Delish high protein Shakshuka: Eggs cooked in a tomato sauce are most commonly known as Shakshuka, a North African dish of poached eggs in a spicy tomato with ricotta and parmesan cheese.
If you are looking for a keto friendly comfort food this Delish high protein Shakshuka is a big win. Shakshuka has high flavour, lots of goo and keeps your glucose levels from spiking. It can be eaten as breakfast or dinner and only takes a few minutes to prep and 15 minutes to bake. If you want variety you can choose mozzarella cheese and add olives or capers.
Ingredients (serves 2–3)
- 1 tbsp olive oil
- ½ small onion, finely chopped
- 1 garlic clove, minced
- 1 tsp smoked paprika (or a pinch of chilli)
- 2 medium tomatoes, diced (or 1 large can no-sugar diced tomato)
- 1 handful baby spinach (or 100 g greens of choice)
- 4 eggs
- 50 g ricotta cheese
- 25g parmasan
- Fresh basil leaves, shredded
- Salt & pepper to taste
- (Optional garnish: Pumkin seeds)
Instructions
- Preheat & Prep
Preheat oven to 180 degrees. Lightly grease a small ovenproof dish with olive oil. - Sauté onion & garlic
In a deep pan simmer over medium heat, add olive oil. Sauté onion until translucent (~4 minutes). Add garlic and paprika, stirring 30 seconds until fragrant. - Tomatoes & Spinach
Add the diced tomato (or canned tomato) and stir. Let simmer 3–4 minutes so flavors mingle. Add the spinach and stir just until wilted. - Layer & crack eggs
Spread the tomato/green mix gently in the dish. Create four shallow wells. Crack one egg into each well. Dollop small spoonfuls of ricotta in between. - Bake
Place dish in oven. Bake for 15 minutes, or until whites are set but yolks still slightly runny (or longer for firmer yolks). - Finish & serve
Remove, garnish with basil, salt & pepper, and sprinkle parmesan and pumpkin seeds. Serve hot.
Nutritional Benefits of Key Ingredients
Eggs
- High-quality protein: All essential amino acids, great for muscle repair and satiety.
- Choline: Important for brain, liver, and nerve health.
- Healthy fats / fat-soluble vitamins: Vitamins A, D, E, K (especially when yolks included).
Tomatoes
- Rich in lycopene: A powerful antioxidant linked to reduced risk of certain cancers and heart disease.
- Vitamin C & potassium: Supports immune health and blood pressure regulation.
- Low in calories / carbs: Adds flavour, moisture, and bulk without high carb load.
- Fiber: Helps feed gut microbiome and supports digestive health.
Spinach
Spinach is a nutrient-dense “supergreen” that brings big health benefits in a small calorie package, making it a perfect addition to keto and weight-loss-friendly meals.
Vitamin K, calcium, and magnesium all work together to maintain strong bones and reduce osteoporosis risk.
Serving Tip
This Delish high protein Shakshuka is best enjoyed straight from the oven, still warm and bubbling. For a heartier feel on chilly winter days, pair it with a slice of carb-free bread to scoop up the rich tomato sauce and soft egg yolks. You can also serve it in small ramekins for a comforting, portion-controlled meal that feels indulgent without weighing you down. The warmth of the spices, the creamy ricotta, and the balance of protein and vegetables make it the perfect winter comfort food — nourishing, filling, and deeply satisfying while still supporting your health goals.
While your meal is in the oven, use the 15 minutes to do some gentle movement or meditation where you set intentions for the day. Once the meal is ready, take your time to eat mindfully, exploring all your senses as you appreciate every mouthful. The slower you eat, the more satisfied you will feel — making this dish not only a nourishing recipe but also an invitation to slow down and create a ritual of self-care.