Low FODMAP Shakshuka Recipe

This savory Low FODMAP Shakshuka Recipe is made with garlic-infused oil, green bell pepper, scallion greens, canned tomatoes, and large eggs. The result is a bright, smokey, and tangy tomato base that makes a perfect main course. This recipe is an excellent choice for a healthy weekend brunch or a quick vegetarian dinner, providing a nourishing meal enough for 2 people.

Low FODMAP Shakshuka Recipe Ingredients

• 1 tbsp garlic-infused oil
• 1 green bell pepper, diced
• 1/2 cup green tops of scallions, sliced
• 1 tbsp tomato paste
• 1 can (14–15 oz) diced or crushed tomatoes (no onion or garlic added)
• 1/2 tsp ground cumin
• 1 tsp smoked paprika
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp chili flakes (optional)
• 4 large eggs
• 1/3 cup crumbled feta cheese (optional)
• Fresh parsley or chives for garnish

How To Make Low FODMAP Shakshuka

1. Sauté the aromatics: Heat the garlic-infused oil in a large skillet over medium heat and cook the diced green bell pepper for 5–6 minutes until it is soft.
2. Add green onions: Stir in the sliced scallion greens and cook for just 1 minute until they are fragrant but still bright green.
3. Bloom the spices: Mix in the tomato paste, cumin, smoked paprika, salt, pepper, and chili flakes, stirring for 30 seconds to wake up the flavors.
4. Simmer the sauce: Pour in the canned tomatoes and let the mixture simmer for 8–10 minutes until the sauce has thickened slightly.
5. Create egg wells: Use a large spoon to make 4 small indentations or “wells” in the bubbling tomato sauce.
6. Poach the eggs: Carefully crack one egg into each well, then cover the skillet with a lid.
7. Cook to preference: Steam the eggs for 6–10 minutes; shorter time will give you runny yolks, while longer time will set them firmly.
8. Garnish and serve: Sprinkle the crumbled feta and fresh herbs over the top and serve the dish immediately while hot.

Recipe Tips

• Check Tomato Labels: Many canned tomatoes contain “natural flavors” which often include hidden onion or garlic; look for brands that list only tomatoes, juice, and citric acid.
• Don’t Skimp on the Lid: Covering the pan is essential. The trapped steam cooks the top of the egg whites while the sauce poaches the bottom.
• Watch the Pepper Portions: Green bell peppers are low FODMAP in servings of 75g or less. Sticking to one pepper for the whole recipe keeps you well within the safe limit.
• Use Infused Oil Correctly: Ensure you use an oil where the garlic pieces have been strained out. The FODMAPs in garlic are water-soluble, not oil-soluble, making strained oil safe for your gut.

What To Serve Shakshuka

This flavorful dish is traditionally served with plenty of bread to soak up the extra sauce. Use a toasted gluten-free baguette or warm corn tortillas to keep the meal gut-friendly. For a fresh side, serve it with a simple cucumber and radish salad dressed in lemon juice. You can also add a side of roasted potatoes for a heartier breakfast.

How To Store Shakshuka Leftovers

• Refrigerate: Store the tomato sauce base in an airtight container for up to 3 days. It is best to store the sauce and eggs separately if possible, as eggs can become rubbery when reheated.
• Freeze: You can freeze the tomato sauce base (without the eggs) for up to 2 months. Thaw it in a pan, bring to a simmer, and then add fresh eggs when you are ready to eat.

Low FODMAP Shakshuka Recipe Nutrition Facts

• Serving Size: 1/2 of recipe (2 eggs + sauce)
• Calories: 245 kcal
• Total Fat: 15g
• Saturated Fat: 5g
• Cholesterol: 385mg
• Sodium: 890mg
• Total Carbohydrate: 14g
• Dietary Fiber: 4g
• Sugars: 7g
• Protein: 15g

Frequently Asked Questions

• Is tomato paste safe for a low FODMAP diet? Yes, in small amounts. Tomato paste is concentrated, so the fructose levels are higher. This recipe uses only 1 tablespoon for the entire pan, which is well within the safe threshold for most people.
• Can I use red bell peppers instead? You can, but red bell peppers have a lower FODMAP threshold than green ones. If you use red, keep your portion size slightly smaller to avoid a high intake of fructose.
• What if I don’t have a lid for my skillet? If you don’t have a lid, you can use a large baking sheet to cover the pan. If that isn’t an option, you can place the oven-safe skillet under a broiler for 2–3 minutes to cook the tops of the eggs.

Try More Recipes:

• Low FODMAP Scrambled Eggs Recipe
• Low FODMAP Scones Recipe
• Low FODMAP Breakfast Sausage Patties Recipe

Low FODMAP Shakshuka Recipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking time

20

minutes

Calories

245

kcal

This Low FODMAP Shakshuka Recipe is a vibrant, one-pan meal featuring eggs poached in a spiced tomato and bell pepper sauce. It avoids common triggers like onion and garlic while maintaining a deep, savory flavor profile.

Ingredients

• 1 tbsp garlic-infused oil
  

• 1 green bell pepper, diced
  

• 1/2 cup scallion greens
  

• 1 tbsp tomato paste
  

• 15 oz canned tomatoes
  

• 4 large eggs
  

• Cumin, paprika, salt, and pepper

Directions

• Sauté pepper in garlic-infused oil until soft; stir in scallion greens.
  
• Add spices and tomato paste, then pour in canned tomatoes and simmer for 10 minutes.
  
• Make 4 wells in the sauce and crack an egg into each.
  
• Cover and cook for 6–10 minutes until eggs are set to your liking.