Shakshuka: A High-Protein Breakfast Worth Waking Up For

# Shakshuka: A High-Protein Breakfast Worth Waking Up For

There's a reason shakshuka has earned a permanent spot on café menus and kitchen hobs across the country — it's deeply satisfying, surprisingly simple, and it looks far more impressive than the effort involved. But beyond the drama of eggs poached in spiced tomato sauce, it's quietly one of the best high-protein breakfasts you can put together on a weekday morning.

What Is Shakshuka?

Shakshuka is a North African and Middle Eastern dish of eggs simmered directly in a rich, spiced tomato and pepper sauce. The name roughly translates to "all mixed up" — which is a decent description of how the ingredients come together in one pan.

It's traditionally eaten for breakfast or brunch, though honestly it works at any time of day. One pan, minimal washing up, and it's on the table in around 25 minutes. The base is flexible enough to adapt based on what's in your fridge, which makes it practical as well as delicious.

The Basic Recipe (Serves 2)

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely diced
• 1 red pepper, sliced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp chilli flakes (adjust to taste)
• 400g tin of chopped tomatoes
• Salt and black pepper
• 4 large eggs
• Fresh parsley or coriander to serve
• Crusty bread or flatbreads alongside

Method:

Heat the olive oil in a wide, lidded frying pan over a medium heat. Add the onion and pepper and cook for 7–8 minutes until softened. Add the garlic and spices and stir for another minute until fragrant.

Pour in the chopped tomatoes, season well, and let the sauce simmer for around 10 minutes until it thickens slightly. Make four small wells in the sauce and crack an egg into each one. Put the lid on and cook for 5–7 minutes — less if you want runny yolks, more for set whites with a firm yolk.

Scatter over fresh herbs and bring the pan straight to the table.

What Makes This Work Nutritionally

Four eggs across two portions gives you roughly 24–26g of protein per serving, before you've even considered the bread. Eggs provide all nine essential amino acids, making them one of the most complete protein sources in a standard kitchen.

The tomato base isn't just flavour — tinned tomatoes are a good source of lycopene, an antioxidant that research suggests may support heart health. Cooking actually increases lycopene availability compared to eating tomatoes raw, so the simmering process is doing useful work here.

The peppers add vitamin C, which helps with iron absorption — handy if you're relying on plant-based sources elsewhere in your diet. And the olive oil helps your body absorb the fat-soluble nutrients from the vegetables more effectively.

It's a well-rounded plate without needing to overthink it.

Easy Ways to Build It Out

The base recipe is a strong starting point, but shakshuka takes well to a few additions depending on your goals or what needs using up.

Add more protein: Crumble in some feta before adding the eggs, or stir through a couple of tablespoons of Greek yoghurt at the end. A tin of drained chickpeas added to the sauce bumps up both protein and fibre significantly.

Make it more filling: A side of wholegrain pitta or sourdough turns this into a genuinely sustaining meal. If you're training or have a physically active day ahead, that extra carbohydrate is doing useful work.

Adjust the heat: The chilli flakes are easy to dial up or down. Some versions use harissa paste in the base instead, which adds both heat and depth.

Practical Takeaways

• The sauce can be made ahead and kept in the fridge for up to three days — just reheat it and add the eggs fresh
• Frozen peppers work perfectly well here and cut down on prep time
• A wide pan with a lid is the key piece of kit; a shallow saucepan works in a pinch
• Leftovers of the sauce (without eggs) freeze well for a quick base on a busy morning

If you want to hit your protein targets without repeating the same breakfasts every week, Macrology generates macro-perfect meal plans in seconds — https://macrology.app/signin

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> Macrology tip: Add your shakshuka to the Macrology food tracker to see exactly how it fits into your day's macros — then let the app suggest what to pair it with for lunch to keep your targets on track.

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