Diet & Nutrition

High-protein vegetarian shakshuka recipe

This spicy Greek-style shakshuka is made with chickpeas to boost the plant protein and fibre. 

Weekends are the perfect opportunity to take a break from the on-the-go brekkies and whip up a gourmet dish. If you’re stuck for ideas, try your hand at this incredible baked egg dish, commonly known as a shakshuka.

It’s packed with chickpeas and eggs for protein and fibre. You can also sprinkle some feta on top for a real gourmet touch.

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Baked eggs with roasted capsicum and chickpeas

Cooking time: 25 minutes

Serves: 4


  • ¼ cup (60 ml) extra-virgin olive oil
  • 1 small red onion, finely chopped
  • 2 x 400 g tins chickpeas, drained and rinsed
  • 1 cup (250 ml) puréed tomato
  • 1 cup (250 ml) boiling water
  • 4–6 baby capsicums, roasted, deseeded
  • and cut into strips, or 1 x 330 g jar
  • roasted peppers, drained
  • ¼ teaspoon ground nutmeg
  • Sea salt and freshly ground black pepper
  • Optional: chilli flakes or finely sliced small red chilli and mixed dried herbs
  • 4 eggs
  • 20 g feta, crumbled
  • Fresh herbs, if on hand


1. Heat the olive oil in a large heavy-based frying pan over a medium heat and sauté the onion until softened and translucent, then add the chickpeas and cook for a further 5 minutes.

2. Add the puréed tomato and boiling water to the frying pan, stir, then add the roasted capsicum and simmer for 5–10 minutes. Add the nutmeg and season with salt, pepper, chilli flakes or chilli and/or dried herbs (if using).

3. One at a time, crack the eggs into a small glass. Use a spoon to make cavities in the chickpea mixture. Carefully place an egg in each hole and simmer slowly until the eggs are cooked. To quickly set the eggs, you can place a lid on the frying pan (best if it’s a glass lid so you can see how the eggs are cooking). If you are using an oven-safe frying pan, this last step can be done in an oven preheated to 180°C for about 5 minutes, or until the eggs are cooked to your liking.

4. Garnish with the feta and fresh herbs, if on hand, before taking to the table so everyone can serve themselves.

This recipe is from The Heart Health Guide by Dr Catherine Itsiopoulos (Pan Macmillan $34.99).