Healthy Shakshuka with Spinach and Peppers

Why We Love This Healthy Shakshuka

Shakshuka is a timeless Mediterranean classic that has seen a massive resurgence in 2025 and 2026 as people prioritize gut health and vegetable-forward breakfasts. This version is lightened up but remains incredibly satisfying, using fresh bell peppers, vine-ripened tomatoes, and a generous handful of baby spinach to boost its nutritional profile.

Health Benefits

• Rich in Antioxidants: Lycopene from tomatoes and Vitamin C from peppers help protect cells from damage.
• High in Fiber: The variety of vegetables supports healthy digestion.
• Quality Protein: Eggs provide essential amino acids and choline for brain health.
• Low Calorie, High Volume: A large portion that keeps you full without heavy refined carbs.

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 1 red bell pepper, deseeded and sliced
• 1 yellow bell pepper, deseeded and sliced
• 2 cloves garlic, crushed
• 1 tsp cumin seeds
• 1 tsp smoked paprika
• 1/2 tsp chili flakes (optional)
• 2 cans (400g each) cherry tomatoes or chopped tomatoes
• 100g fresh baby spinach
• 4 large organic eggs
• Fresh parsley and crumbled feta for serving (optional)

Preparation Methods

1. Sauté the Base: Heat olive oil in a large, deep frying pan. Add onion and peppers, cooking for 8-10 minutes until softened and starting to caramelize.
2. Spice it Up: Stir in the garlic, cumin seeds, paprika, and chili flakes. Cook for 1-2 minutes until fragrant.
3. Simmer the Sauce: Pour in the tomatoes and a splash of water. Simmer for 10-15 minutes until the sauce has thickened slightly. Season with salt and pepper.
4. Wilt the Spinach: Stir in the baby spinach a handful at a time until just wilted into the sauce.
5. Poach the Eggs: Use a spoon to make four small wells in the sauce. Crack an egg into each well. Cover the pan with a lid and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
6. Finish and Serve: Sprinkle with fresh parsley and a little feta if desired. Serve immediately with whole-grain crusty bread or on its own for a low-carb option.