Low FODMAP Egg Shakshuka
Ingredients
MAKE GLUTEN FREEServings:
Egg Shakshuka
1
green bell pepper (deseeded & cut into strips)
60
baby spinach (roughly chopped)
10
green onions/scallions (green tips only, finely chopped)*
1
garlic infused oil*
400
plain tomatoes canned*
250
low FODMAP chicken stock/vegetable stock*
1
corn starch*
1
paprika*
1
ground cumin*
0.125
dried chilli flakes*
0.5
white sugar
1
salt & pepper
4
large egg
8
low FODMAP bread (for serving)*
Equipment
- large frypan
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.
-
Gluten Free -
Low FODMAP -
Dairy Free
Ingredients
MAKE GLUTEN FREEServings:
Egg Shakshuka
1
green bell pepper (deseeded & cut into strips)
60
baby spinach (roughly chopped)
10
green onions/scallions (green tips only, finely chopped)*
1
garlic infused oil*
400
plain tomatoes canned*
250
low FODMAP chicken stock/vegetable stock*
1
corn starch*
1
paprika*
1
ground cumin*
0.125
dried chilli flakes*
0.5
white sugar
1
salt & pepper
4
large egg
8
low FODMAP bread (for serving)*
Equipment
- large frypan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
346
Fat
11.7g
Saturates
2.9g
Protein
17.3g
Carbs
45.1g
Sugars
9.3g
Fibre
4.6g
Salt
1g
Iron
5.8mg
Calcium
131.5mg
Calories
346
Fat
11.7g
Saturates
2.9g
Protein
17.3g
Carbs
45.1g
Sugars
9.3g
Fibre
4.6g
Salt
1g
Iron
5.8mg
Calcium
131.5mg
Calories
338
Fat
14.4g
Saturates
2.9g
Protein
13.5g
Carbs
40.6g
Sugars
12.4g
Fibre
6.1g
Salt
0.9g
Iron
3.7mg
Calcium
130.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
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.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check your dried chilli flakes do not contain onion or garlic powder.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 sh... Read More
