Low-carb green shakshuka with spinach, peas and feta

Low-carb green shakshuka with spinach, peas and feta: a spiced one-pan dish with eggs, jalapeño and cumin – quick to make and pleasantly filling.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 330 kcal per serving
• Protein: 24 g
• Fat: 21 g
• Carbs: 12 g

Ingredients

• 3 organic eggs
• 100g frozen green peas
• 200g leaf spinach
• 1 onion
• 1 garlic clove
• 50g sheep's milk cheese
• 1/2 green jalapeño
• 1 tbsp olive oil
• Salt and black pepper
• 1/2 tsp cumin

Method

You’ll need: frying pan

1. Soften the onion, garlic and jalapeño in the olive oil over a medium heat until translucent, soft and fragrant.
2. Add the spinach and peas and fry briefly. Season with cumin, black pepper and a little salt and cook until the spinach has wilted; add a small splash of water if needed.
3. Spread the vegetable mixture evenly in the pan and press three hollows into it.
4. Carefully crack the eggs into the hollows. Crumble the sheep's milk cheese over the top and around the eggs.
5. Cover the pan and cook everything over a low heat until the egg whites are set and the egg yolks are still soft.
6. Serve straight from the pan, finishing with a little black pepper or extra olive oil if you like.

Good to know

Sometimes you just want something simple, green and properly savoury. This shakshuka is quick to make in one pan, yet it still feels like a little dinner with soul.

Swaps

Green peas → diced courgette (fewer carbs, milder flavour) Sheep's milk cheese → soft goat's cheese (often a little creamier) Olive oil → avocado oil (stable at high heat and more neutral in flavour) Onion → leek, finely sliced (milder and goes well with spinach)

Allergens

Contains egg and milk (eggs and sheep's milk cheese). Jalapeño can be too hot for children, and during pregnancy the eggs should be cooked all the way through and the cheese made from pasteurised milk.

Frequently asked questions

Does the spinach in this dish provide much iron?

Spinach contains iron, as well as folate and vitamin K. The iron is plant-based and isn't absorbed as well as iron from animal foods, so its bioavailability is limited.

What do green peas bring nutritionally?

Peas provide fibre, plant protein, folate and a little vitamin C. For a low-carb dish they're moderate in carbs, and they make the pan a little creamier.

Do onion and garlic agree with everyone?

Both contain fibres that suit some people well but can cause wind if your gut is sensitive. If you react to them, use less or replace some with finely sliced green leek.

Is feta, or sheep's milk cheese, worth it for the calcium?

Yes, sheep's milk cheese provides calcium and, depending on the type, a fair amount of protein too. It also brings quite a lot of salt, so it's worth checking the quality and seasoning of the product.

What's in jalapeño and cumin, nutritionally?

Among other things, jalapeño contains vitamin C and capsaicinoids, which provide the heat. Cumin brings essential oils and its warm, earthy flavour.