Sugar-free Shakshuka
La Shakshuka es un plato tradicional de la cocina de Oriente Medio, similar a los tradicionales huevos al plato. Sin azúcar, fácil y saludable.
Sugar-Free Shakshuka: A Low-Carb, Nutritious Breakfast
Shakshuka, a vibrant dish rooted in Middle Eastern and North African cuisine, is a savory delight that’s perfect for any meal of the day. This traditional recipe shares similarities with dishes like Turkish Menemen, Mexican Huevos Rancheros, Spanish Huevos al Plato, and regional variations in Arabic, Moroccan, and Sephardic cuisines. From Israel’s spicier versions to Spain’s flamenco eggs and Manchego ratatouille with eggs, shakshuka has inspired countless adaptations worldwide. In this post, I’m sharing a sugar-free shakshuka recipe that’s low-carb, gluten-free, and ideal for breakfast, lunch, or a simple dinner. Made with eggs, tomatoes, peppers, and spices, this dish is easy, economical, and nutritious.
Let’s dive into its rich history, health benefits, and how to make this flavorful meal at home!
The Story Behind Shakshuka
Shakshuka’s origins trace back to North African gastronomy, spreading across the Middle East and Mediterranean with unique regional twists. In Israel, it’s often spicier, while Turkey’s Menemen is a breakfast staple. In Spain, variations like flamenco eggs in the south or eggs with chorizo reflect local flavors, and Mexico’s huevos rancheros add serrano chili for heat. For me, shakshuka holds a special place. Fresh out of university, newly married, and with a limited recipe repertoire, my husband and I discovered this dish through his family’s tradition of “eggs on a plate.” We added it to our humble recipe book, preparing it biweekly for cozy dinners. Though I went years without making it, the global popularity of shakshuka rekindled those memories, inspiring this sugar-free, low-carb version that’s just as comforting and delicious.
Sugar-free shakshuka is a low-carb, gluten-free breakfast that’s rich in Middle Eastern flavors and easy to prepare.
Why Sugar-Free Shakshuka?
Traditional shakshuka recipes often suggest adding sugar to balance tomato acidity, but I assure you it’s unnecessary. The natural sweetness of onions provides the perfect counterpoint, making this dish sugar-free and diabetic-friendly. Here’s why this version stands out:
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Low-Carb: Approximately 5-7g carbs per serving, compared to 15g with bread.
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Gluten-Free: No dough or flour, ideal for celiacs or grain-free diets.
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Sugar-Free: Relies on vegetables’ natural flavors, avoiding added sugars.
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Economical: Uses pantry staples, keeping costs low.
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Nutritious: Packed with protein, vitamins, and minerals from eggs and veggies.
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Flexible: Easily adaptable to your taste or dietary needs.
This shakshuka is perfect for a hearty breakfast if you like to start your day strong, but it’s equally suited for a light lunch or simple dinner.
Nutritional Benefits of Key Ingredients
This shakshuka is a nutritional powerhouse, driven by wholesome ingredients.
Eggs
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High-Quality Protein: 6g per egg, supporting muscle growth and satiety.
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Low-Calorie: ~75 kcal per egg, ideal for calorie control.
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Vitamin-Rich: B vitamins (B1, B2, B6, B12), A, D, and E for energy, immunity, and vision.
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Mineral Source: Iron, selenium, iodine, folate, and zinc boost metabolism and thyroid health.
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Healthy Fats: Unsaturated fats promote cardiovascular health.
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Choline: Supports fetal brain development, beneficial for pregnant women.
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Eye Health: Lutein and zeaxanthin prevent cataracts.
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Satiating: Hard-cooked eggs keep you full longer.
With eggs, tomatoes, and spices, it’s nutritious, satiating, and perfect for keto or diabetic-friendly diets.
Vegetables (Tomatoes, Peppers, Onions, Garlic)
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Low-Carb: 4-5g carbs per 100g, keto-friendly.
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High Fiber: Supports digestion and blood sugar control.
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Vitamin-Packed: Tomatoes offer vitamin C and lycopene; peppers provide vitamin A; onions add quercetin for immunity.
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Antioxidants: Reduce inflammation and protect against chronic diseases.
Spices (Cumin, Chili)
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Metabolism Boost: Cumin aids digestion and metabolism.
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Anti-Inflammatory: Chili’s capsaicin reduces inflammation and boosts circulation.
These ingredients make shakshuka nutrient-dense, satiating, and perfect for keto, paleo, or diabetic-friendly diets, ensuring a meal that’s both healthy and satisfying.
Sugar-Free Shakshuka Recipe
This easy recipe yields a rich, flavorful shakshuka that’s simple to prepare, even for beginners. It requires minimal cooking skills—just patience and respect for the cooking order.
Ingredients (Serves 4)
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4 large eggs
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4 medium ripe tomatoes, diced (or 1 can crushed tomatoes, 14 oz)
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1 red bell pepper, diced
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1 medium onion, finely chopped
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2 garlic cloves, minced
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1 tsp ground cumin
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½ tsp chili powder (adjust for heat preference)
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2 tbsp olive oil
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½ tsp sea salt
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¼ tsp black pepper
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Fresh parsley, chopped (for garnish)
This versatile recipe uses pantry staples, making it an economical and practical meal for any time of day.
Instructions
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Cook the Base: Heat olive oil in a large skillet or flat pot over medium heat. Sauté onion for 5 minutes until translucent. Add garlic, cumin, and chili powder, cooking for 1 minute until fragrant.
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Add Veggies: Stir in diced tomatoes and bell pepper. Cook for 10-15 minutes, stirring occasionally, until the sauce thickens and the flavors meld. Season with salt and pepper.
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Add Eggs: Make 4 wells in the sauce with a spoon. Crack an egg into each well. Cover the skillet and cook for 5-7 minutes, until the egg whites are set but the yolks are still runny (or cook longer for firmer eggs).
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Garnish and Serve: Remove from heat, sprinkle with chopped parsley, and let the sauce rest for 5 minutes to deepen flavors. Serve hot with a side of flatbread or crackers.
Accompaniment: Low-Carb Flatbread
Traditional shakshuka is served with bread, but I recommend a low-carb flatbread to keep carbs in check:
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Ingredients: ½ cup almond flour, ¼ cup cauliflower rice, 1 tbsp arrowroot, 1 tbsp tapioca flour, ½ tsp garlic powder, ½ tsp sea salt, ½ tsp oregano, 2 tbsp water, 1 tsp apple cider vinegar, 1 tbsp olive oil.
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Instructions: Mix dry ingredients, then add wet ingredients to form a dough. Roll out thinly, cook on a skillet over medium heat for 2-3 minutes per side until golden. Serve in moderation (1 small piece).
Alternatively, use okara crackers or opt for high-quality, traditional bread from a local bakery if you’re not strictly low-carb.
Tips for Success
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No Sugar Needed: Skip sugar in the tomato sauce; onions provide natural sweetness.
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Egg Timing: Add eggs at the last moment to avoid overcooking; they should remain tender.
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Resting: Let the sauce rest before serving for richer flavors.
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Variations: Add spinach, mushrooms, or smoked paprika for variety.
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Storage: Refrigerate for up to 3 days; reheat gently to avoid overcooking eggs.
Served with a low-carb flatbread, this shakshuka offers a guilt-free way to enjoy a traditional dish without the carbs.
Why I Love This Recipe
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Easy: Simple preparation, perfect for beginners.
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Economical: Uses affordable pantry staples.
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Nutritious: High in protein, vitamins, and minerals.
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Improvisable: Works with whatever veggies you have on hand.
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Flexible: Customize with spices or add-ins to suit your taste.
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Practical: Cooks in one pan, minimizing cleanup.
Sugar-free shakshuka is a low-carb, gluten-free masterpiece that brings the vibrant flavors of Middle Eastern cuisine to your table. With eggs, tomatoes, peppers, and spices, it’s a nutrient-dense, diabetic-friendly dish that’s perfect for breakfast, lunch, or dinner. Its simplicity, affordability, and flexibility make it a go-to for keto or paleo lifestyles. Have you tried shakshuka? What’s your favorite variation? Share your thoughts in the comments and explore more low-carb recipes on our site. Whip up this dish, savor its warmth, and enjoy a healthy, flavorful meal! Cheers!
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Shakshuka sin azúcar
La Shakshuka es un plato tradicional de la cocina de Oriente Medio, similar a los tradicionales huevos al plato. Sin azúcar, fácil y saludable.
Ingredients
- 1 cebolla mediana
- 0.5 pimiento rojo
- 1 diente de ajo
- 400 gramos tomate natural triturado
- 4 huevos
- 2 guindillas
- 0.5 cucharadita pimentón dulce
- 1 rama de perejil fresco
- 2 cda aceite de oliva virgen extra
- 1 pizca sal marina
- 1 pizca pimienta negra molida
Instructions
- En una sartén, donde además serviremos el plato, sofreímos la cebolla cortada en juliana fina, con aceite de oliva y un poquito de sal marina.
- Después de 5 minutos, añadimos el ajo machacado o cortado muy fino y lo sofreímos también, con cuidado de que no se queme.
- Ahora es el turno del pimiento rojo, a mi me gusta cortarlo en tiras y sofreírlo así. Dejamos que se sofría todo junto.
- Si te gusta el sabor que aporta el pimentón dulce, justo antes de añadir el tomate natural triturado, es cuando debes añadir una cucharadita. Dale unas vueltas con mucho cuidado de que no se queme.
- Añadimos la lata de tomate natural triturado, sal y pimienta. Remueve y deja cocer durante 20 minutos a fuego moderado bajo, tapa la sartén porque va a salpicar.
- Cuando el tomate esté cocido, (notarás cómo cambia el olor), casca los 4 huevos sobre la salsa, repartidos por la sartén, échales un poquito de sal encima y tapa. Deja que se cocinen entre 5 y 10 minutos. La idea es que las claras queden cocidas, pero las yemas estén líquidas.
- En el último momento echa por encima perejil fresco picado y sirve en la misma sartén. ¡Delicioso!
- Acompaña la Shakshuka de tu pan preferido, yo te aconsejo un flatbread preparado con harina de frutos secos o unos crackers de okara. ¡Salud!
Notes
- Ajusta las especias a tu gusto, yo le he puesto 2 guindillas para obtener un ligero toque picante, puedes echar más o evitarlas.
- El comino es opcional, en la cocina árabe se usa mucho y a este plato le va muy bien, si te gusta añádelo, de lo contrario evítalo, no es necesario.
- Termina el plato con perejil fresco y pimienta molida. Si eres amante del cilantro, también puedes usarlo. Un poco de cebollino picado también le iría muy bien y le daría un toque muy fresco.
- Puedes preparar el sofrito y la salsa de tomate por la mañana y dejarlo reposar hasta la hora de comer, añade los huevos en el último momento para que no se cocinen demasiado. De esta manera la salsa estará mucho más sabrosa.
- Esta receta es bastante saciante, gracias a los huevos. Yo suelo añadir dos huevos por persona, si necesitas comer más pon tres.
- ¡Y recuerda!, no le pongas azúcar a la salsa de tomate, no lo necesita.
Nutrition Facts
Shakshuka sin azúcar
Amount Per Serving
Calories 360
Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Cholesterol 327mg109%
Sodium 205mg9%
Potassium 1142mg33%
Carbohydrates 26g9%
Fiber 5g21%
Sugar 13g14%
Protein 15g30%
Vitamin A 2600IU52%
Vitamin C 64.4mg78%
Calcium 98mg10%
Iron 5.3mg29%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
Jose
Excelente post y estupenda receta. ¡Enhorabuena!