High-Protein Shakshuka Recipe with Feta Cheese and Spinach

Name: High-Protein Shakshuka Recipe with Feta Cheese and Spinach
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2 servings
Ingredients: 1 tbsp extra virgin olive oil; 1 medium yellow onion (finely diced); 1 medium red bell pepper (diced); 3 cloves garlic (minced); 1 tsp ground cumin; 1 tsp smoked paprika; 0.5 tsp ground turmeric; 0.25 tsp cayenne pepper (adjust to taste); 0.5 tsp ground coriander; 400 g crushed tomatoes (one standard can, no added sugar); 240 g canned chickpeas (drained and rinsed); 60 g baby spinach (roughly two large handfuls); 4 large eggs (free-range if possible); 60 g reduced-fat feta cheese (crumbled); 2 tbsp fresh flat-leaf parsley (chopped, for serving); 0.5 tsp sea salt (or to taste); 0.25 tsp black pepper (freshly ground); 1 tsp lemon juice (fresh, added at the end)

High ProteinGluten-FreeMeal PrepNut-Free

Prep Time10 min

Cook Time25 min

Servings2

Calories318 kcal

Health Score7/10

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High-Protein Shakshuka Recipe with Feta Cheese and Spinach

There is something genuinely magical about a dish that looks impressive, tastes deeply satisfying, and takes less than 35 minutes from start to finish. This shakshuka recipe with feta cheese does exactly that. Eggs are gently poached right in a rich, spiced tomato and pepper sauce, then finished with crumbled feta and a generous handful of wilted spinach. It is the kind of breakfast that makes you feel like you actually have your life together, even on a Tuesday.

What makes this version healthier than most shakshuka recipes you will find online is the intentional layering of nutrition. Adding baby spinach bumps up the fibre, folate, and iron content without changing the flavour in any noticeable way. Reduced-fat feta keeps the creamy, salty contrast you love while cutting saturated fat. The tomato base is built from whole crushed tomatoes with no added sugar, and the spice blend, cumin, smoked paprika, turmeric, and a pinch of cayenne, does more than just taste incredible. Cumin supports digestion, turmeric brings anti-inflammatory compounds, and smoked paprika is loaded with vitamin A. Every ingredient is pulling its weight here.

The eggs are the real protein heroes of this dish. Four large eggs across two servings means each portion delivers around 22 grams of protein, which is genuinely impressive for a breakfast that feels light and fresh rather than heavy. The chickpeas stirred into the sauce are the secret weapon in this particular recipe. They add plant-based protein, extra fibre, and a subtle creaminess that makes the sauce feel more substantial without adding any refined carbs. This is a breakfast that will keep you full well past lunchtime, which is exactly what a healthy morning meal should do.

One skillet is all you need, which means less washing up and more time enjoying your morning. You can serve this straight from the pan with wholegrain flatbread or a few slices of toasted sourdough for dipping, though the dish is also completely satisfying on its own if you are keeping carbs lower. Leftovers reheat beautifully, making this a brilliant option for weekend meal prep too. Make the tomato and chickpea base ahead of time, store it in the fridge for up to three days, and then simply reheat, crack in fresh eggs, and have a hot nourishing breakfast ready in under ten minutes.

Ingredients

Serves:2

1 tbsp extra virgin olive oil
1 medium yellow onion (finely diced)
1 medium red bell pepper (diced)
3 cloves garlic (minced)
1 tsp ground cumin
1 tsp smoked paprika
0.5 tsp ground turmeric
0.3 tsp cayenne pepper (adjust to taste)
0.5 tsp ground coriander
400 g crushed tomatoes (one standard can, no added sugar)
240 g canned chickpeas (drained and rinsed)
60 g baby spinach (roughly two large handfuls)
4 large eggs (free-range if possible)
60 g reduced-fat feta cheese (crumbled)
2 tbsp fresh flat-leaf parsley (chopped, for serving)
0.5 tsp sea salt (or to taste)
0.3 tsp black pepper (freshly ground)
1 tsp lemon juice (fresh, added at the end)

Instructions

1
Heat the olive oil in a large oven-safe skillet or deep frying pan over medium heat. Add the diced onion and cook for 5 to 6 minutes, stirring occasionally, until softened and just starting to turn golden at the edges.
Letting the onion caramelise slightly here adds a natural sweetness to the sauce without any added sugar.
2
Add the diced red bell pepper and cook for another 3 minutes until it softens. Stir in the minced garlic and cook for 30 seconds until fragrant.
3
Add the cumin, smoked paprika, turmeric, cayenne, and ground coriander directly to the pan. Stir everything together and cook the spices for about 60 seconds. This step blooms the spices in the oil, deepening the flavour of the whole dish.
Do not skip this step. Toasting spices briefly in oil before adding liquid makes a significant difference to the depth of flavour.
4
Pour in the crushed tomatoes and stir well to combine with the spiced vegetable base. Season with salt and black pepper. Bring the sauce to a gentle simmer and cook for 6 to 8 minutes, stirring occasionally, until it thickens slightly.
5
Stir in the drained chickpeas and the baby spinach. Cook for 2 minutes, stirring gently, until the spinach is fully wilted and the chickpeas are warmed through.
The spinach will look like a lot when you add it raw, but it wilts down to almost nothing within 90 seconds.
6
Use a spoon to create four small wells in the tomato sauce, spacing them evenly around the pan. Crack one egg into each well carefully. Scatter half of the crumbled feta over the sauce around the eggs.
Crack each egg into a small bowl first before sliding it into the well. This gives you full control and prevents broken yolks.
7
Reduce the heat to low, cover the pan with a lid or a large piece of foil, and cook for 6 to 8 minutes. Check at 6 minutes for runny yolks, or cook for the full 8 minutes for set yolks.
Every stove is different, so keep a close eye from the 5-minute mark. The whites should be fully set and opaque while the yolks remain slightly soft.
8
Remove from the heat. Squeeze the fresh lemon juice over the top, scatter the remaining crumbled feta and the chopped parsley over everything, and serve immediately straight from the pan.

Nutrition per serving

318kcal

Calories

22g

Protein

26g

Carbs

14g

Fat

Fibre

Sugar

620mg

Sodium

Pro Tips

✓
Use a wide skillet so the sauce spreads into a shallow layer, which helps the eggs cook evenly from the bottom up.
✓
Room temperature eggs cook more evenly in the sauce than cold ones straight from the fridge.
✓
If your sauce reduces too much before the eggs are done, add a small splash of water, around two tablespoons, and replace the lid.
✓
Taste the sauce before adding the eggs and adjust the spice level. The feta will add saltiness, so be conservative with salt at first.
✓
Fresh herbs make a real difference here. Parsley, fresh coriander, or a few torn mint leaves all work beautifully as a finish.
✓
For a slightly smoky depth, add half a teaspoon of harissa paste when you stir in the tomatoes.

Frequently Asked Questions

Can I make this shakshuka recipe with feta cheese ahead of time?↓

Yes, absolutely. The tomato and chickpea sauce can be made up to three days ahead and stored in the fridge in an airtight container. When you are ready to eat, reheat the sauce in the skillet over medium heat, add the spinach, let it wilt, then crack in fresh eggs and cook to your liking. The feta and herbs should always be added fresh at the end.

What does feta cheese add to shakshuka?↓

Feta brings a creamy, salty, slightly tangy contrast to the rich spiced tomato base. It melts partially into the warm sauce around the edges while holding its crumbly texture in the cooler areas. Nutritionally, feta adds extra protein and calcium. Using reduced-fat feta keeps those benefits while trimming some of the saturated fat.

Can I use fresh tomatoes instead of canned?↓

You can, though canned crushed tomatoes give a more consistent, deeply flavoured result since they are picked and preserved at peak ripeness. If using fresh, choose about 600 grams of ripe plum tomatoes, blitz them briefly in a blender, and expect a slightly thinner sauce. You may need to simmer a few minutes longer to reduce it to the right consistency.

Is this shakshuka recipe gluten free?↓

Yes, the shakshuka itself is completely gluten free. All the ingredients from the eggs to the tomatoes, chickpeas, feta, and spices contain no gluten. Just be mindful of what you serve it with, as traditional flatbread or toast would need to be swapped for a gluten-free alternative if you require a fully gluten-free meal.

How do I stop the eggs from overcooking?↓

The key is low and slow once the eggs go in. Reduce the heat to its lowest setting after you add the eggs and cover the pan to trap steam. Check at the 5 to 6 minute mark. The residual heat from the sauce will continue cooking the eggs even after you remove the pan from the heat, so pull it off slightly earlier than you think you need to.

Can I add extra protein to this recipe?↓

Definitely. The chickpeas already boost the protein meaningfully, but you could also stir in a few tablespoons of plain Greek yogurt when serving, or add sliced grilled chicken or turkey sausage to the sauce before the eggs go in. All of these options pair well with the spiced tomato base.

Variations

•
Green Shakshuka with Feta
Replace the tomato base entirely with a blend of blended tomatillos, extra spinach, courgette, and a handful of kale. Cook the same way and finish with feta and a squeeze of lime instead of lemon. This version is slightly lower in carbs and very high in vitamin K.
•
Spicy Harissa Shakshuka
Stir one tablespoon of harissa paste into the tomato sauce along with the canned tomatoes. This builds a deeper, smokier heat profile. Pair with a dollop of plain low-fat Greek yogurt on top when serving to balance the heat.
•
Shakshuka with Chickpeas Only
For a higher-fibre, egg-free version, double the chickpeas to 480 grams and skip the eggs entirely. The chickpeas become the protein anchor. Finish with feta, parsley, and a drizzle of tahini thinned with a little water and lemon juice.
•
Winter Shakshuka with Butternut Squash
Add 200 grams of roasted butternut squash cubes to the sauce alongside the chickpeas for a sweeter, heartier winter version. The squash adds beta-carotene and a gorgeous orange depth to the sauce that pairs beautifully with the salty feta.

Substitutions

•
Reduced-fat feta cheese → Full-fat feta (Works perfectly if you prefer the richer flavour. The calorie and fat content will increase slightly.)
•
Baby spinach → Kale or Swiss chard (Both work well. Remove tough stems from kale first and add it a minute or two earlier than you would spinach, as it takes longer to wilt.)
•
Chickpeas → Cannellini beans or black beans (All work in this recipe. Black beans give a slightly different flavour profile that leans more toward a Tex-Mex direction.)
•
Crushed tomatoes → Passata or diced canned tomatoes (Passata gives a very smooth sauce. Diced tomatoes give a chunkier texture. Both are equally nutritious.)
•
Fresh parsley → Fresh coriander or fresh mint (Coriander is a very traditional garnish for shakshuka and brings a bright, citrus-like freshness. Mint adds a cooling contrast.)
•
Red bell pepper → Yellow or orange bell pepper (Any colour works. All bell peppers are high in vitamin C. Red and yellow are slightly sweeter than green.)

🧊 Storage

Store leftover shakshuka in an airtight container in the refrigerator for up to 2 days. Note that the egg yolks will be fully set once refrigerated. Reheat gently in a skillet over low heat with a splash of water to loosen the sauce, or microwave in 60-second intervals, stirring between each. Add a fresh sprinkle of feta and herbs before serving.

📅 Make Ahead

The tomato, chickpea, and spinach sauce base can be prepared up to 3 days in advance. Allow it to cool completely before transferring to an airtight container and storing in the fridge. When ready to serve, reheat the sauce in your skillet, bring it to a gentle simmer, then proceed from step 6 with fresh eggs and feta. This approach actually makes weekday breakfasts very fast.