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Low-Carb Egg-Based Mini Shakshuka Muffins
By Powerproteinplates Editorial TeamPublished Apr 30, 2026 | Updated Jul 22, 2026
Mediterranean
35 mins
high-proteinlow-carbeasy-recipesmuscle-buildingbalancedwhole-foodspost-workoutmeal-prep-friendly
Enjoy these flavorful Low-Carb Egg-Based Mini Shakshuka Muffins—an easy, protein-rich Mediterranean recipe packed with nutrient-dense vegetables. Ideal for meal prep, muscle building, and post-workout nutrition.
Prep
15 min
Cook
20 min
Total
35 min
Servings
12
Difficulty
easy
Cuisine
Mediterranean
Ingredients
Servings
12
- 8 large eggs
- 1 cup canned crushed tomatoes (no added sugar)
- 1/2 small red bell pepper, finely diced
- 1/2 small green bell pepper, finely diced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon chili flakes (optional, adjust for spice preference)
- 1/4 cup fresh parsley, chopped
- 1/4 cup crumbled feta cheese (optional)
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
Instructions
-
Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil or line with silicone muffin liners.
-
Heat olive oil in a medium skillet over medium heat. Add the chopped onion and sauté until translucent, about 3 minutes.
-
Add minced garlic and diced red and green bell peppers to the skillet. Cook for 4-5 minutes until vegetables are softened.
-
Stir in crushed tomatoes, smoked paprika, ground cumin, chili flakes (if using), salt, and pepper. Simmer the sauce for 5 minutes until slightly thickened. Remove from heat and cool slightly.
-
In a large bowl, whisk eggs until smooth. Mix in chopped parsley and the cooled tomato-vegetable sauce until well combined.
-
Pour the egg mixture evenly into muffin cups, filling about 3/4 full. Sprinkle crumbled feta cheese on top if using.
-
Bake for 18-20 minutes until egg muffins are set and golden on top.
-
Cool muffins in the tin for 5 minutes before carefully removing.
-
Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat gently before eating.
Tips
Protein Highlight
egg gives this egg-based recipe its main protein focus, while supporting ingredients add texture, fiber, or slow-burning carbohydrates. Keep the protein portion clear on the plate instead of letting sauces, toppings, or starches become the bulk of the meal.
Goal Fit
This recipe fits meal prep, active-week eating, and balanced family meals because it combines familiar ingredients with a fitness-friendly structure. Use it when you want a practical option that can support recovery, satiety, or steady energy without turning the meal into a supplement-style dish.
Protein Density
To keep the protein density strong, measure calorie-dense extras and add more egg or a compatible high-protein side before increasing the starch or sauce. If you scale the recipe, preserve the ratio between the protein base and the vegetables, grains, or toppings.
Frequently Asked Questions
- Can I meal prep Low-Carb Egg-Based Mini Shakshuka Muffins?
- Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.
- How can I increase the protein?
- Add a little more egg or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.
- Can I make it lighter?
- Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.
- What should I watch when swapping ingredients?
- Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.
Ingredient Replacements
- large eggs: Use the closest lean protein or high-protein base that fits the recipe format, and keep the portion similar so the texture and protein balance stay intact.
- canned crushed tomatoes: Swap with a similar cooked grain, vegetable, dairy item, or pantry ingredient when needed, adjusting liquid or cooking time if the replacement is wetter or drier.
- small red bell pepper, finely diced: Use a related spice, herb, sauce, or aromatic if this ingredient is unavailable, then taste before adding extra salt or heat.
- Gluten-free option: Choose certified gluten-free grains, crumbs, sauces, and pantry items when cross-contact matters.
- Dairy-free option: Replace yogurt, cheese, kefir, or milk-based ingredients with unsweetened high-protein dairy-free alternatives when they fit the recipe.
- Calorie adjustment: Keep oils, sweeteners, nuts, cheese, and creamy sauces measured so the recipe stays aligned with a protein-forward plate.
Storage
Cool Low-Carb Egg-Based Mini Shakshuka Muffins before storing, refrigerate in airtight containers for up to 4 days, keep crisp toppings or fresh garnishes separate when useful, freeze only if the main ingredients tolerate thawing well, and reheat gently with a splash of liquid or a short oven, skillet, microwave, or air-fryer warm-up that matches the recipe texture.
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