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Vegan shakshuka Calories
A vegetable skillet dish made with tomatoes, peppers, and onions, without eggs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegan shakshuka (250 g) has 183 calories. That works out to 73 calories per 100 g. It contains 21.3 g of carbs, 5.3 g of protein, 9.5 g of fat and 5.5 g of fiber. Its 45 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegan shakshuka Nutrition Facts
Selected: 1 serving (medium) · 250 g
183
KCAL / 250G
Carbs
21.3g
· 8% DV
Protein
5.3g
· 11% DV
Fat
9.5g
· 12% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 11% · Fat 45%
Vegan shakshuka nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 5.5 g | 20% |
| Protein | 5.3 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Vegan shakshuka?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 183 kcal |
| 1 tablespoon (medium) | 15 g | 11 kcal |
| 1 ounce (medium) | 28.4 g | 21 kcal |
| 100 g | 100 g | 73 kcal |
| ½ serving (small) | 125 g | 91 kcal |
| 1 piece (medium) | 200 g | 146 kcal |
| 1 cup (medium) | 240 g | 175 kcal |
| 1 cup (large) | 300 g | 219 kcal |
| 1 serving (large) | 350 g | 256 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About Vegan shakshuka
What is vegan shakshuka made of?
Vegan shakshuka is a tomato-based skillet dish made with tomatoes, peppers, and onions, without eggs. Garlic, olive oil, and spices such as cumin or paprika are common additions, but the exact seasoning and vegetables vary between recipes.
How do you make vegan shakshuka?
To make vegan shakshuka, soften chopped onions and peppers in a pan, add tomatoes and seasonings, then simmer until the vegetables are tender and the sauce thickens. Serve it straight from the skillet with bread for scooping.
What do you serve with vegan shakshuka?
Crusty bread, pita, or flatbread are classic partners for vegan shakshuka because they soak up the tomato sauce. For a more substantial meal, serve it with couscous or rice; a crisp green salad adds freshness.
Is vegan shakshuka the same as Turkish şakşuka?
No. Vegan shakshuka is the egg-free tomato, pepper, and onion skillet dish; Turkish şakşuka usually refers to fried eggplant and other vegetables served with tomato sauce. The similar names describe different dishes.
Does vegan shakshuka contain eggs?
No, vegan shakshuka does not contain eggs; its sauce is built around tomatoes, peppers, and onions. Traditional shakshuka often has eggs cooked directly in the sauce, so check that a recipe or restaurant version is specifically vegan.
Can you make vegan shakshuka ahead of time?
Yes, you can cook vegan shakshuka ahead and refrigerate it in a covered container for up to 3 days. Reheat it thoroughly in a pan or microwave; keep bread separate so it does not turn soggy.
Can you freeze vegan shakshuka?
Yes, vegan shakshuka freezes well, though the peppers may become softer after thawing. Cool it completely, freeze it in airtight portions, then thaw it in the refrigerator and reheat it in a pan.
Can you add eggplant to vegan shakshuka?
Yes, eggplant works well in vegan shakshuka. Dice it and cook it until tender before adding the tomatoes, since it takes longer to soften than peppers; the result remains an egg-free vegetable skillet rather than Turkish-style fried şakşuka.
Is vegan shakshuka usually eaten for breakfast or dinner?
Vegan shakshuka works for either breakfast or dinner. It is filling enough to serve as a main meal with bread, while a smaller portion also fits a brunch spread alongside salad, olives, or other savory dishes.
How do you make vegan shakshuka sauce thicker?
Simmer the vegan shakshuka uncovered to thicken its sauce. Let excess liquid evaporate over low heat, stirring occasionally so the tomatoes do not stick; adding tomato paste can also deepen the flavor and give the sauce more body.
Vegan shakshuka Vitamins & Minerals
Vitamins
Vitamin C
45mg · 50% DV
Vitamin E
2.75mg · 18% DV
B6
0.3mg · 18% DV
Folate
62.5µg · 16% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.5mg · 22% DV
Sodium
450mg · 20% DV
Potassium ⭐
650mg · 19% DV
Vegan shakshuka Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan shakshuka
To burn the 183 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Vegan shakshuka?
Vegan shakshuka is an egg-free take on the North African and Middle Eastern skillet dish, simmering tomatoes, peppers and onions together until soft and richly sauced. It keeps the familiar spiced vegetable base, but gets its substance from the vegetables rather than eggs.
In its regions of origin, shakshuka is often served for breakfast or brunch with bread for scooping up the sauce; it also makes an easy light supper. The dish is vegetable-led, with some fibre but relatively little protein on its own. Serve it with whole-grain bread, or stir in chickpeas if you’d like a more filling meal.
How Nutritious Is Vegan shakshuka?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Vegan shakshuka Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Vegan shakshuka Contain Allergens?
No known major allergens
Which Diets Is Vegan shakshuka Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan shakshuka Fat Profile
SATURATED
1.25g
MONOUNSATURATED
5.5g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.