Quick Answers
Shakshuka is a nutritious Middle Eastern dish made with eggs, tomatoes, spices, and vegetables. Some key reasons why it is a healthy choice include:
- Packed with nutrients like protein, fiber, vitamins, and minerals
- Contains eggs which are a high-quality source of protein
- Includes vegetables like bell peppers, onions, and garlic
- Made with tomato sauce, an excellent source of the antioxidant lycopene
- Spices like cumin, paprika, cayenne add anti-inflammatory benefits
- Relatively low in calories compared to other breakfast dishes
- Can be part of a balanced, Mediterranean-style diet
Nutritional Profile of Shakshuka
To understand why shakshuka is so healthy, it’s important to look at its nutritional components. The primary ingredients in shakshuka are:
- Eggs
- Tomatoes
- Bell peppers
- Onions
- Garlic
- Olive oil
- Spices like cumin, paprika, cayenne
- Herbs like parsley, cilantro
Let’s explore the specific nutrients found in these ingredients that make shakshuka such a nourishing dish:
Protein from Eggs
A key component of shakshuka is eggs. Typically recipes call for 2-6 eggs per batch. Eggs are one of the highest quality sources of protein available. Just one large egg contains about 6 grams of protein along with all 9 essential amino acids our bodies need. Egg protein helps support building and maintaining muscle mass, which is especially important as we age. Eggs also promote satiety and keep you feeling full for longer after a meal.
Fiber from Vegetables
Shakshuka is loaded with fiber from all the vegetables it contains. Bell peppers, onions, garlic, and tomatoes provide a good dose of dietary fiber. Fiber has many health benefits including improving digestive health and gut microbiome balance. It also slows the absorption of sugar into the bloodstream, which helps regulate blood sugar and insulin levels.
Lycopene and Other Antioxidants
The tomatoes in shakshuka provide the antioxidant lycopene. Lycopene gives tomatoes their vibrant red color and has been linked to many health perks. Studies show it may lower risk of heart disease, cancer, diabetes, and cognitive decline. Bell peppers also supply antioxidant carotenoids like beta-carotene.
Vitamins and Minerals
Shakshuka delivers an array of vitamins and minerals your body needs like:
- Vitamin C – from peppers and tomatoes
- B Vitamins – from eggs
- Vitamin A – from peppers and onions
- Folate – from eggs and veggies
- Potassium – from tomatoes and spices
- Iron – from eggs
- Calcium – from eggs
- Zinc – from eggs
This vitamin and mineral profile supports immune function, energy levels, bone health, blood cell formation, muscle function, and more.
Anti-Inflammatory Spices
Shakshuka often contains warming spices like cumin, paprika, cayenne, and turmeric. These spices not only add delicious flavor, but also supply anti-inflammatory compounds. Chronic inflammation is at the root of many diseases, so eating anti-inflammatory foods like these spices can be beneficial.
Healthy Fats
Cooking the vegetables and eggs in olive oil adds some healthy monounsaturated fats. Olive oil has anti-inflammatory properties and been shown to reduce risk factors for heart disease. The egg yolks also provide Omega-3 fatty acids.
Shakshuka Nutrition Facts
Here is the nutrition breakdown for a typical serving of shakshuka (about 1 1/2 cups):
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Fat | 11g |
| Saturated Fat | 3g |
| Carbohydrates | 9g |
| Fiber | 3g |
| Protein | 10g |
| Cholesterol | 186mg |
| Sodium | 296mg |
| Sugar | 4g |
As you can see, shakshuka provides substantial protein and fiber. It’s relatively low in carbs and a good source of vitamins A and C. While it does contain some sodium from spices, it supplies a range of both macronutrients and micronutrients.
Benefits of Specific Ingredients
Now let’s take a more in-depth look at some of the standout ingredients in shakshuka and their individual health benefits.
Tomatoes
Tomatoes are the base of a good shakshuka. In addition to providing lycopene, they supply vitamin C, potassium, folate, and vitamin K. Studies show tomatoes may help reduce inflammation, oxidative stress, blood pressure, and risks for heart disease and cancer.
Bell Peppers
Bell peppers add vibrant color and flavor. Red bell peppers are especially high in the antioxidant vitamin C, providing 317% of the Recommended Daily Intake in just one cup. They also supply vitamin A, vitamin B6, folate, and fiber. Bell peppers contain carotenoids with antioxidant and anti-inflammatory benefits.
Onions
Onions give shakshuka layers of flavor. They contain a powerful antioxidant called quercetin which has antihistamine and anti-inflammatory effects. Onions are also prebiotics which feed the good bacteria in your gut microbiome.
Garlic
Garlic adds an immune-boosting punch to shakshuka. It provides compounds like allicin which have antibacterial, antifungal, and antiviral properties. Studies also show garlic may help lower blood pressure and cholesterol.
Eggs
Protein-packed eggs are the star ingredient. The yolks provide vitamin D, vitamin B12, selenium, iron, and choline. Choline helps promote brain and liver health. Eggs also contain two potent antioxidants, lutein and zeaxanthin, which help prevent eye diseases.
Olive Oil
Cooking the vegetables and eggs in olive oil adds healthy monounsaturated fats. Olive oil is a key component of the Mediterranean diet which is linked to longevity and reduced disease risk. Its antioxidants like polyphenols fight inflammation.
Spices
Spices like cumin, paprika, cayenne, and turmeric add warming flavor and nutrients. Curcumin in turmeric has potent anti-inflammatory properties. Capsaicin in cayenne may boost metabolism. Paprika provides antioxidants like beta-carotene.
Herbs
Fresh herbs like cilantro and parsley give an extra flavor and nutrition boost. Parsley is high in vitamin C, vitamin A, and folate. Cilantro provides phytonutrients, flavonoids, and antioxidants.
Health Benefits of Shakshuka Nutrients
All the nutrients in shakshuka provide the following health benefits:
- Improves heart health – through lycopene, vitamin C, potassium, omega-3s
- Supports brain function – via choline in eggs and vitamin K in tomatoes
- Enhances immune function – through vitamin C, vitamin A, zinc
- Protects vision – thanks to vitamin A, lutein, zeaxanthin
- Strengthens bones – due to calcium, vitamin K
- Builds and repairs muscle – by providing high-quality protein
- Boosts energy – through B vitamins
- Supports blood cell formation – via iron, folate
- Regulates blood sugar – through fiber, spices
- Promotes digestive health – thanks to fiber, onions, garlic
- May lower cancer risk – because of antioxidants like lycopene
Low in Calories
One of the reasons shakshuka is a healthy choice is its relatively low calorie count. A typical 1 1/2 cup serving averages around 160 calories. Compare this to other common breakfast foods:
| Breakfast Food | Calories |
|---|---|
| 2 eggs, 3 strips bacon, 1 slice toast | 515 |
| Bagel with cream cheese | 350 |
| Cereal and milk | 200-400 |
| Pancakes and syrup | 400 |
| Breakfast sandwich | 300-600 |
| Oatmeal made with milk and fruit | 150-300 |
As you can see, shakshuka provides lower calorie option compared to many common breakfasts. This makes it a smart choice if you’re watching your waistline.
Can Be Part of a Balanced Diet
Shakshuka contains many hallmarks of a healthy, balanced diet:
- Lean protein from eggs
- Fiber and nutrients from vegetables
- Healthy fats from olive oil and eggs
- Anti-inflammatory spices
- Minimal processed ingredients
It provides substantial nutrition without unnecessary sugar and unhealthy fats. Shakshuka contains many components of the Mediterranean diet, which is consistently ranked one of the healthiest eating patterns.
Some ways to make shakshuka even more balanced:
- Serve with whole grain toast for added fiber
- Top with avocado for healthy fats
- Accompany with Greek yogurt for extra protein
- Pair with fruit like berries or citrus
- Add a side salad for more veggies
As part of an overall healthy diet, shakshuka can be an excellent nutrient-packed choice any time of day.
Can Fit Many Dietary Patterns
Shakshuka is adaptable to a variety of healthy eating patterns, including:
- Gluten-free – naturally gluten-free when avoiding bread
- Dairy-free – no dairy by default
- Vegetarian – works without meat add-ins
- Mediterranean diet – contains olive oil, veggies, eggs, herbs
- Paleo diet – can skip grains and dairy
- Low carb – minimal carbs, increase fat/protein
- High protein – eggs provide filling protein
- Anti-inflammatory diets – emphasizes anti-inflammatory foods
The basic ingredients can be adapted for many dietary needs and preferences. No matter your nutritional goals, shakshuka can likely be tailored to fit.
Potential Drawbacks
While shakshuka has many nutritional benefits, there are a couple potential drawbacks to consider:
- High in sodium if using a lot of salt or spices
- Can be high in calories when large portions or addedbread/oil
- Contains nightshade vegetables like tomatoes, peppers
- Has dairy if made with feta cheese
- May trigger egg allergies
Ways to mitigate cons of shakshuka:
- Use low-sodium tomato products
- Limit salt and high-sodium spices
- Use olive oil sparingly
- Avoid feta cheese to keep dairy-free
- Omit nightshades if they cause sensitivities
- Swap eggs for plant-based egg substitutes
Being mindful of serving sizes and ingredients can help maximize the benefits of shakshuka while avoiding potential downsides.
Conclusion
Shakshuka stands out as a healthy, nutritious choice any time of day. It provides substantial protein, antioxidants, vitamins, minerals, and anti-inflammatory compounds. The use of lean protein, vegetables, and healthy fats makes it a balanced meal. Many of shakshuka’s ingredients have been linked to improved heart health, brain function, immunity, and disease prevention. While high in sodium and calories in some preparations, its nutritional benefits likely outweigh potential drawbacks. Overall, shakshuka can be a nutritious addition to an overall healthy lifestyle.
