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!
Shakshuka Meal Prep
Ingredients
- Spray Oil
- 1 Red Onion Diced
- 1 Bell Pepper (Capsicum) Diced
- 8 Garlic Cloves Chopped
- 1 bunch Coriander (Cilantro) Roots & Stems Chopped & Leaves Reserved For Garnish
- 12 g Ground Cumin
- 12 g Smoked Paprika
- 2 g Dried Chilli Flakes Optional
- 1.2 kg Diced Tomatoes
- 180 ml Vegetable or Chicken Stock
- 22.5 ml White Vinegar
- 10 Large Eggs
- 80 g Persian or Greek Feta Crumbled
- Coriander (Cilantro) Garnish
- Salt & Pepper
Method
- Heat a large pan over medium-high heat. Add the oil, onion, and capsicum, and sauté, stirring regularly, for 4 minutes, or until the onion looks translucent. Add the garlic and coriander root and stem, and continue cooking, 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.
- Portion the tomato sauce into 5 x 750ml containers and cool before sealing. Refrigerate or freeze until ready to eat.
- When ready to serve, reheat the sauce and make two indentations in it. In a saucepan filled with water, add the white vinegar and bring to a boil. Add the eggs and poach for 2½ minutes. Remove and place in a bowl of ice water briefly to stop the cooking process, then nestle into the warm sauce. Garnish with coriander or flat-leaf parsley, Persian feta, and cracked black pepper.
Chef's Tips
Toast the cumin, paprika, and chilli flakes for the full minute before the tomatoes go in, as written — this blooms their flavour into the oil rather than tasting raw once the liquid hits the pan.Shock the poached eggs in ice water immediately, as written — this stops the residual heat from continuing to set the yolk past the soft stage you're aiming for.Nestle the eggs gently into the indentations rather than dropping them in — they're already delicate from poaching, and breaking the yolks here means they won't hold together when reheated later.
Storage & Reheating
Refrigerate for up to 3 days, or freeze the tomato sauce for up to 3 months, in an airtight container — store it without the eggs if freezing.Poach the eggs fresh and nestle them into the sauce just before serving, rather than freezing them, since previously cooked eggs turn rubbery and watery once thawed.To reheat, warm the sauce gently in the microwave or in a pan over low heat, then add freshly poached eggs. Garnish with fresh herbs and feta once reheated. Thaw frozen sauce in the fridge overnight before reheating.
Serving 250gCalories 270kcalCarbohydrates 19.6gProtein 17gFat 13gSaturated Fat 4gPolyunsaturated Fat 2gMonounsaturated Fat 6gCholesterol 35mgSodium 264mgPotassium 780mgFiber 3gSugar 6gVitamin A 3000IUVitamin C 50mgCalcium 111mgIron 1.9mg
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.
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