Keto Shakshuka with Harissa
Keto shakshuka with harissa is a North African inspired breakfast or lunch: eggs poach directly in a spicy tomato sauce with bell pepper and harissa paste. Each serving has just 7 g of net carbs, along with 22 g of fat and 14 g of protein. Vegetarian, made in a single pan and on the table in 20 minutes.
The key facts at a glance
- Prep and cook time: approx. 20 minutes - a one-pan dish without much fuss.
- Only about 7 g of net carbs and 22 g of fat per serving.
- Ingredients: eggs, chopped tomatoes, harissa paste, red bell pepper, garlic, olive oil.
- Suited to keto beginners, vegetarians and anyone after a quick, spicy breakfast.
Ingredients
One serving is 2 to 3 eggs in the sauce. For more fat, drizzle on extra olive oil or add feta.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| eggs | - | |||
| chopped tomatoes | canned | |||
| canned | ||||
| red bell pepper | 1 red bell pepper, diced | |||
| 1 red bell pepper, diced | ||||
| garlic cloves | pressed | |||
| pressed | ||||
| harissa paste | sugar-free, adjust to taste | |||
| sugar-free, adjust to taste | ||||
| ground cumin | - | |||
| smoked paprika | - | |||
| olive oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
| fresh coriander | for garnish | |||
| for garnish | ||||
| feta cheese | optional, for garnish | |||
| optional, for garnish | ||||
Preparation
The sauce, made from tomatoes, bell pepper and spices, is built up in a single pan. Wells are then pressed into it, eggs are dropped in and the lid goes on to poach them. Serve straight from the pan.
Why shakshuka works well on keto
Traditional shakshuka is eaten with bread, which quickly adds 30 to 40 g of carbs. The ketogenic version is served without bread, straight from the pan, or with a small slice of keto bread on the side. The tomato amount is deliberately kept low: 200 g of chopped tomatoes for two servings deliver about 4 g of net carbs, while eggs and olive oil provide the fat base. Harissa is a North African chilli paste made from ground chillies, garlic and spices; it contains hardly any carbs as long as no sugar has been added. Per serving that adds up to 22 g of fat, 14 g of protein and 7 g of net carbs.
Source: FDDB nutrition database
Use tomatoes in a controlled way
Tomatoes naturally contain sugar and roughly 3 to 4 g of net carbs per 100 g. In this shakshuka the amount is capped at 200 g for two servings - enough for a silky sauce, low enough to keep the carbs keto friendly.
Harissa: heat without sugar
Check the ingredient list on supermarket harissa paste, as some versions add sugar or starch as a binder. A good harissa contains only chillies, garlic, oil and spices, which keeps it keto compatible.
How do I serve and vary the shakshuka?
From my own experience, I recommend serving the eggs while the yolks are still slightly runny - they mix into the sauce and make every spoonful creamier. Fresh coriander, crumbled feta and a drizzle of good olive oil at the end make all the difference.
Prep ahead and storage
The tomato sauce can be made a day in advance and stored in the fridge. The eggs are always freshly poached, since they take on too much flavour if they sit in the sauce too long. Reheated sauce plus fresh eggs makes for a quick weekday version.
Higher protein variation
For more protein, stir in browned ground chicken or sugar-free merguez sausage before adding the eggs. It makes the dish more filling without meaningfully raising the net carbs.
Which tips help with keto shakshuka?
- A cast iron pan with a lid is ideal: it holds the heat evenly and is perfect for poaching.
- Start with harissa sparingly (1 tsp) and adjust to taste - brands vary widely in heat.
- Put the lid on, but not for too long: 4 to 5 minutes for runny yolks, 7 to 8 minutes for fully set.
- Skip the bread - the dish is complete without it.
- Crumble feta or goat cheese on top for extra fat and umami flavour.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto classification |
|---|---|---|---|
| Calories | approx. 110 kcal | approx. 290 kcal | Light breakfast or lunch; easy to round out with sour cream or feta. |
| Light breakfast or lunch; easy to round out with sour cream or feta. | |||
| Fat | approx. 8 g | approx. 22 g | Keto friendly; comes from olive oil and egg yolks. |
| Keto friendly; comes from olive oil and egg yolks. | |||
| Net carbs | approx. 2.7 g | approx. 7 g | Moderate; tomatoes and bell pepper contribute most of it - keep the amount in check. |
| Moderate; tomatoes and bell pepper contribute most of it - keep the amount in check. | |||
| Sugar | approx. 2.1 g | approx. 5 g | Natural sugars from tomatoes and bell pepper; no sweeteners in the recipe. |
| Natural sugars from tomatoes and bell pepper; no sweeteners in the recipe. | |||
| Protein | approx. 5.3 g | approx. 14 g | Solid for a vegetarian dish; mainly from the eggs. |
| Solid for a vegetarian dish; mainly from the eggs. | |||
| Salt | approx. 0.6 g | approx. 1.6 g | Harissa paste is already salty - no extra salt needed. |
| Harissa paste is already salty - no extra salt needed. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is shakshuka keto friendly without bread?
Yes. The recipe is designed to be complete without bread. The sauce provides plenty of moisture for the eggs. You can add keto bread, but that will raise the carbs depending on the recipe.
Can I replace harissa with something else?
Yes. A mix of smoked paprika, chilli flakes and a little garlic gives a similar effect. For a smoky depth, a teaspoon of chipotle paste also works well.
How do I make sure the eggs poach properly?
The sauce should be simmering (not boiling vigorously) before the eggs go in. Put the lid on and turn the heat down to medium. 4 to 5 minutes gives runny yolks; 7 to 8 minutes gives fully set eggs.
Does shakshuka work as a keto breakfast for weight loss?
It can work well: eggs and olive oil are filling, and the net carbs are low. If you want to keep calories lower, cut the olive oil slightly or skip the feta.