Dairy Free Shakshuka with Chickpeas and Tomatoes
There is something deeply satisfying about a pan of shakshuka bubbling away on the stove first thing in the morning. The smell of cumin, smoked paprika, and garlic hitting a hot pan is genuinely one of life's better wake-up calls. This dairy free shakshuka with chickpeas and tomatoes takes that classic North African and Middle Eastern tradition and builds it into a genuinely nourishing breakfast that keeps you full for hours, not minutes. No cheese, no cream, no dairy of any kind, and absolutely no compromise on flavour.
The secret to making this shakshuka extra hearty and high in protein is the generous addition of chickpeas. They absorb the spiced tomato sauce beautifully while adding around 7 grams of plant-based protein per half cup serving. Paired with eggs poached directly in the sauce, each portion delivers a seriously impressive protein hit for a breakfast meal. The chickpeas also bring a healthy dose of dietary fibre, which helps regulate blood sugar and keeps hunger at bay well past mid-morning. Crushed tomatoes and fresh cherry tomatoes form the base of the sauce, giving you lycopene-rich nutrition alongside a natural sweetness that needs no added sugar at all.
The spice blend here is doing a lot of important work. Ground cumin adds earthiness, smoked paprika brings that deep warmth, a pinch of cayenne gives gentle heat, and a small amount of ground coriander rounds everything out with a citrusy lift. A little tomato paste stirred in early deepens the sauce further without needing any extra salt. Fresh garlic and diced red onion build the aromatic foundation, and a handful of baby spinach stirred in toward the end of cooking bumps up the iron and folate content without changing the flavour profile at all. It all comes together in a single skillet in around 30 minutes, which honestly makes it as practical as it is delicious.
Serving suggestions are wonderfully flexible. Tear up some toasted wholegrain pitta or sourdough to scoop up that sauce, or keep it completely grain-free by serving alongside sliced avocado and a fresh lemon wedge squeezed right over the top before eating. A scatter of fresh flat-leaf parsley and a few sliced spring onions finish the dish with colour and a mild freshness that cuts through the richness of the sauce. This recipe serves two generously, but it scales up easily for four if you are cooking for a crowd. Leftovers of the tomato and chickpea base store well in the fridge for up to three days, so you can reheat the sauce and crack in fresh eggs the next morning in under ten minutes. It is the kind of breakfast that feels like a treat but works completely in your favour nutritionally.
Ingredients
- 1 tbsp olive oil (extra virgin)
- 1 medium red onion (finely diced)
- 1 medium red bell pepper (diced into small pieces)
- 4 cloves garlic (minced)
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 0.5 tsp ground coriander
- 0.3 tsp cayenne pepper (adjust to taste)
- 0.3 tsp ground turmeric
- 400 g canned crushed tomatoes (no added salt variety)
- 150 g cherry tomatoes (halved)
- 240 g canned chickpeas (drained and rinsed, about 1 can)
- 60 g baby spinach (roughly chopped)
- 4 large eggs (free-range if possible)
- 0.3 tsp sea salt (or to taste)
- 0.3 tsp black pepper (freshly ground)
- 2 tbsp fresh flat-leaf parsley (roughly chopped, to serve)
- 2 stalks spring onions (finely sliced, to serve)
- 0.5 whole lemon (cut into wedges, to serve)
Instructions
- 1
Place a large, deep skillet or frying pan over medium heat. Add the olive oil and let it warm for about 30 seconds. Add the diced red onion and red bell pepper and cook, stirring occasionally, for 5 to 6 minutes until softened and the onion is translucent.
Keep the heat at medium to avoid burning the onion. A lid placed loosely on the pan speeds up the softening process.
- 2
Add the minced garlic and cook for 1 minute, stirring constantly. Then stir in the tomato paste and cook for another 60 seconds to caramelise it slightly. This step builds a deeper, richer base for the sauce.
Do not skip cooking the tomato paste. That brief caramelisation removes bitterness and adds real depth.
- 3
Add the ground cumin, smoked paprika, ground coriander, cayenne pepper, and turmeric. Stir the spices through the vegetable mixture for about 30 seconds until fragrant.
Toasting the spices briefly in the pan before adding liquid intensifies their flavour significantly.
- 4
Pour in the crushed tomatoes and add the halved cherry tomatoes. Stir everything together well, then add the drained chickpeas. Season with sea salt and black pepper. Reduce the heat to medium-low and let the sauce simmer uncovered for 8 to 10 minutes, stirring occasionally, until it thickens slightly.
The sauce should be thick enough to hold the eggs without them sinking through. If it looks too thin, give it another 2 to 3 minutes.
- 5
Stir the baby spinach through the sauce until just wilted, about 1 to 2 minutes.
- 6
Use a spoon to create 4 small wells in the sauce, spacing them evenly apart. Crack one egg into each well carefully. Cover the pan with a lid and cook for 5 to 7 minutes depending on your preference. For runny yolks, check at 5 minutes. For fully set yolks, allow the full 7 minutes.
If your pan lid is not tight-fitting, a sheet of foil pressed loosely over the top works just as well.
- 7
Remove the pan from the heat. Scatter over the chopped flat-leaf parsley and sliced spring onions. Serve directly from the pan with lemon wedges on the side and your choice of wholegrain toast, pitta or sliced avocado.
A squeeze of fresh lemon over each portion right before eating lifts all the flavours and balances the richness of the sauce.
Nutrition per serving
345kcal
Calories
22g
Protein
34g
Carbs
13g
Fat
10g
Fibre
11g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a wide, deep skillet so the sauce spreads out enough to poach the eggs evenly without overcrowding.
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If the sauce thickens too much before you add the eggs, splash in 2 to 3 tablespoons of water and stir gently.
- ✓
For extra protein, add a fifth or sixth egg if serving hungry people. The sauce easily supports more.
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Taste the sauce before adding the eggs and adjust seasoning. Getting it right at this stage makes a big difference.
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Smoky chipotle chilli flakes make a great garnish if you enjoy extra heat alongside the smokiness.
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Use no-added-salt canned tomatoes and chickpeas to keep the sodium content as low as possible.
Frequently Asked Questions
Variations
- •
Green Shakshuka Version
Replace the crushed tomatoes with blended tomatillos or a mix of puréed courgette and spinach. Keep the chickpeas and spices, and add a handful of frozen peas for extra colour and sweetness.
- •
Extra Spicy Harissa Shakshuka
Stir 1 to 2 tablespoons of harissa paste into the sauce at the same stage as the tomato paste for a fiery, deeply complex flavour. Reduce the cayenne to compensate for the added heat.
- •
Moroccan-Style with Preserved Lemon
Add 1 tablespoon of finely chopped preserved lemon rind to the sauce along with a small handful of green olives. This adds a briny, aromatic dimension inspired by Moroccan cooking.
- •
Sweet Potato Shakshuka
Dice one small sweet potato into 1cm cubes and roast at 200C for 15 minutes before adding to the sauce with the chickpeas. It adds extra fibre, natural sweetness and a more substantial texture.
Substitutions
- •Canned chickpeas → Canned white beans or black beans (White beans give a creamier texture while black beans add a slightly earthier, bolder flavour to the sauce.)
- •Baby spinach → Kale or Swiss chard (Both work well but take slightly longer to wilt. Remove tough stalks first and chop finely before adding.)
- •Red bell pepper → Courgette or aubergine (Dice finely and cook for the same amount of time. Aubergine adds a lovely silky texture to the finished sauce.)
- •Fresh eggs → Firm tofu (for vegan version) (Press and cube firm tofu, then nestle the pieces into the sauce wells and simmer for 5 minutes to warm through.)
- •Crushed tomatoes → Passata (Use the same quantity. Passata gives a smoother, silkier sauce. Add an extra handful of cherry tomatoes for texture.)
🧊 Storage
Store the tomato and chickpea sauce base in an airtight container in the refrigerator for up to 3 days. Once eggs have been poached in the sauce, the dish is best eaten immediately as poached eggs do not reheat well. Reheat the sauce gently in a skillet over medium-low heat and add fresh eggs when ready to eat.
📅 Make Ahead
The spiced tomato and chickpea sauce can be prepared fully up to 3 days ahead and stored in the fridge. It also freezes well for up to 2 months. Thaw overnight in the fridge and reheat in a pan before adding fresh eggs to finish.
