Are you trying to find a breakfast substitute for your usual eggs on toast? This spinach shakshuka is a healthy and delicious alternative th...
Are you trying to find a breakfast substitute for your usual eggs on toast? This spinach shakshuka is a healthy and delicious alternative that requires minimal prep.
Eggs are a breakfast classic and for good reason. Egg whites are incredibly high in protein, and when eaten without the yolk, eggs are low in fat and great if you’re mainly focusing on your macros and adding in more protein. However, the whole egg is keto-friendly, and the yolk not only tastes fantastic but has essential minerals like zinc, iron, and copper.
Enter shakshuka, an elevated version of poached eggs and an affordable and filling meal. While it’s traditionally served for breakfast, it can be eaten any time of the day.
Unlike the original, tomato-based shakshuka, this version is vibrantly colored and slightly spicy with frozen spinach and a jalapeno. Frozen spinach is convenient and can be found in most supermarkets, but if you have fresh spinach, feel free to use that instead. Spinach is high in folic acid and iron to keep you strong and healthy.
Don’t forget to add the herbs and spices! Eggs and spinach have tons of natural flavor, but the cumin, coriander, and harissa bring out the umami elements of the dish to elevate it to the next level.
Before serving, garnish the shakshuka with chopped fresh parsley and a pinch of red pepper flakes. Enjoy!
Yields 4 servings of Keto Spinach Shakshuka
The Preparation
- 3 tablespoon olive oil
- 1/2 medium onion, minced
- 2 teaspoon fresh garlic, minced
- 1 medium jalapeno pepper, seeded + minced
- 16 ounce frozen spinach, thawed
- 1 teaspoon cumin
- 3/4 teaspoon ground coriander
- 2 tablespoon harissa
- Salt and pepper to taste
- 1/2 cup vegetable broth
- 8 large eggs
- 1/4 cup fresh parsley, chopped, for garnish
- 1 teaspoon crushed red pepper flakes, for garnish
The Execution
1. Measure out and prepare all the ingredients. Preheat oven to 350F.
2. In a skillet, add the olive oil to the skillet over medium heat. Saute the minced onion in until fragrant.
3. Add the thawed spinach into the skillet and let it cook until it’s wilted.
4. Add the cumin, coriander, harissa, and salt and pepper. Stir together well and let cook for another 1-2 minutes.
5. Transfer the seasoned spinach mixture to a food processor. Pulse until coarse. Then, add the vegetable broth and pulse until smooth. Wipe out your skillet.
6. Drizzle oil in the bottom of the skillet or spray some cooking spray. Pour the smooth spinach mixture into the skillet. Using a spoon, press the back of the spoon into parts of the spinach mixture.
7. Gently crack the eggs into these parts of the mixture. Cook in the oven until the egg whites are set and the yolk is a little runny. This should take about 20-25 minutes.
8. Top with parsley and crushed red pepper flakes. Serve and enjoy!
This makes a total of 4 servings of Keto Spinach Shakshuka. Each serving comes out to be 318 calories, 23.3g fat, 5.4g net carbs, and 19g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 3.00 tablespoon olive oil | 358 | 40.5 | 0 | 0 | 0 | 0 |
| 0.50 medium onion | 19 | 0.1 | 4.4 | 0.8 | 3.6 | 0.6 |
| 2.00 teaspoon fresh garlic | 8 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 1.00 medium jalapeno pepper | 4 | 0.1 | 1 | 0.4 | 0.6 | 0.1 |
| 16.00 ounce frozen spinach | 132 | 2.6 | 19 | 13.2 | 5.9 | 16.5 |
| 1.00 teaspoon cumin | 8 | 0.5 | 0.9 | 0.2 | 0.7 | 0.4 |
| 0.75 teaspoon ground coriander | 4 | 0.2 | 0.7 | 0.6 | 0.2 | 0.2 |
| 2.00 tablespoon harissa | 93 | 7.1 | 7.7 | 3.6 | 4 | 1.8 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 0.50 cup vegetable broth | 7 | 0.1 | 0.5 | 0 | 0.5 | 0.3 |
| 8.00 large egg | 629 | 41.8 | 3.2 | 0 | 3.2 | 55.3 |
| 0.25 cup fresh parsley | 5 | 0.1 | 1 | 0.5 | 0.5 | 0.5 |
| 1.00 teaspoon crushed red pepper flakes | 6 | 0.3 | 1 | 0.5 | 0.5 | 0.2 |
| Totals | 1272 | 93.3 | 41.3 | 19.9 | 21.4 | 76.1 |
| Per Serving (/4) | 318 | 23.3 | 10.3 | 5 | 5.4 | 19 |
The Preparation
- 3 tablespoon olive oil
- 1/2 medium onion, minced
- 2 teaspoon fresh garlic, minced
- 1 medium jalapeno pepper, seeded + minced
- 16 ounce frozen spinach, thawed
- 1 teaspoon cumin
- 3/4 teaspoon ground coriander
- 2 tablespoon harissa
- Salt and pepper to taste
- 1/2 cup vegetable broth
- 8 large eggs
- 1/4 cup fresh parsley, chopped, for garnish
- 1 teaspoon crushed red pepper flakes, for garnish
The Execution
- Measure out and prepare all the ingredients. Preheat oven to 350F.
- In a skillet, add the olive oil to the skillet over medium heat. Saute the minced onion in until fragrant.
- Add the thawed spinach into the skillet and let it cook until it's wilted.
- Add the cumin, coriander, harissa, and salt and pepper. Stir together well and let cook for another 1-2 minutes.
- Transfer the seasoned spinach mixture to a food processor. Pulse until coarse. Then, add the vegetable broth and pulse until smooth. Wipe out your skillet.
- Drizzle oil in the bottom of the skillet or spray some cooking spray. Pour the smooth spinach mixture into the skillet. Using a spoon, press the back of the spoon into parts of the spinach mixture.
- Gently crack the eggs into these parts of the mixture. Cook in the oven until the egg whites are set and the yolk is a little runny. This should take about 20-25 minutes.
- Top with parsley and crushed red pepper flakes. Serve and enjoy!
Notes
This makes a total of 4 servings of Keto Spinach Shakshuka. Each serving comes out to be 318 calories, 23.3g fat, 5.4g net carbs, and 19g protein.
The post Keto Spinach Shakshuka appeared first on Ruled Me.
via Keto Diet
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