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FODMAP Friendly Quinoa Shakshuka

This combination of basic ingredients produces a yummy, filling dish that you'll want time and time again! You can play around with exactly what veg etc you'd like in your tomato sauce but here's what I go for.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Servings: 1 hungry person
Course: Breakfast, Main Course
Cuisine: African
Keyword: gluten free shakshuka, low fodmap, shakshuka


  • 40 grams quinoa
  • 125 grams aubergine
  • 4 cherry tomatoes
  • 200 grams tinned tomatoes
  • 100 grams passata
  • Handful of spinach
  • 1 egg
  • 1/2 tsp paprika & chilli flakes
  • 1/2 avocado
  • Fresh/Dried basil


  • Boil 200ml of water. Add the quinoa, cover and simmer on a low temperature until all the water is absorbed (takes about 15mins). At this point, check it light & fluffy. If not, add a little more water and keep simmering until its reached the desired texture.
  • Whilst that's cooking, cut your chosen veg into chunky pieces. Aubergine & cherry tomatoes work perfectly! Fry in the pan you want to serve in. 
  • Once the veg starts to soften, add tinned tomatoes & passata. Season with paprika, chilli flakes, salt and pepper.
  • After around 5 mins, the tomato sauce will have thickened up to the consistency of a pasta sauce (if its too dry you can add water & if its too thick, simmer for a bit longer). Add the quinoa & spinach and stir through. 
  • Make a well in the centre of the tomato sauce & crack an egg into it (doesn't have to be perfect!)
  • Cover with a lid for 5-6mins for a runny yolk. 
    What are you looking for? The yolk should be slightly firm to touch & the white should be just set. 
  • Serve with slices of avocado & fresh basil. You could also have some chunky slices of bread to dip in!
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