carbs and fiber to slow digestion
• Low added sugar: Naturally sweet tomatoes and peppers need no sweetener

📊 Why This Recipe Scored 83/100

With an overall health score of 83/100, this recipe is a solid, balanced option. Its strongest area is blood sugar stability (93/100), where its low sugar load keeps the glucose response gentle. The main thing holding the score back is sodium balance (80/100), because 540mg of sodium is acceptable but worth keeping an eye on.

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⏱️

Prep Time

10 min

🍳

Cook Time

25 min

🍽️

Servings

📊

Difficulty

easy

Ingredients

✓ 8 large whole eggs
✓ 1 tbsp olive oil
✓ 1 medium yellow onion
✓ 2 medium red bell pepper
✓ 4 cloves garlic
✓ 28 oz canned tomatoes
✓ 1.5 tsp cumin
✓ 1.5 tsp smoked paprika
✓ 0.25 tsp cayenne pepper
✓ 0.25 tsp black pepper
✓ 0.5 tsp salt
✓ 60g feta cheese
✓ 0.25 cup fresh parsley
✓ 2 pitas whole wheat pita

Mediterranean Baked Eggs (Shakshuka) cooking in progress

Instructions

1
Preheat your oven to 375°F (190°C). Dice the onion and red bell pepper into 1/2-inch pieces. Mince the garlic. Crumble the feta and roughly chop the fresh parsley and set both aside.
2
Heat olive oil in a large oven-safe skillet over medium heat. Add the onion and bell pepper and cook for 6-7 minutes, stirring occasionally, until the onion is translucent and the pepper is softened. Add the garlic, cumin, smoked paprika, and cayenne and cook for 1 minute until fragrant.
3
Pour in the crushed tomatoes. Add the salt and black pepper and stir to combine. Simmer the sauce over medium-low heat for 8-10 minutes, stirring occasionally, until it thickens slightly and the flavors meld. Taste and adjust seasoning.
4
Using a spoon, create 8 shallow wells in the sauce. Crack one egg into each well. Sprinkle the crumbled feta evenly over the sauce and eggs. Transfer the skillet to the preheated oven.
5
Bake for 10-14 minutes, until the egg whites are just set but the yolks are still slightly runny (for fully set yolks, bake 2-3 minutes longer). Remove from the oven, scatter the fresh parsley over the top, and serve immediately with warm whole wheat pita cut into wedges for dipping.