Shakshuka is one of those dishes that feels like a warm hug in a skillet. Eggs are gently poached in a rich, spiced tomato sauce until the whites are just set and the yolks are still runny — perfect for scooping up with a spoon (or, let's be honest, eating straight from the pan). This version keeps things keto-friendly at just 7g net carbs per serving by using a measured amount of crushed tomatoes and loading up on spices, peppers, and a generous crumble of salty feta on top. It's a one-pot wonder that comes together in about 35 minutes, and it works just as well for a lazy weekend brunch as it does for a quick weeknight dinner. If you're doing vegetarian keto, this is the kind of recipe you'll come back to again and again.

Why This Works on Keto

While tomatoes do contain some carbs, the amount used here is carefully portioned so each serving stays well within keto limits. The eggs and feta provide a solid dose of protein and fat, making this a balanced and satisfying meal. The olive oil base adds healthy monounsaturated fats, and the combination of cumin, paprika, and chili flakes gives you big flavour without adding a single carb.

Ingredients

  • 6 large eggs
  • 400g canned crushed tomatoes (one standard can)
  • 60g feta cheese, crumbled
  • 1 medium red bell pepper (about 120g), diced
  • 1 small onion (about 80g), finely diced
  • 3 cloves garlic, minced
  • 2 tbsp extra virgin olive oil
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chili flakes (adjust to taste)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Fresh cilantro or parsley for garnish

Instructions

  1. Heat the olive oil in a large, deep skillet or cast-iron pan over medium heat. Add the diced onion and bell pepper and cook for 5-6 minutes, stirring occasionally, until softened and lightly golden.
  2. Add the minced garlic, cumin, smoked paprika, and chili flakes. Stir and cook for about 30 seconds until fragrant — be careful not to burn the garlic.
  3. Pour in the crushed tomatoes and stir to combine. Season with salt and pepper. Let the sauce simmer for 8-10 minutes, stirring occasionally, until it thickens slightly and the flavours meld together.
  4. Using the back of a spoon, make 6 small wells in the sauce. Crack one egg into each well. Try to keep the yolks intact.
  5. Cover the pan with a lid and reduce the heat to medium-low. Cook for 6-8 minutes, until the egg whites are set but the yolks are still soft and runny. For firmer yolks, cook an additional 1-2 minutes.
  6. Remove from heat, scatter the crumbled feta over the top, and garnish with fresh cilantro or parsley.
  7. Serve straight from the pan while everything is still hot.

Tips & Variations

For a spicier kick, add a finely chopped fresh jalapeño along with the onion. You can also stir in a handful of baby spinach or kale before adding the eggs for extra greens. If you prefer a smoother sauce, blend the crushed tomatoes before adding them to the pan. Leftover sauce (without eggs) keeps well in the fridge for 3 days — just reheat and crack fresh eggs in when you're ready to eat.

Can I use fresh tomatoes instead of canned?
Yes, you can use about 500g of ripe fresh tomatoes. Score, blanch, peel, and roughly chop them. Fresh tomatoes will need a bit more simmering time (12-15 minutes) to break down into a sauce consistency.
Is shakshuka suitable for meal prep?
The sauce itself preps well — make a batch and store it in portions. However, the eggs are best cooked fresh each time. Reheat a portion of sauce in a small pan, make a well, crack an egg in, and cover for a few minutes.
What can I eat with shakshuka instead of bread?
On keto, try it with almond flour flatbread, a few slices of halloumi, or simply enjoy it on its own with a side of avocado. You can also spoon it over cauliflower rice for a heartier meal.