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Low Carb Mediterranean Baked Eggs: Shakshuka

Low Carb Mediterranean Baked Eggs: Shakshuka
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Eggs are a great source of nutrition, one large egg containing 6 grams of protein and an array of vitamins and minerals.  This wonderful baked egg rendition of  a North African version of Shakshuka (aka Chakchouka), is a perfect one-pot dish for any meal…breakfast, lunch or dinner. And it’s low carb to-boot!

Slow carb baked eggs (Shakshouka)
Slow carb baked eggs (Shakshouka)

Jump to: Recipe for Easy Baked Eggs | Shakshuka vs Mediterranean Baked Eggs

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Mediterranean Baked Eggs vs. Shakshouka (aka Chakchouka)?

There are a number of versions of this type of egg dish, from the Latin American Huevos Rancheros to the Tunisian Shakshouka.  The Tunisian version of this egg and vegetable dish is traditionally served in a cast iron pan with crusty bread to mop up the sauce.  

The recipe below started with the vegetables that I had on hand, then added a harissa spice blend and cumin as the primary spices, and baked the eggs in the simmering ragout in a hot oven.

There are endless variations to this dish, depending on the vegetables and spices you like.  My family was quite pleased with this version, which I am calling  Mediterranean Baked Eggs.

Mediterranean Baked Eggs

Mediterranean baked eggs with tomatoes and spices on a white plate.
Mediterranean Baked eggs: Shakshuka

Other Easy Egg Recipes for Breakfast, Lunch or Dinner

Like many of you, I enjoy eggs for dinner almost as often as for breakfast! Here are a few of my favorites:

Low Carb Baked Eggs with Chile Verde Sauce

Low carb Mexican baked eggs in chile verde sauce, still in skillet
Mexican baked eggs in chile verde sauce

Low Carb Chorizo and Eggs

Low Carb Dinner of Chorizo and Eggs
Low Carb Dinner of Chorizo and Eggs

Swiss Chard with Nested Eggs

Swiss chard with nested eggs
Swiss chard with nested eggs

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Mediterranean Baked Eggs

Slow carb baked eggs (Shakshouka)
This is a dish of baked eggs in a tomato-onion ragu, a version of the North African dish known as Shakshuka. It is easy and works well for breakfast, lunch or dinner!
4.60 from 5 votes
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4
Calories 176

Equipment

Ingredients

  • 2 Tablespoons Olive oil
  • ½ Large onion chopped
  • 3-4 cloves garlic
  • 7-8 oz. can roasted peppers
  • 5-6 mushrooms sliced
  • 8 oz can diced tomatoes
  • 2 Teaspoons ground cumin
  • 1 Tablespoon harissa sauce
  • 2 Tablespoons fresh parsley chopped
  • 4 large eggs
  • Salt & Pepper to taste

Instructions
 

  • Preheat oven to 400° F.
  • In a large (about 8 inch) cast iron skillet, heat oil over medium-high heat. Add onions and cook until softened and caramelized, about 5 minutes.
    2 Tablespoons Olive oil, 1/2 Large onion
  • Add garlic and cook for about 30 seconds. Add roasted peppers, mushrooms and tomatoes and cook until soft and thoroughly mixed in with onions. Add cumin and harissa and simmer everything together 5-10 minutes
    3-4 cloves garlic, 7-8 oz. can roasted peppers, 5-6 mushrooms, 8 oz can diced tomatoes, 2 Teaspoons ground cumin, 1 Tablespoon harissa sauce
  • Remove pan from heat and stir in parsley. Taste and season with salt and more harissa, if desired.
    2 Tablespoons fresh parsley, Salt & Pepper to taste
  • Spread the tomato mixture evenly over the bottom of the cast iron pan.
  • Make 4 shallow wells in the mixture and gently crack 1 egg into each well, being careful not to break yolks. Season to taste with salt and pepper
    4 large eggs
  • Bake for 10 to 12 minutes, until eggs are barely set. Eggs can overcook quickly so check them often and remove from oven when they still look a little underdone as they will continue to cook in the hot mixture (known as a ragout).
  • Sprinkle with parsley if desired and serve immediately

Notes

Substitutions:
The vegetables can vary according to your preferences. I started with the vegetables that I had on hand, then added harissa and cumin as the primary spices, and baked the eggs in the simmering ragout in a hot oven.

Nutrition

Calories: 176kcalCarbohydrates: 9gProtein: 9gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 186mgSodium: 886mgPotassium: 396mgFiber: 2gSugar: 3gVitamin A: 633IUVitamin C: 32mgCalcium: 85mgIron: 3mg
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Online Diet/Health Coaching:

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There are some wonderful coaches and the testimonials will tell you what you need to know.  Contact me at [email protected] to get a referral to some of the tested, experienced online coaches on Coach.me.

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  4. Elissa says:

    Made this recipe, exactly as written, for dinner with my 11yr child and myself. We each had different opinions. My daughter found the individual uncooked ingredients good but the overall dish, once cooked was bland. I liked all the ingredients also and thought the dish, once cooked, was “okay”. It definitely could use more spices. If you are a fan of spicy food, I would recommend adding a few dashes of Japanese Seven Spice while everything is cooking.

    I would make it again, but add more spices. Oh and watch those eggs, I found 10mins @ 400 degrees in my electric oven cooked the eggs past runny.3 stars

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