High-Protein GLP-1 Breakfast: Shakshuka - Eggs bake

August 2, 2026

GLP-1 Nutrition · Recipes

High Protein Shakshuka

Eggs gently baked in a rich, spiced tomato sauce with peppers and spinach. A warm, savoury breakfast that feels indulgent but stays light.

Why this works on GLP-1

Shakshuka builds a satisfying breakfast around eggs, one of the simplest quality proteins, which matters on GLP-1 medication where getting protein in early helps protect lean muscle during weight loss. The eggs poach gently in the sauce, so no extra fat is needed.

Peppers and spinach add fibre and nutrients for very little, and a scatter of feta lifts both the flavour and the protein. To reach a higher protein total, it is easy to add a boost, noted below.

~24 gProtein
per serving

~330Calories
per serving

20 minOne pan,
single serving

Ingredients · makes 1 serving

EggsLarge 3
PassataOr tinned chopped tomatoes 200 g
PeppersAny colour, sliced 80 g
SpinachFresh, roughly chopped 50 g
Onion and garlicFinely chopped ½ · 1 clove
SpicesCumin, paprika, a pinch of chilli 1 tsp
Avocado oilFor frying · high smoke point 1 tsp
Feta, optionalCrumbled · adds flavour and a little protein 40 g
To boost protein, optionalA 4th egg, or serve with a spoon of Greek yoghurt on the side to taste

Method

Build the base. Heat 1 tsp of avocado oil in a pan over medium heat. Soften the onion and peppers for 4 to 5 minutes, then add the garlic and spices and cook for a minute until fragrant.
Simmer the sauce. Pour in the passata, season, and simmer for 5 minutes until slightly thickened. Stir the spinach through until wilted.
Add the eggs. Make small wells in the sauce and crack an egg into each. Cover the pan and cook gently for 5 to 7 minutes, until the whites are set but the yolks are still soft.
Finish and serve. Scatter over the feta, if using, and any fresh herbs. Serve straight from the pan, adding the optional fourth egg or a spoon of Greek yoghurt for more protein. Eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~24 gProtein ~330Calories ~6 gFibre ~18 gCarbs ~18 gFat

Makes one serving, with feta. Three eggs and feta provide the protein. Adding a fourth egg or a spoon of Greek yoghurt on the side pushes it to around 28 to 30 g. Figures vary with the feta used.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.