Keto Middle Eastern-style shakshuka with feta

Keto Middle Eastern-style shakshuka with feta: spicy tomatoes, eggs, pepper, cumin and creamy sheep's cheese in an aromatic pan for a hearty low-carb dish.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 320 kcal per serving
• Protein: 18 g
• Fat: 20 g
• Carbs: 12 g

Ingredients

• 1 tin of chopped tomatoes (400g)
• 4 organic eggs
• 2 garlic cloves
• 1 medium onion
• 50g feta (sheep's cheese)
• 1 tbsp olive oil
• 1 red pepper
• 1 tsp cumin
• Parsley or coriander
• 1 tsp sweet paprika

Method

You’ll need: frying pan · chopping board · knife · wooden spoon

1. Peel and finely chop the onion and garlic. Wash and deseed the red pepper and cut it into small dice.
2. Heat the olive oil in a deep frying pan and cook the onion and pepper until soft. Add the garlic, cumin and paprika and toast briefly until fragrant.
3. Stir in the chopped tomatoes and let the sauce reduce uncovered until it thickens. Season with salt and lemon pepper.
4. Use a spoon to press hollows into the sauce and carefully crack in the eggs. Crumble the feta over the top and cover the pan with a lid.
5. Let the eggs set over a low heat until the egg whites are firm and the egg yolks are still slightly soft. The sauce shouldn't boil hard while this happens.
6. Sprinkle with fresh parsley or coriander and serve straight from the pan.

Good to know

A dish like this brings warmth to the table straight away. Spicy, juicy, satisfying – and still pleasantly straightforward. Lovely on days when you fancy something hearty.

Swaps

Tin of chopped tomatoes → 200 g fresh tomatoes + 1 tbsp tomato purée (fewer additives, intense flavour) Feta (sheep's cheese) → goat's cheese or halloumi (more variety, similarly savoury) Red pepper → courgette (fewer carbs, milder flavour) Olive oil → ghee or avocado oil (heat-stable)

Allergens

Contains egg, and milk from the feta. Onion and garlic can be harder to tolerate if you have a sensitive gut; during pregnancy the eggs should be cooked through and the feta made from pasteurised milk.

Frequently asked questions

Which nutrients are in the eggs in this shakshuka?

Eggs provide protein, choline, selenium and small amounts of fat-soluble vitamins. The yolk also contains natural fats and carotenoids.

What makes tomatoes interesting nutritionally?

Tomatoes contain vitamin C, potassium and the carotenoid lycopene. Tinned tomatoes contain lycopene too.

Does feta suit you if you're sensitive to dairy?

Feta contains milk protein and, depending on how it's made, lactose – but usually less than many fresh dairy products. It's not suitable if you have a genuine milk protein allergy; with lactose sensitivity, how well it agrees with you varies from person to person.

Are onion and garlic an issue if you have a sensitive stomach?

Yes, both contain fermentable carbohydrates known as FODMAPs. People with a sensitive gut or IBS sometimes react to them.

How useful is cumin from a nutritional point of view?

Cumin provides small amounts of essential oils and secondary plant compounds.