Low FODMAP Shakshuka Recipe

10 mins

20 mins

8 servings

Description of FODY's Low FODMAP Shakshuka

A few years ago, we had never heard of 'shakshuka', and then all of a sudden, it's everywhere! This easy, versatile Low FODMAP dinner idea consisting of poached eggs in a highly seasoned tomato sauce, originated in North Africa and is also popular throughout the Middle East. It works for breakfast, brunch, lunch or a light dinner, and we think its popularity here in the West comes from the fairly recent trend of putting eggs on everything from sandwiches to soups, salads to grain bowls. It makes sense that a simple, approachable traditional dish like this would become well liked. The original approach uses a fair amount of onions, which we have replaced with scallion greens in this Low FODMAP shakshuka variation. The only part of the dish that is tricky is timing, as you want to serve it when the egg whites are set, but the yolks are still runny. Serve with some Low FODMAP bread to sop up all the luscious tomato sauce!

Low FODMAP Shakshuka Ingredients

  • 3 tablespoons Low FODMAP Garlic-Infused Olive Oil
  • 1 cup (64 g) chopped scallion greens
  • 1/2 large green bell pepper, stemmed, cored and diced
  • 1/2 large red bell pepper, stemmed, cored and diced
  • 1/2 serrano or jalapeno chile, stemmed, seeded and minced
  • 1 tablespoon smoked paprika (or sweet paprika)
  • 1 teaspoon cumin
  • 28 ounce (794 g) can whole, peeled tomatoes
  • 1 cup (240 ml) Fody Original Mild Low FODMAP Salsa
  • 1/2 cup (16 g) chopped flat leaf parsley, divided
  • Kosher salt
  • Freshly ground black pepper
  • 8 large eggs, at room temperature

Cooking Directions for Low FODMAP Shakshuka

Heat olive oil in a 12 inch (30.5 cm) wide, deep skillet over medium heat. Add chopped scallions, green and red pepper and minced chile and sauté until softened and beginning to brown, about 5 to 6 minutes.

Stir in paprika and cumin and cook for about 30 seconds. Crush the tomatoes with your hands right over the pan and add to the sautéed vegetables. Add any liquid from the can as well and also stir in salsa. Adjust heat and simmer for about 5 to 8 minutes, stirring occasionally, until sauce has thickened slightly. Stir in 1/4 cup (8 g) of the parsley, then season to taste as needed. You might not need any extra salt, so do not automatically add it; taste first.

With heat on low, make 10 wells within the sauce with the back of a broad spoon evenly spaced around the pan and in the center. Crack an egg into each well. Spoon a little sauce on top of each egg to facilitate the whites cooking more evenly along with the yolks. Cover the pan and cook on low heat for about 5 to 7 minutes or until egg whites are set and yolks are still runny. Sprinkle remaining parsley on top and serve this Low FODMAP shakshuka immediately with crusty bread to dip into the yolks and the sauce!

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. Low FODMAP Recipes come courtesy of FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP shakshuka recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.