This easy 7-ingredient Low FODMAP Shakshuka is a quick vegetarian skillet meal featuring eggs poached in a spicy tomato sauce with red bell pepper and leek leaves. Make it in 20 minutes with the help of Fody’s Low FODMAP Arrabbiata.
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Shakshuka is a dish that’s eaten throughout North Africa and the Middle East. There are a ton of variations, but most shakshuka recipes consist of poaching eggs in a spiced tomato sauce. Traditional sauces usually feature fresh tomatoes, onion, garlic, peppers, and spices like paprika and cumin.
To make things more IBS-friendly, I used Fody Foods Low FODMAP Arrabbiata Pasta Sauce as the base for this shakshuka sauce. It is deliciously spicy and convenient.
I also substituted in low FODMAP leek leaves and garlic-infused olive oil for the more traditional, high FODMAP onion and garlic. If you’re curious why these are okay, click to read my article on Low FODMAP Garlic and Onion Substitutes.
This easy 7-ingredient shakshuka can be ready in about 20 minutes. Enjoy it for breakfast, lunch, or supper. Let’s get cooking!
Shopping list
Add these ingredients to your shopping list to make this low FODMAP shakshuka:
- Garlic-infused olive oil – 1 tablespoon
- Leek leaves – ½ cup (the dark green leaves of about 1 leek)
- Red bell pepper – 1 cup (about 1 medium pepper)
- Fody Foods Low FODMAP Arrabbiata Sauce – 2 cups (about 1 jar)
- Ground cumin – 1 tablespoon
- Eggs – 4 large
- Brown rice – 2 cups cooked (Save time with Birdseye Steamfresh frozen brown rice)
- Optional: Fresh parsley – 2 tablespoons
- Optional: Feta cheese – ¼ cup
Low FODMAP notes
In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.
Leek Leaves: The dark green tops of leeks are low FODMAP in servings of ⅔ cup or 54 grams. The white bulb is high in FODMAPs and avoided during the elimination phase (phase 1) of the low FODMAP diet.
Shopping Tip: I’ve had good luck finding affordable leeks with lots of green tops (some grocery stores chop the tops off) at my local Walmart.
Fody Foods Low FODMAP Arrabbiata Sauce is low FODMAP certified by Monash University and features just a handful of simple ingredients – tomatoes, water, olive oil, salt, and chili. Find Fody products on their website, Amazon, Thrive Market, or in a growing number of US grocery stores.
Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.
Instructions
Step 1: Heat a large nonstick skillet over medium-high heat. Once hot, add the olive oil, leek leaves (dark green parts only), and red bell pepper. Saute, stirring occasionally, until the bell pepper pieces are fork-tender and the leek leaves are bright green, soft, and fragrant.
Step 2: Reduce heat to medium. Stir in the low FODMAP arrabbiata and ground cumin. Heat until the sauce is just about to boil.
Step 3: Mentally divide the skillet into quarters. In one quarter, create a well with a spatula. Carefully crack an egg into the well. To help prevent shell fragments, you may want to crack the egg into a small bowl before pouring it into the well. Repeat with the remaining eggs.
Step 4: Cover the skillet and cook until the eggs are cooked to your preference. I usually cook until the egg whites have turned an opaque white, and the yolks are still soft with just a little jiggle when I shake the skillet. If you prefer more fully-cooked yolks, continue to cook until there is little to no jiggle. The eggs will continue to cook after removing from the heat.
Serve warm over cooked rice topped with optional fresh parsley and feta cheese.
Storage: This recipe is best served right after preparing. The eggs will continue to cook, and may overcook if reheated.
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Easy Low FODMAP Shakshuka
- Total Time: 20 minutes
- Yield: 4 1x
Description
This easy 7-ingredient Low FODMAP Shakshuka is a quick vegetarian skillet meal featuring eggs poached in a spicy tomato sauce with red bell pepper and leek leaves. Make it in 20 minutes with the help of Fody’s Low FODMAP Arrabbiata.
Ingredients
- 1 tablespoon garlic-infused olive oil
- ½ cup finely chopped leek leaves (dark green parts only)
- 1 cup diced red bell pepper (about 1 pepper)
- 2 cups Fody Foods Low FODMAP Arrabbiata Sauce (about 1 jar)
- 1 tablespoon ground cumin
- 4 large eggs
- 2 cups cooked brown (or white) rice
Optional Garnishes
- 2 tablespoons chopped fresh parsley
- ¼ cup crumbled feta cheese
Instructions
- Heat a large nonstick skillet over medium-high heat. Once hot, add the olive oil, leek leaves (dark green parts only), and red bell pepper. Saute, stirring occasionally, until the bell pepper pieces are fork-tender and the leek leaves are bright green, soft, and fragrant.
- Reduce heat to medium. Stir in the low FODMAP arrabbiata and ground cumin. Heat until the sauce is just about to boil.
- Mentally divide the skillet into quarters. In one quarter, create a well with a spatula. Carefully crack an egg into the well. To help prevent shell fragments, you may want to crack the egg into a small bowl before pouring it into the well. Repeat with the remaining eggs.
- Cover the skillet and cook until the eggs are cooked to your preference. I usually cook until the egg whites have turned an opaque white, and the yolks are still soft with just a little jiggle when I shake the skillet. If you prefer more fully-cooked yolks, continue to cook until there is little to no jiggle. The eggs will continue to cook a little after removing from heat.
- Serve warm over cooked rice topped with optional fresh parsley and feta cheese.
Storage: This recipe is best served right after preparing. The eggs will continue to cook, and may overcook if reheated.
Equipment
Fody Foods Garlic-Infused Olive Oil
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Fody Foods Low FODMAP Arrabbiata Sauce
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Leek Leaves: According to Monash University, a low FODMAP serving of leek leaves is ⅔ cup or 54 grams. Learn more about leek leaves in my low FODMAP garlic and onion substitutes post.
Feta Cheese: A low FODMAP serving of feta cheese is 3 tablespoons or 40 grams.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Middle Eastern-Inspired
Keywords: breakfast, supper, skillet meal, vegetarian, eggs, arrabiata sauce
Cindy Kortebein says
Great recipe!! I did not have any Arrabbiata sauce, so I used your “Low Fodmap Pasta Sauce” recipe!!
★★★★★
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Cindy! Thrilled to hear you enjoyed this recipe, and love the substitution! Best, -Em
Sarah says
What an exceptional recipe!! I’ve wanted to make a shakshuka for a long time and I’m so glad I found this one for my mom who is on a low fodmap diet. She loved it! I made a few substitutions to accommodate what we had around and was so glad they worked! Instead of leeks: green onions not cooked as long. Instead of feta: Boursin. I’d already started cooking when I realized I didn’t have enough cumin!! So I substituted half the cumin for homemade garam masala I had laying around and it worked perfectly. I will absolutely make this again!! Thank you!
★★★★★
Lauren says
So I am just starting experimenting with low fodmap diet and wooow! Thank you so much for this recipe! We loved it!
Em Schwartz, MS, RDN says
Happy to hear you enjoyed this recipe, Lauren! Thanks for taking the time to share. Really appreciate it! 🙂
Sam says
Hi! Is there an alternative to the fody sauce- I don’t have it on hand at the moment. Can I just use a can of diced tomatoes?
Em Schwartz, MS, RDN says
Hi Sam, I haven’t tried this substitute, but if I were I would suggest trying canned diced tomatoes and crushed red pepper flakes (to taste) – the Fody sauce is spicy – and simmering the sauce before adding the eggs to help the flavors develop more. Canned tomatoes can contain excess fructose in larger servings. So, the serving size may need to drop to ⅕ of the recipe depending on your individual tolerance to excess fructose. Best, -Em
Kat says
This looks amazing! I love spicy food and I’m so glad it seems like one of the few things my fragile digestive system can actually tolerate! I’ve found spicy really useful to add flavour to dishes so there’s no missing onion and garlic. I will definitely be giving this one a try 🙂
Emily says
Thank you, Kat! And, I totally agree about adding heat! It is my go-to way to add flavor without using garlic or onion. 🙂