High-Protein Dairy-Free Shakshuka Meal Prep
A savory, egg-rich Mediterranean dish cooked in a spiced tomato and sweet pepper sauce. Perfect for batch cooking and easy weekday reheating.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Doo + Lila
Doo created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat 1 tbsp (15 ml) olive oil…
- 01
Heat 1 tbsp (15 ml) olive oil…
Heat 1 tbsp (15 ml) olive oil in a wide skillet over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 0
Add 0.5 diced onion and 0.5 diced bell pepper to the skillet. Cook for 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 03
Add 2 minced garlic cloves
Add 2 minced garlic cloves, cumin, and paprika. Cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 1 chopped tomato and 1…
Pour in 1 chopped tomato and 1 cup of spinach. Stir and let simmer for 8 minutes until the sauce thickens.
Look for: the sauce thickens
Tap card to mark done - 05
Pour 0
Pour 0.5 cup egg whites into the sauce mixture, stirring gently to integrate.
Tap card to mark done - 06
Use a spoon to make 2 small…
Use a spoon to make 2 small wells in the sauce. Crack 1 egg into each well.
Tap card to mark done - 07
Cover the skillet with a lid and…
Cover the skillet with a lid and cook on low heat for 6 to 8 minutes until whites are set and yolks remain slightly soft.
Look for: whites are set and yolks remain slightly soft
Tap card to mark done - 08
Remove from heat and allow to cool…
Remove from heat and allow to cool before portioning into an airtight container. Refrigerate for up to 4 days.
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