Shakshuka with Feta and Herbs

Why This Works for Intermittent Fasting

Shakshuka delivers a powerful combination of whole eggs and feta — two of the most satiating protein-and-fat sources available. The high fat content slows gastric emptying, keeping hunger at bay long after your eating window closes. With minimal net carbs from vegetables only, it slots neatly into any 16:8 or 18:6 protocol without triggering a blood sugar spike.

Ingredients

• 4 large eggs
• 1 can (400 g) crushed or finely chopped tomatoes (no added sugar)
• 1 red bell pepper, finely diced
• ½ small onion, finely diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground coriander
• ¼ tsp cayenne pepper (adjust to taste)
• Salt and freshly ground black pepper, to taste
• 100 g feta cheese, crumbled
• Small handful fresh flat-leaf parsley or coriander, roughly chopped

Instructions

1. Heat the olive oil in a wide, heavy-based skillet or sauté pan over medium heat.
2. Add the diced pepper and onion. Cook, stirring occasionally, for 5 minutes until softened.
3. Add the garlic, cumin, smoked paprika, coriander, and cayenne. Stir constantly for 1 minute until fragrant.
4. Pour in the crushed tomatoes and season with salt and black pepper. Stir to combine, then reduce heat to medium-low and simmer uncovered for 10–12 minutes, stirring occasionally, until the sauce has thickened.
5. Using a large spoon, create 4 shallow wells in the sauce. Crack one egg carefully into each well.
6. Cover the pan with a lid and cook on low heat for 6–8 minutes, until the egg whites are just set but the yolks are still runny. (For firmer yolks, cook an additional 2 minutes.)
7. Remove from heat. Scatter the crumbled feta evenly over the top and finish with the fresh herbs.
8. Serve immediately, straight from the pan, divided between two bowls.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. This protein-dense, high-fat dish delivers lasting satiety in a single bowl, making it ideal as the first meal after an overnight fast or as the anchor meal of a one-meal-a-day protocol.

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