Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This high-protein shakshuka adds white beans, spinach and feta to eggs simmered in a tomato-pepper sauce for a filling breakfast or brunch.
The ingredients combine a meaningful protein source with produce, whole grains or legumes and unsaturated fats.
This recipe is part of our High-Protein Breakfast Recipes collection. You can also browse more High-Protein Recipes and Healthy Meals.
Why Readers May Like It
- 1Provides about 25.6 g of estimated protein per serving.
- 2Uses familiar ingredients available in major Tier-1 supermarkets.
- 3Balanced with protein, produce and practical carbohydrates.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from typical ingredient weights and standard food-composition references. Brands, produce size, cooking loss and substitutions can change the final values.
4 servings
Values are divided across the listed yield and are planning estimates rather than laboratory analysis.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
i Values are rounded for readability. Product labels, produce size, and measured cooking changes can shift the final estimate.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Eggs | 8 large eggs | 400 g | 618 kcal | 57.1 g | 3.8 g | 36.6 g |
| Cooked white beans, rinsed and drained | 1½ cups | 270 g | 406 kcal | 29.7 g | 90.9 g | 1 g |
| Crushed tomatoes, no salt added | 1 | 28 g | 6 kcal | 0.3 g | 1.5 g | 0.1 g |
| Baby spinach | 4 cups | 5 g | 3 kcal | 0.1 g | 0.7 g | 0 g |
| Red bell pepper, diced | 1 red bell pepper | 120 g | 40 kcal | 1.4 g | 9.7 g | 0.3 g |
| Small onion, diced | 1 small onion | 70 g | 30 kcal | 0.9 g | 8.8 g | 0.1 g |
| Crumbled feta | ½ cup | 75 g | 215 kcal | 11.9 g | 3.9 g | 15.4 g |
| Olive oil | 1 tablespoon | 14 g | 129 kcal | 0 g | 0 g | 13 g |
| Ground cumin | 1 teaspoon | 2 g | 9 kcal | 0.4 g | 1.2 g | 0.5 g |
| Smoked paprika | 1 teaspoon | 2 g | 7 kcal | 0.4 g | 1.7 g | 0.3 g |
| Garlic cloves, minced | 2 garlic cloves | 6 g | 10 kcal | 0.4 g | 2.7 g | 0 g |
| Calculated full-recipe total | 4 servings | 992 g | 1472 kcal | 102.4 g | 124.8 g | 67.2 g |
How This Nutrition Estimate Was Prepared
- Ingredient amounts were matched to standard food-composition references or typical package labels.
- The full recipe total was divided by 4 servings.
- Cooking changes water weight more than the core nutrient estimate.
- Use exact labels and measured weights when you need a closer personal estimate.
Accuracy note: these values are credible planning estimates, not laboratory analysis. For exact personal needs, use the labels on the products you buy and guidance from a qualified professional.
Ingredients
Recipe ingredients
Professional Step-by-Step Preparation
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Equipment
Have the listed equipment ready before preparing high-protein shakshuka with white beans, spinach and feta so measuring, cooking, and serving steps stay organized.
- Large lidded skillet (paid link)
- Chef’s knife and cutting board
- Wooden spoon or spatula
- Measuring cups and spoons (paid link)
Before You Start
Chop the vegetables and measure the spices before heating the skillet. Keep eggs refrigerated until they are ready to be cracked into the sauce.
Cook onion and bell pepper in olive oil until softened
About 5–12 minutesKeep the ingredients evenly distributed and use the visual cues in the step rather than relying only on the clock. Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Add garlic, cumin and paprika, then stir in tomatoes and white beans; simmer 8 to 10 minutes
About 8–10 minutesMix until the ingredients are evenly combined with no dry pockets remaining. Combine the ingredients in a mixing bowl (paid link) with enough room to avoid spilling.
Stir in spinach until wilted
About 2–3 minutesMix until the ingredients are evenly combined with no dry pockets remaining.
Make eight wells, crack in the eggs, cover and cook until whites are set and yolks reach your preferred doneness
About 5–12 minutesSpace the eggs apart, cover the skillet (paid link), and cook until the whites are set; cook longer if firmer yolks are preferred.
Finish with feta and serve warm
About 2–3 minutesAdd the fresh toppings close to serving time to preserve their color and texture.
How to Know It Is Ready
The tomato-bean sauce should be thick and bubbling gently, and the egg whites should be set before serving.
The sauce should be spoonable rather than watery, with tender peppers, beans, and wilted spinach.
Serve warm and add the feta at the end so it softens slightly without disappearing into the sauce.
Potential Benefits and Things to Consider
Potential Benefits
- About 25.6 g estimated protein per serving can help make breakfast more substantial.
- Whole grains, legumes, fruit or vegetables contribute fiber and micronutrients.
- The recipe can fit an active lifestyle when portions align with individual energy needs.
Things to Consider
- Protein needs vary with body size, training volume and total daily intake.
- Calories and sodium vary with brands and substitutions.
- No single breakfast guarantees weight loss, muscle gain or improved health.
Who May Enjoy This Recipe?
It May Work Well For
- Active adults who prefer a protein-forward breakfast.
- People who enjoy savory morning meals or balanced brunches.
- Readers wanting a whole-food alternative to highly processed breakfast options.
Best Times to Eat It
- Breakfast or brunch.
- After morning training when a complete meal is appropriate.
- Meal prep when the ingredients store well.
Individual energy and protein needs vary. Adjust portions for appetite, training, allergies and professional guidance.
How to Adjust It for Different Goals
For fewer calories
Use a little less grain, avocado, nuts, oil or other calorie-dense toppings while keeping vegetables and lean protein generous.
For more energy
Add an extra portion of whole grain, fruit, beans or starchy vegetables.
For more protein
Increase the main protein source or add Greek yogurt, cottage cheese, edamame or egg whites when they fit the recipe.
Recalculate estimates when ingredient amounts or serving sizes change substantially.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Swap quinoa and brown rice when the texture works for the recipe.
- Use spinach, kale or mixed greens interchangeably.
- Use another lean protein with similar cooking characteristics.
- Choose dairy-free yogurt or feta alternatives when needed.
Allergen Information
Potential allergens vary by recipe and can include dairy, soy, sesame, fish or shellfish.
Always check every packaged ingredient label because formulas can change.
Storage and Meal Preparation
Cool cooked components promptly and refrigerate in shallow airtight containers. Most cooked grain, bean and poultry components are best used within 3 to 4 days; cooked seafood is usually best within 2 to 3 days.
Store avocado, delicate greens, yogurt sauces and crunchy toppings separately when possible so texture stays fresh.
Reheat cooked foods until steaming hot and discard food that has been held at unsafe temperatures or shows spoilage.
Frequently Asked Questions
Yes. Store cooked components in airtight containers and keep delicate toppings separate until serving.
It can be a practical post-workout meal because it combines protein with carbohydrate, but ideal portions depend on your training and total daily intake.
Yes. Increase the main protein source or add Greek yogurt, cottage cheese, edamame or egg whites when appropriate.
No. They are estimates and can change with brands, ingredient size, cooking loss and substitutions.
No. It is general educational content and does not replace personalized guidance from a qualified professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, prescribe a diet, or replace individualized nutrition care. People with allergies, medical conditions, pregnancy, medications or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
General Nutrition References
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
