Spicy Shakshuka with Feta and Chickpeas
A fiery skillet of eggs poached in spiced tomato sauce with chickpeas for extra protein, topped with crumbled feta and fresh herbs.
Shakshuka is one of the best high-protein breakfasts that isn't just eggs and toast. It's a one-skillet situation, eggs poached in a spiced tomato sauce, and it's been a staple in North African and Middle Eastern kitchens forever. But most versions top out around 12-14g of protein per serving because they're mostly tomato sauce with a couple of eggs floating in it. The move that most people skip is chickpeas. Dump a can of chickpeas into the sauce before you nestle the eggs in, and you've just added roughly 4g of protein per serving without changing the flavor profile at all. They absorb all that spiced tomato goodness and give you something to actually chew on between bites of egg and bread.
The harissa is what makes this version special. Two tablespoons stirred into the base gives this a slow burn that wakes you up better than coffee. And there's decent evidence that capsaicin increases thermogenesis, your body burns slightly more calories digesting spicy food. It's not a huge difference, but I'll take free calories burned with my breakfast. Between the eight eggs, the chickpeas, and the feta crumbled on top, you're looking at 26g of protein per serving. That's a real breakfast.
I make this almost every weekend. It takes about 25 minutes from cutting board to table, and the whole thing happens in one skillet. Tear off some crusty bread, dip it into that spicy tomato sauce, scoop up some egg and chickpeas and feta. That's a morning done right. It also reheats surprisingly well if you undercook the eggs slightly, so meal prep is an option if you're into that.
The Protein Upgrade
A traditional shakshuka with 2 eggs per serving delivers about 12-14g protein. We added a full can of chickpeas to the sauce (roughly 4g extra per serving) and 4oz of crumbled feta on top (another 4g per serving), pushing the total to 26g protein per serving without changing the classic flavor.
Spicy Shakshuka with Feta and Chickpeas
Ingredients
- 8 large eggs 12g protein
- 4 oz feta cheese (crumbled) 6g protein
- 1 can (15oz) chickpeas (drained and rinsed) 5g protein
- 1 can (28oz) crushed tomatoes
- 2 tbsp harissa paste
- 1 medium onion (diced)
- 3 cloves garlic (minced)
- 1 medium bell pepper (diced)
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp red pepper flakes
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- 2 tbsp fresh cilantro (chopped, for garnish)
- 2 tbsp fresh parsley (chopped, for garnish)
- 4 slices crusty bread (for dipping) 3g protein
Instructions
- Heat olive oil in a large oven-safe skillet over medium heat. Add the diced onion and bell pepper, cooking until softened, about 5 minutes.
- Add the garlic, cumin, paprika, and red pepper flakes. Stir for 30 seconds until fragrant.
- Stir in the harissa paste and cook for another 30 seconds, letting it bloom in the oil.
- Pour in the crushed tomatoes and add the drained chickpeas. Season with salt and pepper. Stir well and let the sauce simmer for 8-10 minutes until it thickens slightly.
- Use the back of a spoon to make 8 small wells in the sauce. Crack one egg into each well.
- Cover the skillet with a lid, reduce heat to medium-low, and cook for 6-8 minutes until the egg whites are set but the yolks are still slightly runny.
- Remove from heat. Crumble the feta cheese evenly over the top.
- Garnish with chopped cilantro and parsley. Serve immediately straight from the skillet with crusty bread for dipping.
Boost Your Protein
- Add a second can of chickpeas for an extra 4g protein per serving.
- Serve with a side of Greek yogurt (2% or full-fat) for an extra 5g protein per serving.
- Use 10 eggs instead of 8 for an extra 3g protein per serving.
Ingredient Substitutions
- No feta cheese? Use crumbled goat cheese or cotija.
- No harissa paste? Use a mix of tomato paste, cayenne, and smoked paprika.
- No chickpeas? Use white beans or lentils.
- Swap crusty bread for pita or naan for scooping.
