Low FODMAP Egg Shakshuka with Toast

Ingredients

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Servings:

Egg Shakshuka

1   red bell peppers (deseeded & cut into strips)
60   baby spinach (roughly chopped)
10   green onions/scallions (green tips only, finely chopped)*
1   garlic infused oil*
400   plain crushed/chopped tomatoes (canned)*
250   low FODMAP chicken 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)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan

Low FODMAP Egg Shakshuka

PREP IN 5 MIN COOKS IN 20 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Breakfast, Lunch, Vegetarian Options

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 the recipe into the recommended number of serves.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 351
Fat 11.7g
Saturates 2.9g
Protein 17.3g
Carbs 45.6g
Sugars 10g
Fibre 4.8g
Salt 1g
Iron 5.9mg
Calcium 130.3mg
Calories 351
Fat 11.7g
Saturates 2.9g
Protein 17.3g
Carbs 45.6g
Sugars 10g
Fibre 4.8g
Salt 1g
Iron 5.9mg
Calcium 130.3mg
Calories 342
Fat 14.4g
Saturates 2.9g
Protein 13.5g
Carbs 41.1g
Sugars 13.1g
Fibre 6.3g
Salt 0.9g
Iron 3.8mg
Calcium 129.3mg
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  1. Deseed and chop the red bell peppers into thick strips. Roughly chop the spinach, and finely chop the green onions/scallions  (green tips only).
  2. Heat a large frypan over medium-high heat. Add the garlic infused oil and the red bell peppers. Fry until it starts to soften.
  3. Add the crushed 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.
  4. 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.
  5. 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 found in the oil section of your local supermarket. 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 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 green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

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. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

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