Mediterranean Chickpea Shakshuka with Eggs & Spinach

Name: Mediterranean Chickpea Shakshuka with Eggs & Spinach
Prep time: 5 min
Cook time: 20 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 tbsp olive oil; 1 small onion (diced); 1 garlic clove (minced); 1 red bell pepper (diced); 400g canned chopped tomatoes; 200g canned chickpeas (drained and rinsed); 1 tsp ground cumin; 1 tsp smoked paprika; 1/2 tsp turmeric powder; Pinch of chilli flakes (optional); Handful of fresh spinach; 2 eggs; Fresh coriander for garnishing; Salt and pepper to taste

Protein-Packed Breakfast

PCOS (PMOS) Nutrition Diabetes Nutrition Weight Loss GLP-1 Support

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Spiced tomato and chickpea shakshuka with eggs and spinach – a Mediterranean breakfast that supports blood sugar balance.

Prep5 min

Cook20 min

Serves2 servings

Nutrition per serving

396kcal

19gProtein

14gFibre

50gCarbs

16gFat

Nutritionist’s Note

I recommend this shakshuka when you need a balanced, mid‑morning meal that steadies blood glucose without compromising satiety – the combination of chickpeas and two eggs supplies 19 g of high‑quality protein while the 14 g of fibre from legumes and spinach blunts post‑prandial spikes. The modest 392 kcal and 16 g of heart‑healthy olive‑oil fat keep the energy load gentle enough for weight‑loss or GLP‑1‑based programmes, yet the tomato‑based sauce delivers lycopene and the smoked paprika adds anti‑inflammatory polyphenols. Clients with PCOS or type‑2 diabetes often find the low‑glycaemic‑index carbs (≈49 g) and the nutrient‑dense profile particularly supportive of hormonal balance and insulin sensitivity.

Ingredients

1 tbsp olive oil
1 small onion (diced)
1 garlic clove (minced)
1 red bell pepper (diced)
400g canned chopped tomatoes
200g canned chickpeas (drained and rinsed)
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp turmeric powder
Pinch of chilli flakes (optional)
Handful of fresh spinach
2 eggs
Fresh coriander for garnishing
Salt and pepper to taste

Method

Heat the olive oil in a deep frying pan over medium heat. Add the onion and cook for 3 minutes until softened.
Add the garlic and bell pepper, cook for another 2 minutes.
Stir in the cumin, paprika, turmeric and chilli flakes. Cook for 1 minute until fragrant.
Pour in the chopped tomatoes and add the chickpeas. Stir well and let it simmer for 8 minutes.
Add the spinach and stir until wilted.
Make two small wells in the sauce and crack an egg into each. Cover and cook for 5-6 minutes until the eggs are set.
Season with salt and pepper, garnish with fresh coriander and serve straight from the pan.

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Storage

Store the chickpea tomato sauce base in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months (thaw in the fridge overnight). It is best to store leftovers without cooked eggs, as reheated eggs become rubbery and overcooked. Reheat the sauce base gently in a pan over medium heat until piping hot, then stir through fresh spinach and crack fresh eggs into the wells to cook as normal.

Tips

To optimise nutrient absorption, squeeze a little fresh lemon juice over the dish just before serving; the vitamin C significantly boosts your body's uptake of the non-heme iron found in the spinach and chickpeas.
For perfectly cooked eggs with runny yolks, turn the heat to low as soon as you crack the eggs into the sauce and cover the pan tightly with a lid or foil. Steam for 4-5 minutes without removing the lid so the whites set while the yolks stay jammy.
If you want to boost the protein content further without altering the core flavour base, stir 50g of crumbled feta or a dollop of high-protein Greek yoghurt on top right before garnishing.