Low FODMAP Egg Shakshuka
Low FODMAP Egg Shakshuka
This low FODMAP egg shakshuka makes the perfect weekend breakfast! It has plenty of flavour without being too spicy.
My favourite part of this breakfast is dipping low FODMAP toast into the shakshuka sauce.
As always, remember to divide this low FODMAP recipe into the recommended number of serves.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum. To reduce FODMAP stacking we swapped the red pepper/capsicum for green pepper/capsicum.
Ingredients
Make gluten freeEgg Shakshuka
green onions/scallions (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
corn starch
FODMAP
ground cumin
Gluten Free
dried chilli flakes
FODMAP
low FODMAP bread (for serving)
FODMAP
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Deseed and chop the green pepper/capsicum into thick strips. Roughly chop the spinach, and finely chop the green onions/scallions (green tips only).
- Heat a large frypan over medium-high heat. Add the garlic infused oil and the pepper/capsicum. Fry until it starts to soften.
- Add the tomatoes and chicken stock. Mix and allow the sauce to simmer for two minutes. Dissolve the corn starch in a small amount of warm water and stir through the sauce. Add most of the spinach (save some for garnish) and the green onions/scallions (green tips only). Allow the sauce to cook for another two minutes until it starts to thicken. Add the paprika, cumin, chilli flakes and sugar. Stir and season with salt and pepper. Taste and add more spices (like chilli flakes) until it meets your spice expectations. Turn the heat down to medium-low.
- Crack the eggs into the tomato mixture, spacing them evenly around the frypan. Cover the frypan and allow to simmer for 10 to 15 minutes until the eggs are cooked to your liking.
- Sprinkle with the left over spinach. Serve with a side of toasted low FODMAP bread.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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