Here's a flavorful twist on a Mediterranean breakfast recipe you can make in 30 minutes. This Heart Healthy Shakshuka with Eggplant and Zucchini is a one-skillet, low calorie breakfast that reduces fat by using heart-healthy olive oil. We double down on breakfast fiber by adding tender cubes of eggplant and fresh zucchini to eggs in a zesty, quick blended sauce.
Find more heart heatlhy breakfast recipes to feed a crowd, or quick and easy Mediterranean diet recipes here.
This healthy breakfast recipe follows the principles of the Mediterranean diet which can help you lose weight. Shakshuka focuses on fresh vegetables and heart-healthy fats. By using eggplant and zucchini we increase the volume and the fiber in a breakfast that keeps you full for hours. High protein in the eggs and the lower calories in this Mediterranean Greek recipe help you feel satisfied longer so you're not hungry or tempted to snack.
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Yes! Eggplant is a traditional addition in many Mediterranean and Middle Eastern versions (often called Shakshuka el Bey), adding a wonderful creamy texture.
Absolutely. It is a high-protein, high-fiber, and relatively low-calorie meal that helps promote satiety.
The most common mistake is overcooking the eggs. Cover the pan and check frequently to ensure the yolks stay runny.
Yes, but you may need to add a splash of water or vegetable broth and simmer longer to achieve a saucy consistency.
Looking for more ways to start your morning with heart-healthy fats and vibrant produce? These Mediterranean-inspired breakfast recipes focus on lean proteins and fiber-rich vegetables to keep you satisfied throughout the day.
Eggplant is a versatile, high-fiber powerhouse that shines in these nutrient-dense vegetarian and vegan dishes. From hearty stews to grilled favorites, these recipes showcase how to prepare eggplant for maximum flavor and cardiovascular benefit.
Eggplant is the star of this heart-healthy dish, offering more than just a meaty texture. It is rich in anthocyanins, specifically nasunin found in the purple skin, which has been studied for its ability to protect brain cells and support blood flow. Its spongy texture is perfect for soaking up the "bold add-ins" and juices of the tomato sauce, making it a low-calorie way to add significant substance to your skillet.
Recipe yields 4 servings
In a large skillet, heat the oil over medium-high heat. Add the scallions, zucchini, eggplant and red pepper. Cook until the vegetables soften, about 8 minutes. Add the garlic, black pepper and olives. Cook for 1 minute.
Add the tomatoes. Bring to a simmer. Cook for about 5 minutes.
Reduce heat to medium low. Make 8 wells in the mixture and crack 1 egg into each well. Cover and cook until the eggs are set but the yolks are still runny, about 8 minutes. Serve garnished with additional chopped scallions, if desired.
For a complete heart-healthy meal, serve this shakshuka with a slice of toasted whole-grain crusty bread to soak up the sauce. A side of plain Greek yogurt can provide a cooling contrast to the red pepper flakes, while a fresh side salad like a simple arugula or cucumber salad adds a crisp, refreshing element to the table.
Stir in a handful of fresh spinach or kale during the last 2 minutes of simmering the tomatoes for extra iron.
Replace crushed red pepper with smoked paprika or cumin for a warmer, less spicy flavor profile.
If you don't have scallions, finely diced red onion or shallots work beautifully as a base.
While delicious as-is, a small sprinkle of low-sodium feta can add a tangy Mediterranean finish.