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High-Protein Shakshuka for Longevity

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This High-Protein Shakshuka delivers 18g of complete protein to fuel your day and support healthy aging. Ready in just 30 minutes, this vibrant Middle Eastern dish poaches eggs in a rich, spiced tomato sauce with peppers, onions, and aromatic herbs. Perfect for brunch and flavorful, nutrient-dense meals.

Ingredients

  • 4 large eggs
  • 1 can (14 oz) crushed tomatoes
  • 1 red bell pepper, diced
  • 1 small onion, diced
  • 3 garlic cloves, minced
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp paprika
  • ½ tsp ground coriander
  • ¼ tsp cayenne pepper (optional)
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp fresh cilantro, chopped
  • Optional: ¼ cup crumbled feta cheese

For Serving:

  • Whole-grain pita or crusty bread
  • Greek yogurt or labneh
  • Extra fresh herbs

Instructions

  • Heat olive oil in large, deep skillet over medium heat. Add diced onion and bell pepper. Sauté 5-6 minutes until softened. Add minced garlic and cook 1 minute until fragrant.
  • Stir in cumin, paprika, coriander, cayenne pepper, salt, and black pepper. Cook spices 30 seconds to bloom flavors. Pour in crushed tomatoes and stir to combine.
  • Bring to simmer, then reduce heat to medium-low. Cook 8-10 minutes, stirring occasionally, until sauce thickens slightly. Taste and adjust seasoning.
  • Using back of spoon, make 4 small wells in tomato sauce, spacing evenly around pan. These wells will hold the eggs.
  • Carefully crack one egg into each well. Cover pan with lid and cook 5-8 minutes until egg whites are set but yolks are still runny (or longer for set yolks).
  • Remove from heat. Sprinkle with fresh parsley, cilantro, and crumbled feta if using. Serve immediately with warm bread for dipping.

Notes

  • Make sauce base 3 days ahead; add fresh eggs when serving.
  • Cook 5-6 min for runny yolks, 8-10 min for set yolks.
  • Add vegetables: zucchini, eggplant, spinach, or kale.
  • Fresh tomatoes: use 1.5 lbs diced, simmer 5 min longer.
  • Sauce freezes well for 3 months.
  • Boost protein: add chickpeas (24g total) or sausage (30g+ total).
  • Nightshade-free: use white bean + greens base with coconut milk.
  • Egg-free: use firm tofu cubes instead (12g protein).

Find it online: https://highproteinlongevity.com/high-protein-shakshuka-for-longevity-18g-protein/