I used to think that “healthy eating” meant a lifetime of bland chicken and boring salads. I genuinely believed that delicious food and a healthy lifestyle were on opposite teams. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean, and it completely changed my world. Suddenly, my kitchen was filled with olive oil, fresh herbs, and colorful veggies, and I was eating the most incredible food of my life. This amazing Mediterranean shakshuka recipe is the perfect example—a rich, savory, and deeply satisfying meal that proves healthy eating is anything but boring.
Why This Will Be Your New Favorite One-Pan Wonder
You know those recipes that just feel good to make and even better to eat? This is one of them. It’s become a staple in my home for breakfast, lunch, and dinner, and I know you’re going to fall in love with it, too.
- Effortless & Easy Cleanup: Everything comes together in a single skillet, which means more time enjoying your meal and less time doing dishes. It’s perfect for a lazy Sunday brunch or a busy weeknight.
- Packed with Veggie Goodness: With tomatoes, peppers, zucchini, and spinach, you’re getting a powerhouse of vitamins, nutrients, and fiber in every single bite.
- Keeps You Full & Satisfied: Thanks to the protein from the eggs and fiber from the beans and veggies, this dish will keep you feeling full and energized for hours.
- Naturally Delicious & Gluten-Free: This recipe is naturally gluten-free and focuses on whole, simple ingredients, making it a wonderful meal for just about everyone.
The Heartbeat of Mediterranean Flavor
The magic of Mediterranean cooking is all about letting simple, high-quality ingredients shine. This shakshuka is no exception, and a couple of key players truly make the dish.
First up is the extra virgin olive oil. This is the liquid gold of the Mediterranean! Using a good quality olive oil doesn’t just add an incredible, fruity flavor; it’s also packed with healthy monounsaturated fats and antioxidants that are amazing for your heart. Don’t be shy with that final drizzle!
Next are the fresh vegetables, which form the soul of this dish. The sweet bell peppers, tender zucchini, and rich tomatoes break down into a luscious, savory sauce that’s both light and incredibly flavorful. It’s the ultimate tomato and egg breakfast skillet, but honestly, it’s perfect any time of day.
Your Healthy Shakshuka Questions, Answered
When you’re trying to eat healthier, it’s natural to have questions. Let’s clear up a few things about this amazing dish!
1.Is shakshuka good for weight loss?
Absolutely! This is a fantastic healthy shakshuka recipe for weight loss. It’s high in protein and fiber, a combination that helps you feel full and satisfied, which can prevent overeating. Plus, it’s loaded with nutrients and relatively low in calories, making it a perfect fit for a balanced lifestyle.
2.Is this recipe gluten-free?
Yes, it is! The entire recipe is naturally free of gluten. This makes it a wonderful gluten free Mediterranean breakfast recipe. If you love dipping bread into the sauce (and who doesn’t?), just serve it with your favorite gluten-free crusty bread.
3.Can I eat this if I have diabetes?
This dish can be a great choice for a diabetic-friendly meal plan. It has zero added sugar and is packed with fiber from the beans and vegetables, which helps manage blood sugar levels. As one of my favorite high fiber diabetic friendly recipes, it’s both delicious and smart. As always, it’s best to consult with your doctor or a registered dietitian for personalized advice.
Alright, let’s get cooking! Here’s everything you need to make this beautiful dish.
Sun-Drenched Tuscan Shakshuka with Spinach & Zucchini
Equipment
- Large (12-inch) skillet or Dutch oven with a tight-fitting lid
- Chef's knife
- Cutting board
- Wooden spoon or spatula
Ingredients
- 3 tbsp extra virgin olive oil divided
- 1 large yellow onion thinly sliced
- 1 red bell pepper cored and diced
- 1 green bell pepper cored and diced
- 1 medium zucchini diced
- 4 cloves garlic minced
- 1 ½ tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp red pepper flakes or to taste
- 2 28-ounce cans no-salt-added diced tomatoes, undrained
- 2 15-ounce cans cannellini beans, rinsed and drained
- 1 bay leaf
- 5 ounces fresh baby spinach
- 6 large eggs
- Freshly ground black pepper
- ½ cup chopped fresh parsley
- ¼ cup chopped fresh dill
- Zest and juice of ½ lemon
Instructions
- Aromatic Foundation: In the large skillet, heat 2 tablespoons of extra virgin olive oil over medium heat. Add the sliced onion and cook, stirring occasionally, for 5-7 minutes until softened and translucent.
- Building the Vegetable Base: Add the diced red pepper, green pepper, and zucchini to the skillet. Continue to cook for another 8-10 minutes, stirring periodically, until the vegetables are tender and lightly browned.
- Blooming the Spices: Add the minced garlic, smoked paprika, cumin, coriander, and red pepper flakes to the center of the pan. Stir constantly for 45 seconds until fragrant. Immediately mix the spices throughout the vegetables.
- Unifying the Stew: Pour in the two cans of no-salt-added tomatoes with their juices. Add the rinsed cannellini beans and the bay leaf. Season generously with freshly ground black pepper. Stir everything to combine, scraping up any browned bits from the bottom of the pan.
- Deepening the Flavors: Bring the sauce to a vigorous simmer, then reduce the heat to low. Cover the skillet and let it gently simmer for 15 minutes, allowing the flavors to meld and the sauce to thicken slightly.
- Wilting the Greens & Poaching the Eggs: Remove the lid and the bay leaf. Add the fresh spinach by the handful, stirring it into the hot sauce until it wilts completely. Using the back of a spoon, create six small wells in the surface of the stew. Carefully crack one egg into each well.
- Final Cook & Garnish: Cover the skillet again and cook for 5-7 minutes, or until the egg whites are fully set but the yolks remain jammy and runny. Remove from heat. Zest the half lemon directly over the dish. Drizzle with the remaining 1 tablespoon of olive oil and the lemon juice. Garnish generously with the fresh parsley and dill. Serve immediately.
Notes
- A Touch of Salt: For those who prefer it, a tiny pinch of flaky sea salt directly on the egg yolks just before serving adds a targeted flavor pop without impacting the low-sodium profile of the overall dish.
- Serving Suggestion: Enjoy this dish on its own or with a side of whole-grain crusty bread for dipping. A simple arugula salad with a lemon-tahini vinaigrette makes a perfect accompaniment for a complete meal.
Nutrition Facts
Per serving: 1/6 of recipe- Calories: 311 kcal
- Total Fat: 13.5 g
- Saturated Fat: 2.8 g
- Sodium: 164 mg
- Total Carbohydrates: 32.5 g
- Dietary Fiber: 9.6 g
- Total Sugars: 11.4 g
- Added Sugars: 0 g (all sugars naturally occurring)
- Protein: 16.2 g
I truly hope you love making this dish. It’s a beautiful reminder that eating well is all about celebrating fresh, flavorful food that nourishes your body and soul. This Mediterranean shakshuka recipe is more than just a meal—it’s a taste of a vibrant, joyful, and delicious way of life.
Give this recipe a try and let me know what you think in the comments below!
