Easy Low FODMAP Shakshuka is a quick vegetarian skillet meal featuring eggs poached in a spicy tomato sauce with red bell pepper and leek leaves.
Disclosure: Fody Foods sent me a jar of their arrabbiata sauce to try. I am an affiliate but was not paid for this post. All opinions are my own. Thanks for supporting the brands that I use and love.
Where are my fellow spicy food lovers? Because this low FODMAP shakshuka featuring Fody’s low FODMAP arrabbiata is deliciously spiiii-sayyyy!
LOW FODMAP ARRABBIATA
Fody Foods Low FODMAP Arrabbiata Sauce is a certified low FODMAP by Monash University and features just a handful of quality ingredients – tomatoes, water, olive oil, salt, and chili. That’s it. Simple yet flavorful!
Many pasta sauces have a distinctly Italian-flavor like marinara or tomato-basil. Although arrabbiata sauce has Italian origins, I can see myself using this spicy tomato-based sauce as a base for dishes from a variety of cuisines. Hence, the low FODMAP shakshuka.
LOW FODMAP SHAKSHUKA
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 help speed things up and make things more IBS-friendly, I used Fody Foods Low FODMAP Arrabbiata Sauce as the base for my shakshuka sauce.
In place of the more traditional, high FODMAP onion and garlic, I substituted in low FODMAP leek leaves and garlic-infused olive oil. If you’re curious why these are low FODMAP, click to read my article on Low FODMAP Garlic and Onion Substitutes.
I also added cumin and red bell pepper for extra layers of flavor before poaching eggs on top of the shakshuka sauce.
Shakshuka is often served with pita, but I have yet to find a low FODMAP version. So, I like to serve this low FODMAP shakshuka over a scoop of rice. I also think this could be delicious over a baked potato or these roasted potatoes.
For toppings, try freshly chopped parsley, sliced green onion tops (green parts only), and if you tolerate dairy, a bit of feta cheese.Print
Easy Low FODMAP Shakshuka is a quick vegetarian skillet meal featuring eggs poached in a spicy tomato sauce with bell peppers and leek leaves.
- 1 tablespoon garlic-infused olive oil
- ½ cup finely chopped leek leaves (dark green parts only)
- 1 cup diced red bell pepper
- 2 cups Fody Foods Low FODMAP Arrabbiata Sauce
- 1 tablespoon ground cumin
- 4 large eggs
- 2 cups cooked brown (or white) rice
- 2 tablespoons chopped fresh parsley
- 2 tablespoons sliced green onion tops (green parts only)
- ¼ cup feta cheese
- Heat a 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.
- Stir in the low FODMAP arrabbiata and ground cumin. Heat until the sauce is just about to boil.
- Mentally divide the skillet into quarters and carefully crack an egg into each quarter on top of the sauce. You can also try to create little wells for the eggs, but the sauce tends to fill back in pretty quickly. Cover the skillet, reduce the heat to medium, and cook until the eggs are cooked to your liking.
- Top with optional fresh parsley, sliced green onion tops (green parts only), and feta cheese, and serve warm over cooked rice.
Leek Leaves: According to Monash University, a low FODMAP serving of leek leaves is ⅔ cup or 54 grams.
Green Onions: The green tops of green onions are low FODMAP. The white bulbs of green onions are high in FODMAPs.
Feta Cheese: A low FODMAP serving of feta cheese is 3 tablespoons or 40 grams.
- Category: Main Dish
- Method: Skillet
- Cuisine: Middle Eastern-Inspired
Keywords: breakfast, supper, skillet meal, vegetarian, eggs, arrabiata sauce