North African Shakshuka (Love Shack-shuka) - PCOS-Friendly Recipe
This North African Shakshuka (Love Shack-shuka) is a PCOS-friendly recipe with 160 calories, 9g protein, and 10g carbs per serving. Ready in 49 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 Tbsp extra-virgin olive oil
- 1 large yellow onion, halved and thinly sliced
- 1 medium zucchini, halved and thinly sliced
- 3 garlic cloves, thinly sliced
- 1 tsp ground cumin
- 1 tsp paprika
- 1/8–1/4 tsp cayenne, to taste
- 28 oz whole plum tomatoes with their juices, coarsely chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 oz feta cheese, crumbled (about 1 cup)
- 8 eggs
- 1/4 cup fresh cilantro or basil, chopped, for serving
Instructions
- Preheat oven to 375°F.
- Heat the oil in a large heavy skillet, preferably cast iron, over medium heat. Add the onions and zucchini, and sauté for 8–10 minutes until tender. Add the garlic and cook for 1 minute, then add the cumin, paprika and cayenne, and cook for 1 more minute.
- Add the tomatoes, salt and pepper and simmer until the tomatoes have thickened, about 10 minutes. Stir in the cheese.
- Gently crack the eggs into the skillet, spreading them evenly over the tomatoes. Season with a pinch of coarse salt, if desired. Transfer the skillet to the oven and bake until eggs are just set, 7–8 minutes (they will continue to cook for a couple of minutes after you remove them from the oven). Sprinkle with the fresh herbs and serve immediately.
- Do Ahead Or Delegate: Halve and slice the onion and zucchini, slice the garlic, combine the dry spices, chop the tomatoes, or fully prepare the recipe without the eggs and refrigerate or freeze it.
- Flavor Booster: Use smoked paprika instead of regular paprika. Serve with hot pepper sauce such as Tabasco, sriracha or harissa, if you have it.
- Choices/Exchanges: 2 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this North African Shakshuka (Love Shack-shuka) contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This North African Shakshuka (Love Shack-shuka) can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this North African Shakshuka (Love Shack-shuka) recipe is designed to be PCOS-friendly. At 160 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 49 minutes total. Prep time is 29 minutes and cook time is 20 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 160 calories, 9g protein (23%), 10g carbs, 10g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Snack. At 160 calories, it fits within typical PCOS meal plan targets for Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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