Shakshuka (Low-FODMAP)
Eggs poached in spiced tomato sauce with warming cumin and turmeric. Low-FODMAP adapted using garlic-infused oil. Best suited for remission when tomato tolerance is established.
Shakshuka (Low-FODMAP)
Eggs poached in spiced tomato sauce with warming cumin and turmeric. Low-FODMAP adapted using garlic-infused oil. Best suited for remission when tomato tolerance is established.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
Instructions
Heat the garlic-infused oil in a medium skillet (10-inch) over medium heat for about 1 minute, until shimmering.
Equipment: 10-inch skilletAdd the crushed tomatoes, cumin, paprika, turmeric, salt, and cayenne (if using). Stir to combine.
Bring the sauce to a gentle simmer, then reduce heat to medium-low. Let it cook for 10 minutes, stirring occasionally, until the sauce has thickened slightly and the spices smell fragrant.
Tip: The sauce should coat the back of a spoon and smell fragrant when readyUsing the back of a spoon, create 4 small wells in the sauce, spacing them evenly around the pan.
Crack one egg into each well. The whites should settle into the wells while the yolks sit on top.
Tip: Crack eggs into a small bowl first if you're worried about shellsCover the skillet with a lid and cook for 5-7 minutes, until the egg whites are fully set and opaque but the yolks are still runny.
Equipment: lidTip: For firmer yolks, cook an additional 1-2 minutesRemove from heat. Sprinkle the fresh parsley over the top if using.
Serve immediately, scooping eggs and sauce together. Pair with crusty bread for dipping if tolerated.
Notes
Storage
Refrigerate leftover sauce and eggs separately in airtight containers for up to 2 days. Eggs are best fresh, but the sauce reheats well. Warm sauce on the stovetop over low heat, then crack fresh eggs into it for the best texture.
Garlic-infused oil
Fructans in garlic are water-soluble, not fat-soluble. The garlic flavor transfers to the oil while the FODMAPs stay trapped in the garlic cloves. Look for Monash-certified brands like Cobram Estate or FODY, or make your own by heating oil with whole garlic cloves (then discarding the garlic).
No onion needed
Traditional shakshuka relies on onion, but this version skips it entirely. The combination of cumin, paprika, and turmeric provides plenty of depth without adding FODMAPs.
Egg doneness control
Covering the pan creates steam, which sets the whites while keeping yolks runny. For fully cooked yolks, extend the covered cooking time by 2-3 minutes or cook uncovered if you prefer a thicker sauce.
Customize the heat
Start without cayenne if you're sensitive to spice. Once you know you tolerate the base recipe, you can add a pinch of cayenne or a drizzle of hot sauce on your portion.
Add-ons if tolerated
Crumbled feta adds saltiness and creaminess. A dollop of lactose-free Greek yogurt can cool the heat. Serve with gluten-free bread or white rice if regular bread bothers you.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
