(pictured above is a 1/3 size of the family size recipe below)

I’ve been heavy in the science for months on end, so this holiday weekend, I decided to get back into the kitchen instead!  On a recent trip to the Middle East, I discovered shakshuka – a delightful and healthy meal that can be enjoyed morning, noon or night. The eggs turn out poached, in a delectable, nutrient rich sauce.  It’s my new favorite!


I found several recipes online which I found to be pretty salty (due to the salt in canned tomatoes), so I suggest using no salt tomatoes and adding salt to taste instead (or – I actually found the right salt balance with 1/2 can salted tomatoes and 1/2 can unsalted tomatoes).  I had zucchini in the house so I threw those in, and I used a squirt of sriracha for a kick.  A couple of additional modifications and presto! – here is the DrSue take on shakshuka.  If you like, you can trim the calories and fat by sprinkling less cheese, use a low fat cheese, or skip the cheese completely (as in the picture).  For those eating lower carbohydrate nutrition plans, no modifications needed – it already is!


Also – if anyone out there is thinking of trying this with egg whites instead of eggs – don’t.  The egg whites cook into a fragmented mush, whereas the eggs poach so nicely when you add them whole. Trust me on this! (haha yes that was an epic fail)



  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic
  • 1/2 cup sliced mushrooms (shitake are amazing)
  • 1 cup diced zucchini
  • 2 tsp cumin
  • 1/2 tsp paprika
  • 1 tsp ground pepper (or more to taste)
  • 1 large can (can size around 800 mL) of diced tomatoes, no salt added
  • 2 tsp sriracha sauce (or other spicy sauce as you like)
  • 6 eggs
  • 1/2 cup grated cheddar cheese
  • salt to taste
  • finely chopped parsley as garnish



  1.  Heat olive oil in a large skillet over medium heat. Add onions, garlic, mushrooms, and zucchini. Cook and stir until slightly browned. Season with cumin, paprika, ground pepper, and salt to taste.
  2. Add tomatoes and sriracha.  Simmer uncovered on medium heat for about 15 minutes. Add water if sauce becomes too thick.
  3. Make a depression in the sauce for each egg with a large spoon.  Crack 1 egg into each indentation.
  4. Cover and cook until eggs are cooked to your desired doneness (some like yolks runny, others prefer them cooked solid!)
  5. Top with grated cheese and garnish with finely chopped parsley.


Makes 4 generous servings.


Per serving:

Calories: 268

fat: 15.8g

carbs: 15g

protein: 14.9g



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