Low-FODMAP Shakshuka; Gluten-free, Dairy-free, Vegetarian
May 12, 2023Printer Friendly Version
Low-FODMAP Shakshuka is a recipe my daughter has been begging me to make.
Shakshuka is a North African and Middle Eastern breakfast/brunch sensation. It consists of poached eggs in a simmering tomato sauce with zesty spices.
I make my version using one-pan for simplicity, and fire roasted tomatoes to add a little kick (*see note in recipe below). Feel free to add some feta or mozzarella at the end, or for a dairy-free option you can slice some avocado on top (about 1/8 avocado is one low-FODMAP serving).
It’s so delicious, you will fall in love with this flavorful meal. I love it for supper with some crusty bread to sop up all the sauce.
Notice that I use garlic infused oil in this recipe, but not actual garlic. Infused oils are easy to consume on the low-FODMAP diet since the garlic is not ‘soluble’ (absorbed) in the oil base. Read more low-FODMAP Diet Tips in my Top 11 Tips and Tricks for the low-FODMAP diet that no one ever tells you.
Chef’s notes: Although shakshuka looks amazing when cooked in a cast iron pan, the tomatoes are acidic and may erode the surface of this type of cookware. Unless your pan is well-seasoned, opt for a ceramic or aluminum option.
For a full list of low-FODMAP Breakfast Options, see my BEST low-FODMAP Breakfast Recipe blog.
You may also love my:
- Low-FODMAP Egg Cups with Turkey Bacon and Cheese
- Low-FODMAP Breakfast Bake
- Low-FODMAP Pizza Omelet
- Low-FODMAP Bacon, Spinach and Basil Frittata
- Low-FODMAP Maple Cinnamon French Toast Casserole
Or check out over 500 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
- 2 tablespoons garlic infused olive oil
- 1 medium zucchini (130g), chopped
- 65g is one low-FODMAP serving due to fructans)
- 1 bunch kale (75g) (about 5 leaves), stemmed and chopped
- Kale only contains trace FODMAPS
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/4 teaspoon cinnamon
- One 15 ounce can fire roasted tomatoes or plain canned tomatoes
- 4 ounces is one low-FODMAP serving due to fructose
- Select a brand without added onion and garlic
- Fire roasted tomatoes contain a small amount of green chilis.Although these are tested low in FODMAPs, the canned version is not reported on the Monash app. If you are uncertain, or you don’t enjoy spicy foods, then omit for this recipe
- 1/4 cup (2 ounces) tomato paste
- Select a brand without onion and garlic
- 1 ounce (28g) is one low-FODMAP serving due to fructans
- 1/4 cup (2 ounces) low-FODMAP vegan broth; mixed into the tomato paste
- Try my low-FODMAP certified Happy Soup for an easy & delicious option
- 2 tablespoons water
- 4 large eggs
- 1/2 teaspoon each of salt and pepper, plus to taste
- Fresh cilantro, chopped for garnish
- Feta or goat cheese, crumbled (optional, omit for dairy-free)
- Sliced avocado, or crusty low-FODMAP bread for serving
- Heat infused oil in a large sauté pan over medium heat. Add the chopped zucchini and cook until soft, about 3-5 minutes
- Add the kale, and sprinkle with 1/2 teaspoon salt and pepper.Stir fry until wilted, covering if necessary
- Pour the can of fire roasted tomatoes and juice into the pan, then add the tomato paste, broth, and then use the 2 tablespoons water to rinse the can and add to skillet.Sprinkle with all the spices and stir well. Season with additional salt and pepper, or additional spices to taste
- Allow the sauce to simmer, then use a large spoon to make small wells in the sauce and crack the eggs into each well
- Cover the pan and cook for 6-10 minutes, or until the eggs are done to your liking
- Garnish with chopped cilantro and optional cheese
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