- English
- Українська
- Русский
Three-Egg Shakshuka in Rich Tomato Sauce with Whole-Grain Bread
Tender eggs cooked in a flavorful tomato sauce with vegetables and spices, paired with whole-grain bread, create a hearty and healthy dish for an energetic start to the day.
Ingredients
For 1 serving- Egg3 piece
- Томат (помидор)250 g
- bell pepper120 g
- цибуля40 g
- Garlic1 clove
- Хліб зерновий70 g
- Flat-leaf parsley20 g
- Salt(optional)
- Black pepper(optional)
- Smoked Paprika(optional)
Instructions
- 1
Finely dice the onion, cut the bell pepper into small pieces, and mince the garlic.
- 2
Heat a non-stick skillet. Add the onion and pepper, pour in 2–3 tbsp of water, and simmer for 4–5 minutes until soft.
- 3
Add the garlic and cook for another 30 seconds, stirring constantly.
- 4
Add the crushed tomatoes, salt, pepper, and paprika. Simmer over medium heat for 5–7 minutes until the sauce thickens slightly.
- 5
Use a spoon to make three small wells in the sauce and gently crack the eggs into them.
- 6
Cover the skillet with a lid and cook for 4–6 minutes, until the egg whites are fully set but the yolks remain soft, or until your desired level of doneness.
- 7
Remove from heat and sprinkle with fresh herbs.
- 8
Serve with toasted whole-grain bread.
Ingredients
For 1 servingIngredients
Egg
3 piece
Томат (помидор)
250 g
bell pepper
120 g
цибуля
40 g
Garlic
1 clove
Хліб зерновий
70 g
Flat-leaf parsley
20 g
Salt
(optional)
Black pepper
(optional)
Smoked Paprika
(optional)
Step-by-step instructions
For 1 serving- 1
Finely dice the onion, cut the bell pepper into small pieces, and mince the garlic.
- 2
Heat a non-stick skillet. Add the onion and pepper, pour in 2–3 tbsp of water, and simmer for 4–5 minutes until soft.
- 3
Add the garlic and cook for another 30 seconds, stirring constantly.
- 4
Add the crushed tomatoes, salt, pepper, and paprika. Simmer over medium heat for 5–7 minutes until the sauce thickens slightly.
- 5
Use a spoon to make three small wells in the sauce and gently crack the eggs into them.
- 6
Cover the skillet with a lid and cook for 4–6 minutes, until the egg whites are fully set but the yolks remain soft, or until your desired level of doneness.
- 7
Remove from heat and sprinkle with fresh herbs.
Serve with toasted whole-grain bread.
Nutrition per serving
Macronutrients
23% of calories
Helps build and repair muscle tissue.
40% of calories
Provides energy for your body and brain.
37% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg | 215 | 19g | 1g | 14g |
| Томат (помидор) | 54 | 3g | 9g | 1g |
| bell pepper | 24 | 1g | 6g | 0g |
| цибуля | 16 | 0g | 4g | 0g |
| Garlic | 4 | 0g | 1g | 0g |
| Хліб зерновий | 200 | 6g | 30g | 6g |
| Flat-leaf parsley | 7 | 1g | 1g | 0g |
| Salt | — | — | — | — |
| Black pepper | — | — | — | — |
| Smoked Paprika | — | — | — | — |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
Cook's notes
If desired, dip pieces of bread into the tomato sauce and egg yolk.
You might also like
Tender Pumpkin and Cottage Cheese Fitness Casserole
70 min≈145 kcal
Baked Eggplants with Tomatoes and Suluguni Cheese
50 min≈77 kcal
Flourless Protein Bread
55 min≈87 kcal
Baked "Peach Pie" Oatmeal
40 min≈548 kcal
Baked Chocolate Banana Oatmeal with Nuts
35 min≈516 kcal
Protein Sandwiches on Whole-Grain Bread
25 min≈640 kcal
Healthy Adjarian khachapuri with cottage cheese dough
45 min≈538 kcal
Sulguni Scramble in Lava Wrap with Mixed Vegetables
12 min≈530 kcal
Ready to plan your week?
Add this recipe to your meal plan and build healthy habits that stick.
- Save timePlan ahead
- Eat healthyBalanced recipes
- Stay on trackReach your goals