Calories in Shakshuka: 5 Surprising Health Benefits & Recipe

Introduction

Shakshuka is a delicious and hearty dish enjoyed across the Middle East and North Africa. It features poached eggs in a rich tomato sauce, seasoned with aromatic spices. But if you’re watching your calorie intake, you might be wondering: How many calories are in shakshuka? Is it a healthy choice?

In this article, we’ll break down the calories in shakshuka based on different ingredients, portion sizes, and cooking methods. We’ll also explore its nutritional benefits, ways to make a low-calorie version, and common mistakes that can increase its calorie count. If you’re looking for a healthy, flavorful meal that fits your diet, this guide has everything you need!

Now, let’s dive into the details.

1: Introduction to Shakshuka and Its Nutritional Profile

What is Shakshuka?

Shakshuka is a one-pan dish that consists of poached eggs simmered in a savory tomato-based sauce. Traditionally, it includes ingredients like onions, garlic, bell peppers, olive oil, and a blend of spices such as cumin, paprika, and cayenne. This dish is commonly eaten for breakfast or brunch, though it’s hearty enough for any meal of the day.

While shakshuka originates from North Africa, it has become a staple in Mediterranean and Middle Eastern cuisine. Over the years, different variations have emerged, including vegan shakshuka, low-calorie shakshuka, and high-protein shakshuka, making it adaptable to various dietary preferences.

Why is Shakshuka Popular?

Shakshuka is beloved for its bold flavors, simple ingredients, and ease of preparation. It requires minimal effort yet delivers a deeply satisfying meal. Here’s why it’s a favorite:

Nutrient-dense – Packed with protein, vitamins, and antioxidants.
Versatile – Can be customized with different ingredients.
Filling but healthy – Provides a balanced mix of proteins, healthy fats, and fiber.
Budget-friendly – Uses affordable, everyday ingredients.

Whether you enjoy it with crusty bread or prefer a low-carb shakshuka version, this dish remains a favorite among food lovers worldwide.

Overview of Calories in Shakshuka

So, how many calories are in shakshuka? The answer depends on several factors, including portion size, added ingredients, and cooking methods. A traditional serving of shakshuka (about 1 cup with 2 eggs) typically contains:

Calories: ~250-350 kcal
Protein: 12-15g
Carbohydrates: 15-20g
Fats: 12-18g

However, the calorie count can increase significantly if you use extra olive oil, cheese, or serve it with bread. On the other hand, a low-calorie shakshuka made with fewer eggs and less oil can be as low as 150-200 kcal per serving.

In the next section, we’ll break down the exact calories in shakshuka based on different ingredients and variations. Stay tuned!

2: Calories in Shakshuka – A Detailed Breakdown

Shakshuka is a nutritious and flavorful dish, but its calorie count can vary based on ingredients and cooking methods. If you’re watching your intake, understanding the calories in shakshuka is essential.

Calories in a Traditional Shakshuka Serving

A standard serving (about 1 cup with 2 eggs) contains approximately:

Calories: 250-350 kcal
Protein: 12-15g
Carbohydrates: 15-20g
Fats: 12-18g

However, calorie content fluctuates based on portion sizes and additional ingredients.

How Cooking Methods Affect Calorie Content

The way you prepare shakshuka significantly impacts its calorie count:

Cooking with olive oil: A tablespoon of oil adds 120 kcal. Using less can reduce the total calories.
Frying vs. poaching eggs: Frying in oil adds extra fat and calories compared to poaching directly in the tomato sauce.
Using fresh tomatoes vs. canned sauce: Store-bought sauces may contain added sugars and preservatives, increasing calorie content.

Ingredient-Specific Calorie Breakdown

Here’s how common ingredients contribute to the total:

Eggs (2 large) – 140-150 kcal
Tomatoes (1 cup diced) – 30 kcal
Olive oil (1 tbsp) – 120 kcal
Onions (½ cup) – 30 kcal
Garlic (2 cloves) – 10 kcal
Bell peppers (½ cup) – 25 kcal

Add-ons like cheese, bread, or sausage can make shakshuka more calorie-dense.

Comparing Homemade vs. Restaurant Shakshuka Calories

Homemade shakshuka is often healthier than restaurant versions. Many eateries use extra oil, butter, or cheese, increasing the calorie count.

For a low-calorie breakfast alternative, check out this healthy morning feast guide with nutritious meal ideas.

3: Is Shakshuka Healthy? Health Benefits & Nutritional Advantages

Shakshuka isn’t just delicious—it’s packed with nutrients that support overall health.

Shakshuka’s Protein & Nutrient Content

Eggs in shakshuka are a rich protein source, supporting muscle growth and satiety. Tomatoes and peppers provide antioxidants, vitamins A and C, and lycopene, which may reduce the risk of heart disease.

How Shakshuka Supports Weight Management

If you’re counting calories, shakshuka is an excellent weight-loss-friendly meal. Here’s why:

High in protein – Helps keep you full for longer.
Low in carbs – Ideal for low-carb and keto diets.
Packed with fiber – Aids digestion and supports gut health.

Low-Calorie Variations for Health-Conscious Eaters

To reduce the calories in shakshuka, try these tweaks:

Use less oil – Swap olive oil for a non-stick spray.
Skip the cheese – Avoid unnecessary fats.
Load up on veggies – Add spinach or zucchini for extra nutrients with minimal calories.

Comparing Shakshuka to Other Popular Breakfast Dishes

How does shakshuka stack up against other breakfast favorites?

Dish	Calories (Per Serving)
Traditional Shakshuka	250-350 kcal
Avocado Toast	300-400 kcal
Chocolate Croissant	400-450 kcal
Breakfast Burrito	500-700 kcal

Compared to high-calorie breakfasts, shakshuka is a healthier option. If you’re looking for another nutritious breakfast, check out these Greek breakfast ideas.

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4: How to Make a Low-Calorie Shakshuka

Shakshuka is naturally nutritious, but small tweaks can turn it into a low-calorie, high-protein meal. If you’re looking to reduce the calories in shakshuka while keeping it flavorful, here are some easy adjustments.

Best Ingredients for a Lower-Calorie Version

Swapping out high-calorie ingredients can significantly cut the total calories in shakshuka. Here’s how:

Egg whites instead of whole eggs – Reduces fat while keeping protein.
Minimal oil – Use a non-stick pan or cooking spray instead of tablespoons of oil.
Fresh tomatoes over canned – Avoid added sugars and preservatives.
Extra vegetables – Add spinach, mushrooms, or zucchini to increase volume without extra calories.

Healthy Cooking Tips to Reduce Calories

Use water instead of oil – Sauté onions and garlic with a splash of water instead of oil.
Bake instead of pan-fry – Baking shakshuka in the oven helps reduce the need for added fat.
Limit cheese toppings – Skip or use just a sprinkle of feta for flavor without too many calories.

High-Protein, Low-Fat Shakshuka Recipe

Want a low-calorie shakshuka packed with protein? Try this healthy recipe:

Ingredients

1 tsp olive oil (or non-stick spray)
½ onion, diced
2 garlic cloves, minced
1 bell pepper, chopped
1 can (14 oz) diced tomatoes (no added sugar)
1 tsp cumin
½ tsp paprika
¼ tsp chili flakes
Salt & pepper to taste
2 egg whites, 1 whole egg
Fresh parsley for garnish

Instructions

Heat a pan with a small amount of oil or water. Sauté onions, garlic, and bell peppers until soft.
Add diced tomatoes and spices. Simmer for 5 minutes.
Create small wells in the sauce and add eggs. Cover and cook until eggs are set.
Garnish with fresh parsley and serve!

Each serving has under 200 kcal, making it a perfect weight-loss-friendly meal.

Substituting Ingredients for Dietary Needs

Keto-friendly – Skip onions and use extra eggs and spinach.
Vegan – Swap eggs for chickpeas or tofu.
Low-carb – Reduce tomatoes and add cauliflower or zucchini.

If you’re looking for more healthy breakfast options, check out this low-calorie breakfast guide.

5: Common Mistakes That Increase Calories in Shakshuka

While shakshuka is a healthy dish, small mistakes can quickly add extra calories. Here’s what to watch out for.

Overusing Oil and Fats

Oil is one of the biggest contributors to calories in shakshuka. A single tablespoon of olive oil adds 120 kcal! Instead:

Measure your oil – Use just 1 teaspoon per serving.
Use a spray bottle – A little goes a long way.
Try a non-stick pan – Cook with minimal oil or substitute with water.

Using Processed or High-Sodium Ingredients

Pre-made sauces or canned tomatoes often contain hidden sugars and sodium, increasing calorie content. Instead, opt for:

Fresh tomatoes or low-sodium canned options.
Homemade spice blends instead of store-bought mixes with additives.
Natural toppings like herbs instead of sugary sauces.

Adding Extra Cheese & Bread – Hidden Calorie Boosters

A sprinkle of feta is fine, but adding cheese, sour cream, or creamy toppings can double the calorie count. Similarly, serving shakshuka with white bread or pita adds unnecessary carbs and calories. Instead:

Use whole-grain or low-carb bread.
Limit cheese portions.
Enjoy shakshuka on its own for a lower-calorie meal.

For more nutritious meal inspiration, check out this Greek breakfast guide.

6: Frequently Asked Questions

Shakshuka is a delicious and nutritious dish, but many people have questions about its calorie content, health benefits, and variations. Here are the most frequently asked questions about calories in shakshuka and its nutritional value.

How Many Calories Are in a Typical Serving of Shakshuka?

The calorie count depends on the ingredients and portion size. A standard serving (1 cup with 2 eggs) contains:

Calories: 250-350 kcal
Protein: 12-15g
Carbohydrates: 15-20g
Fats: 12-18g

If you use less oil, fewer eggs, or extra vegetables, you can lower the calories in shakshuka to 150-200 kcal per serving. On the other hand, adding cheese, sausage, or bread will increase the total calories.

Can Shakshuka Help With Weight Loss?

Yes! Shakshuka is a great choice for weight loss because it is:

High in protein – Keeps you full longer, reducing cravings.
Low in carbs – Especially if served without bread.
Nutrient-dense – Packed with vitamins and antioxidants.

For the best results, opt for a low-calorie version by using egg whites, minimal oil, and plenty of vegetables.

What Are the Healthiest Ways to Cook Shakshuka?

To keep shakshuka low in calories but high in flavor, try these healthy cooking tips:

Use a non-stick pan to reduce oil.
Poach eggs in the sauce instead of frying.
Avoid cheese and heavy toppings to keep calories low.
Load up on veggies like spinach, zucchini, or mushrooms.

How Does Shakshuka Compare to Other Breakfast Dishes in Calories?

Compared to other popular breakfasts, shakshuka is a healthier option.

Dish	Calories (Per Serving)
Traditional Shakshuka	250-350 kcal
Avocado Toast	300-400 kcal
Pancakes with Syrup	400-500 kcal
Breakfast Burrito	500-700 kcal

If you’re looking for more healthy breakfast recipes, check out this low-calorie breakfast guide.

7: Conclusion – Is Shakshuka a Healthy Choice?

Shakshuka is a nutrient-packed, flavorful dish that can be easily customized to fit your dietary needs. Whether you’re looking for a protein-rich meal, a low-carb breakfast, or a weight-loss-friendly option, shakshuka is an excellent choice.

Key Takeaways

A traditional serving of shakshuka contains 250-350 calories but can be modified for a low-calorie version.
Cooking methods, portion sizes, and extra ingredients like oil, cheese, or bread affect the total calories in shakshuka.
With the right ingredients, shakshuka is a healthy, balanced meal that supports weight management and overall health.

If you want a lighter version, focus on using less oil, adding more vegetables, and avoiding high-calorie toppings.

Now that you know everything about shakshuka’s calorie content, why not try making your own healthy version? Experiment with different ingredients and cooking styles to find what works best for you!

For more delicious and healthy breakfast ideas, check out our full breakfast recipe collection.

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8: Different Regional Variations of Shakshuka

Shakshuka is a beloved dish with roots in North Africa and the Middle East, but many countries have put their unique spin on it. While the calories in shakshuka remain similar across versions, the ingredients and flavors can vary significantly.

Traditional North African Shakshuka

The original shakshuka is believed to have originated in Tunisia and Libya, where it is spiced with:

Harissa – A fiery chili paste that adds heat.
Cumin and paprika – For a deep, smoky flavor.
Preserved lemons or olives – Giving a tangy, briny contrast.

This version is spicy, bold, and deeply flavorful, often served with warm bread to soak up the sauce.

Middle Eastern Shakshuka (Israeli & Palestinian Style)

Shakshuka became popular in Israel and Palestine, where it is commonly served for breakfast or brunch. This variation is often:

Less spicy – Uses mild seasoning with garlic and bell peppers.
Topped with feta cheese – Adding a creamy, salty kick.
Served with pita or challah – Perfect for scooping up the sauce.

While delicious, the addition of cheese increases the calories in shakshuka, making it a richer version of the dish.

Mediterranean & European Twists on Shakshuka

Countries across Europe and the Mediterranean have adapted shakshuka in unique ways:

Greek Shakshuka – Includes spinach and feta, resembling a mix between shakshuka and spanakopita.
Italian Shakshuka (Eggs in Purgatory) – Uses basil, oregano, and parmesan, creating a dish similar to marinara sauce with eggs.
Spanish-Style Shakshuka – Often features chorizo or jamón, adding smoky, meaty depth but also increasing calorie content.

Modern & Creative Shakshuka Variations

Many modern chefs have put a twist on shakshuka, adapting it for different dietary preferences:

Green Shakshuka – Made with spinach, kale, and zucchini instead of tomatoes, offering a lower-carb alternative.
Vegan Shakshuka – Uses chickpeas or tofu in place of eggs.
Keto Shakshuka – Reduces tomatoes and onions, focusing on healthy fats and protein.

These variations show that shakshuka is incredibly versatile, fitting into many diets and flavor preferences.

9: Best Side Dishes to Serve With Shakshuka

Shakshuka is delicious on its own, but pairing it with the right sides can enhance its flavors while keeping it nutritious. Whether you want a low-calorie option or a heartier meal, there’s a perfect side for everyone.

Low-Calorie Sides for a Healthy Meal

If you’re mindful of the calories in shakshuka, consider these lighter options:

Fresh Salad – A simple cucumber and tomato salad adds crunch and freshness without extra calories.
Steamed Vegetables – Broccoli, spinach, or asparagus complement the savory tomato sauce while keeping the meal light.
Cauliflower Rice – A great low-carb substitute for bread, soaking up the sauce without adding many calories.

These sides keep shakshuka healthy and well-balanced.

Traditional Breads to Pair With Shakshuka

Shakshuka is often served with bread to scoop up the sauce, but different cultures use different varieties:

Pita Bread – A soft, fluffy option that pairs perfectly with Middle Eastern shakshuka.
Challah Bread – Slightly sweet, ideal for Israeli-style shakshuka.
Sourdough or Whole Wheat Toast – A healthier choice that provides fiber while keeping calories in check.

While bread is delicious, it adds extra calories, so portion control is key if you’re watching your intake.

Protein-Packed Additions for a Heartier Meal

Want to make shakshuka even more filling? These high-protein additions can boost satiety:

Grilled Chicken – A lean protein that pairs well with the bold shakshuka flavors.
Greek Yogurt – A dollop on top adds creaminess and probiotics while keeping the meal healthy.
Hummus – Provides plant-based protein and extra richness.

Whether you prefer a light and healthy meal or a more indulgent dish, there’s a perfect side to complement shakshuka.

Now that you know all about shakshuka’s calories, variations, and best pairings, why not try making your own? Experiment with different sides and ingredients to create your perfect shakshuka meal!

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Conclusion: Is Shakshuka a Healthy Choice?

Shakshuka is not just a flavorful and comforting dish—it’s also packed with essential nutrients that make it a healthy and satisfying meal. Whether you’re looking to lose weight, eat more protein, or simply enjoy a wholesome breakfast, shakshuka is a fantastic choice.

Final Takeaways:

A traditional serving of shakshuka contains 250-350 calories, but low-calorie versions can have as little as 150-200 kcal per serving.
The calories in shakshuka depend on ingredients and cooking methods—limiting oil, cheese, and bread can keep it lighter.
It is naturally high in protein, fiber, and antioxidants, making it a nutrient-dense meal.
Shakshuka is versatile, with variations that suit low-carb, keto, and vegan diets.

If you want to enjoy shakshuka guilt-free, stick to healthy modifications, such as using less oil, adding more veggies, and skipping processed ingredients. No matter how you prepare it, shakshuka remains a delicious and satisfying meal that fits into a balanced diet.

Now that you know all about calories in shakshuka, why not try making your own version? Get creative, experiment with flavors, and enjoy this nutritious dish! 🍳🔥