Low Carb Vegan Shakshuka (egg-free, keto-friendly)

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If you aren’t familiar with this spicy tomato dish, you are missing out! This is one of my favorite vegan keto breakfast options to make on the weekends. I make this low carb breakfast totally plant-based and egg-free by serving this shakshouka with homemade plant-based “egg” cups, but you could really serve it with any protein that you want.

Shakshuka originated somewhere in North Africa in the mid-sixteenth century. As with many classic dishes, the exact origin is oft-disputed, and there are many regional variatons. Like any recipe that is converted to be both vegan and keto-friendly, this isn’t a traditional shakshuka, but rather an adaptation.

Traditional shakshouka uses more onion and all tomato, instead of adding in zucchini. Because onion and tomato are on the higher side of the carb spectrum (at least for veggies), I’ve opted to reduce them for this recipe. If you’d prefer a slightly more traditional (though higher carb) variation, you can simply replace the zucchini with the other half of the can of tomatoes.

Notes on Making Low Carb Vegan Shakshuka (egg-free, keto-friendly)

  • For the protein, which would traditionally be eggs cooked in the shakshouka, you can use a homemade egg cup made of lupin flour like these, or of tofu. You could also use a store-bought egg replacer like Just Egg and cook it in the shakshuka, as if was a real egg.
  • You can obviously use real eggs here as well, if you eat them/can tolerate them.
  • Like I mentioned above, this is not a traditional shakshuka recipe, but rather a low carb, plant-based adaptation using zucchini to reduce the carb load. If you are less concerned about carbs, you could double the tomatoes instead.
  • I don’t use this with a specific brand or type of canned tomatoes – I have made this many times with different variations, and they have all turned out delicious.
  • To Store: refrigerate in a sealed container for up to three days. Enjoy cold or reheat.
  • To Reheat: Warm the vegetables in a small frying pan over low heat for about 5 minutes, until the desired temperature is reached.
  • If serving with eggs or a plant-based liquid egg substitute: once cooked, make six wells in the vegetable mixture and crack an egg/pour some of the liquid egg substitute into each. Return the lid to the pan and simmer until the “eggs” are cooked to your liking. Garnish with black pepper, more paprika and fresh chopped parsley to serve.
  • To calculate net carbs – subtract the grams of fiber, allulose and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe. For this recipe, the net carbs are: 10.5g total carbs – 3g fiber = 7.5g net carbs
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 
Low Carb Vegan Shakshuka | MeatFreeKeto.com - a delicious and energizing, keto-friendly, egg-free breakfast recipe

Low Carb Vegan Shakshuka (egg-free, keto-friendly)

Print Recipe
This low carb vegan twist on a North African breakfast classic is a delicious and rich way to start the day.
Course Breakfast
Cuisine Amercan vegan
Keyword dairy free, egg-free, gluten free keto, gluten-free, keto vegan, low carb high fat, paleo, pegan
Prep Time 10 minutes
Cook Time 25 minutes
Servings 3 servings
Calories 129
Author Liz

Ingredients

  • 2 tbsp extra-virgin olive oil
  • 1/2 small onion chopped (about 35g)
  • 1/2 small yellow, orange or red bell pepper cored, seeded and chopped (about 35g)
  • 1/4 tsp salt
  • 2 tsp minced garlic
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 (14.5-oz/411g) can diced tomatoes with juice
  • 1 medium zucchini grated (about 7oz/200g)
  • red pepper flakes, to taste
  • ground black pepper, paprika and fresh parsley for garnish

Instructions

  • Heat the oil in a medium frying pan over medium-low heat. Add the onion, bell pepper, and salt and cook, stirring occasionally, until soft, about 5 minutes.
  • Add the garlic, paprika, and cumin and cook for another minute. Add the tomatoes and zucchini and stir to combine. Cover the pan and let simmer for 15 minutes, until the vegetables have softened, stirring in a little water if the excess liquid evaporates. Season with red pepper flakes, to taste.
  • Add your egg substitute of choice (or see Notes for using an egg replacer or real eggs), garnish and serve.

Notes

To calculate net carbs – subtract the grams of fiber from the total grams of carbohydrates in the recipe. For this recipe, that’s 10.5g total carbs – 3g fiber = 7.5g net carbs

Nutrition

Calories: 129kcal | Carbohydrates: 10.5g | Protein: 2.6g | Fat: 9.8g | Fiber: 3g

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