Quick answer: Lentil and egg shakshuka is a one-pan dinner of dried lentils simmered in spiced crushed tomatoes, with eggs poached right in the sauce. Each serving has about 435 calories and 29 g protein, costs about $1.32, takes 55 minutes and the recipe makes 4 servings. Lentils and eggs are two of the cheapest proteins in the store, so the meal stays filling without a meat budget.
Classic shakshuka is delicious but light on protein unless you eat a pile of eggs. Simmering a cup of dried lentils into the sauce fixes that for about 20 cents a serving, adds fiber and turns a brunch dish into a real dinner. It is built for anyone cooking on a tight grocery budget who still wants 25 to 30 g of protein per plate.
Lentil and Egg Shakshuka
Spiced tomato and lentil sauce with eggs poached on top: 4 servings with about 29 g protein and 435 calories each, for roughly $1.32 a serving.
| Prep time | 10 min |
|---|---|
| Cook time | 45 min |
| Total time | 55 min |
| Servings | 4 |
| Calories per serving | 435 |
| Protein per serving | 29 g |
| Cost per serving | about $1.32 ($5.29 per batch) |
| Allergens | Eggs |
Ingredients
- 1 tbsp (14 g) vegetable or olive oil
- 1 medium yellow onion (110 g), diced
- 1 green bell pepper (119 g), diced
- 3 cloves garlic (9 g), minced
- 2 tsp ground cumin (4 g)
- 2 tsp paprika (5 g)
- 1 cup (192 g) dried brown or green lentils, rinsed
- 1 can (28 oz / 794 g) crushed tomatoes
- 2 1/2 cups (590 ml) water
- 8 large eggs (400 g)
- Salt, black pepper and red pepper flakes to taste; chopped parsley or cilantro to serve (optional)
Steps
- Soften the vegetables. Heat the oil in a large, deep 12-inch skillet with a lid over medium heat. Add the onion and bell pepper and cook for 6 to 8 minutes, stirring now and then, until soft.
- Toast the spices. Stir in the garlic, cumin and paprika and cook for 1 minute, until fragrant.
- Simmer the lentils. Add the lentils, crushed tomatoes, 2 1/2 cups water and 1 teaspoon salt. Bring to a boil, then lower the heat, partly cover and simmer for 25 to 30 minutes, stirring every few minutes, until the lentils are tender and the sauce is thick. Add a splash of water if it gets too dry.
- Make wells. Taste and adjust the salt. Use the back of a spoon to make 8 small wells in the sauce and crack an egg into each one.
- Cook the eggs. Cover and cook on low heat for 6 to 8 minutes, until the egg whites are completely set. Cook a few minutes longer if you prefer firm yolks.
- Serve. Sprinkle with pepper, red pepper flakes and herbs. Serve 2 eggs and a quarter of the sauce per person.
Nutrition per serving (estimate): 435 calories · 29 g protein · 51 g carbs · 14 g fat · 10 g fiber · 520 mg sodium.
How much protein is in lentil and egg shakshuka?
One serving has about 29 g of protein. Per serving, the lentils give about 12 g, the 2 eggs about 13 g and the tomatoes about 3 g; the rest comes from the smaller ingredients. That puts one plate right in the 25 to 30 g per meal range many high-protein eating plans aim for, with about 10 g of fiber on top. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does lentil and egg shakshuka cost per serving?
The whole skillet costs about $5.29, or $1.32 per serving. Eggs and the can of tomatoes are the two biggest line items; the lentils, which supply almost half the protein, cost about 81 cents for the full cup.
| Ingredient | Cost in this recipe |
|---|---|
| Oil | $0.04 |
| Onion | $0.15 |
| Green bell pepper | $0.86 |
| Garlic | $0.19 |
| Cumin | $0.08 |
| Paprika | $0.07 |
| Dried lentils | $0.81 |
| Crushed tomatoes (28 oz) | $1.57 |
| 8 eggs | $1.51 |
| Total batch | $5.29 |
| Per serving (4) | $1.32 |
Buy lentils in the 4 lb bag when you can: on Walmart.com it worked out to about 9.3 cents an ounce versus 12 cents for the 1 lb bag on the day we checked. Spices are cheapest in the store-brand jars; you will use only a few cents’ worth per batch.
How do I keep lentil shakshuka from getting too thick or too thin?
- Keep the simmer low and stir often: lentils soak up liquid and can catch on the bottom of the pan.
- The sauce is ready for eggs when a spoon dragged through it leaves a trail that slowly fills in, like thick chili.
- Brown or green lentils hold their shape. Red lentils cook in about 15 minutes but melt into the sauce, which is fine if you like it smooth.
- Use a lid for the eggs. Steam sets the tops of the whites without overcooking the bottoms.
What can I substitute in lentil and egg shakshuka?
| Instead of | Use | Per-serving change |
|---|---|---|
| 8 eggs | 1 block (14 oz) extra-firm tofu, cut into 8 slices and warmed in the sauce (vegan) | −45 cal, −3 g protein, +$0.35 |
| 1 cup dried lentils | 2 cans chickpeas, drained (no simmering; cut the water to 1/2 cup) | +5 cal, −3 g protein, +$0.26 |
| No topping | 1/4 cup plain nonfat Greek yogurt per serving | +35 cal, +6 g protein, +$0.21 |
| 1 tbsp oil | 1 tsp oil (lower-calorie) | −20 cal, +0 g protein, −$0.01 |
The tofu swap makes the dish vegan for only about 3 g less protein per serving; the chickpea swap saves about 25 minutes but costs a little more and gives less protein.
Which allergens does lentil and egg shakshuka contain?
This recipe contains Eggs. Use the tofu swap to make it egg-free. The recipe is naturally dairy-free and gluten-free if your spices are labeled gluten-free. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep lentil and egg shakshuka?
Yes, with one trick: make the lentil and tomato sauce ahead and add fresh eggs when you eat. Refrigerate the sauce in shallow containers, then reheat one portion in a small skillet until bubbling and poach 2 eggs in it for 6 to 8 minutes. You can also refrigerate finished portions with the eggs; reheat gently in the microwave, knowing the yolks will firm up. The sauce freezes well for up to 3 months. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in lentil shakshuka?
One serving (2 eggs and a quarter of the sauce) has about 435 calories and 29 g protein, plus around 10 g fiber. The recipe makes 4 servings.
How much does lentil and egg shakshuka cost to make?
About $5.29 for the whole skillet, or $1.32 per serving, using Walmart.com and Bureau of Labor Statistics average prices checked in October 2026.
Do I need to soak the lentils first?
No. Brown or green lentils cook in 25 to 30 minutes in the simmering sauce without soaking. Just rinse them and pick out any small stones.
Can I make shakshuka without eggs?
Yes. Warm 1 block (14 oz) of sliced extra-firm tofu in the sauce instead of the 8 eggs. It makes the dish vegan, with only about 3 g less protein per serving.
Key takeaways
- 435 calories and 29 g protein per serving, $1.32 a serving, 4 servings in 55 minutes.
- Best as a weeknight dinner or make-ahead lunch: prep the lentil sauce on Sunday and poach fresh eggs each night.
- Swap the eggs for tofu to make it vegan, or use canned chickpeas when you are short on time.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
