Shakshuka Meal Prep – Hearty, Healthy, and Budget-Friendly
Prepare a hearty, budget-friendly shakshuka meal prep with spiced tomato sauce and poached eggs. Packed with flavour, protein, and veggies—perfect for any meal!
Servings: 5 People
Calories: 270kcal
Ingredients
- Spray Oil
- 1 - Red Onion, Diced
- 1 - Red Bell Pepper (Capsicum), Diced
- 8 - Garlic Cloves, Chopped
- 1 Bunch - Coriander (Cilantro) Roots & Stems Chopped & Leaves Reserved For Garnish
- 3 tp (12g) - Ground Cumin
- 3 tp (12g) - Smoked Paprika
- 1 tsp (2g) - Dried Chilli Flakes (Optional)
- 3 Cans (1.2kg) - Diced or Crushed Tomatoes
- ¾ Cup (180ml) - Vegetable or Chicken Stock
- 1 ½ Tbsp (30ml) - White Vinegar
- 10 - Large Eggs
- Salt & Pepper
- Persian Feta, Crumbled
- Coriander (Cilantro), Garnish
Instructions
- Heat a large pan over medium-high heat. Add oil, onion and capsicum, then sauté, stirring regularly, for 4 minutes or until the onion looks transparent. Next, add the garlic and coriander root and stem, then continue to cook, stirring, for 1 minute or until fragrant.
- Add the cumin, paprika, and chilli flakes. Cook for 1 minute or until the spices are well-toasted. Add the tomatoes and stock and season to taste. Bring to a boil, reduce the heat to low, and cook for 15 minutes or until reduced.
- Add the white vinegar to a saucepan filled with water and bring to a boil. Add the eggs and poach for 2 ½ minutes. Remove and place in a bowl of ice water to shock and stop the cooking process.
- Portion the tomato sauce into 5x 750ml prep containers and make two indentations in each container. Drop in the poached eggs and cover lightly with the tomato sauce. Garnish with coriander or flat-leaf parsley, Persian Feta, and cracked black pepper. Dig in.
Nutrition Guide
Nutrition Facts
Shakshuka Meal Prep
Serving Size
250 g
Amount per Serving
Calories
270
% Daily Value*
Fat
13
g
20
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Cholesterol
35
mg
12
%
Sodium
264
mg
11
%
Potassium
780
mg
22
%
Carbohydrates
19.6
g
7
%
Fiber
3
g
13
%
Sugar
6
g
7
%
Protein
17
g
34
%
Vitamin A
3000
IU
60
%
Vitamin C
50
mg
61
%
Calcium
111
mg
11
%
Iron
1.9
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Shakshuka Meal Prep Storage Instructions
The shakshuka will last 3-4 days in the fridge and 3 months in the freezer. Allow to thaw overnight in the fridge before reheating.
Shakshuka Meal Prep Reheating Instructions
To reheat, the best option is the microwave. Heat in 1-minute bursts until the sauce and eggs are hot. Alternatively, it can be reheated in a pan over medium-high heat. If reheating in a pan, you may need to add a splash of stock to rehydrate.
Watch How To Make The Recipe
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