↓ Skip to main content
Gains on a Dime
  1. Posts/

High Protein Shakshuka: A Budget Dinner That Actually Fills You Up

·3 mins
Table of Contents

Shakshuka is one of those meals that looks way more impressive than the effort it takes. This version clocks in at 32g of protein per serving and costs around $2.30 a plate, thanks to eggs, canned chickpeas, and a little feta doing the heavy lifting. It’s ready in 30 minutes and works just as well for dinner as it does for a weekend brunch.

Why This Recipe Works
#

Eggs are one of the cheapest protein sources you can buy, and pairing them with chickpeas doubles the protein without adding much cost. The spiced tomato base is deeply flavorful from pantry staples you already have on hand. This is a one-pan meal, which means less cleanup and more time enjoying your food.

Ingredients
#

  • 6 large eggs
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (28 oz) crushed tomatoes
  • 1 small yellow onion, diced
  • 4 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chili flakes (optional)
  • Salt and pepper to taste
  • 2 oz crumbled feta cheese
  • Fresh parsley for topping (optional)

Makes 3 servings. Estimated cost per serving: ~$2.30

Instructions
#

  1. Heat olive oil in a large skillet over medium heat. Add the diced onion and cook for 4 to 5 minutes until softened.
  2. Add the minced garlic, cumin, smoked paprika, and chili flakes. Stir for about 60 seconds until fragrant.
  3. Pour in the crushed tomatoes and stir everything together. Season with salt and pepper.
  4. Add the drained chickpeas and stir to combine. Let the sauce simmer for 8 to 10 minutes so it thickens up.
  5. Use a spoon to make 6 small wells in the sauce. Crack one egg into each well.
  6. Cover the pan and cook on medium-low for 7 to 10 minutes. Pull it off the heat when the whites are set but the yolks are still a little runny. Cook longer if you want firm yolks.
  7. Top with crumbled feta and fresh parsley. Serve straight from the pan with crusty bread or pita.

Nutrition (Per Serving)
#

NutrientAmount
Calories420
Protein32g
Carbs34g
Fat18g
Cost Per Serving~$2.30

Tips
#

  • Bulk it up with cottage cheese. Stir 1/2 cup of full-fat cottage cheese into the tomato sauce before adding the eggs. It melts right in, adds creaminess, and bumps the protein even higher.
  • Don’t skip the simmer. Letting the sauce cook down before you add the eggs makes a huge difference in flavor. Give it those full 10 minutes.
  • Meal prep friendly. Make the tomato and chickpea base ahead of time and refrigerate it for up to 4 days. Just reheat, crack in fresh eggs, and you have dinner in 15 minutes.
  • Go easy on the heat. Cooking the eggs on medium-low with the lid on gives you the most control. High heat will cook the yolks too fast before the whites are fully set.

Related Recipes#

Shakshuka proves that eating well on a budget does not mean boring food. Make this once and it will earn a permanent spot in your weeknight rotation.

Related

High Protein Lentil Soup: Cheap, Filling, and Perfect for Meal Prep

·3 mins
This lentil soup is one of the hardest-working recipes on this blog. Each serving clocks in at 27 grams of protein and costs you roughly $1.75, and one big batch covers your lunches for the entire week. If you’re trying to hit your protein goals without blowing your grocery budget, this one belongs in your regular rotation. Why This Recipe Works # Lentils are an absolute steal at around $1.50 per pound, and they’re loaded with plant-based protein and fiber that keeps you full for hours. Pairing them with canned chickpeas bumps the protein even higher without adding much cost. The whole pot comes together in about 40 minutes with zero fancy equipment required.

High Protein Meals Under 500 Calories: 5 Budget Recipes to Hit Your Goals

·3 mins
Eating high protein on a budget sounds hard until you see what a can of chickpeas, a pound of ground turkey, or a bag of lentils can actually do for you. This post breaks down one of our favorite go-to meals that delivers 35g of protein, stays under 450 calories, and costs about $2.10 per serving. Let’s get into it. Why This Recipe Works # Ground turkey and black beans are one of the best budget protein combos you can build a meal around. Turkey is lean, affordable, and absorbs whatever seasoning you throw at it, and black beans add fiber and extra protein without adding much fat or cost. This is the kind of meal you can make on a Sunday and eat four times during the week without getting bored.

High Protein Chicken Banh Mi Bowl (Under $3 a Serving)

·3 mins
If you love banh mi but hate spending $12 at a sandwich shop, this bowl is your new best friend. It packs 38 grams of protein per serving and costs less than $3 to make at home. Bright, fresh, and filling, this one earns a permanent spot in your meal prep rotation. Why This Recipe Works # Ground chicken is one of the cheapest high-protein options at the grocery store, and it soaks up a simple soy-ginger marinade beautifully. Serving it over rice instead of a baguette keeps costs down without sacrificing any of the flavor you love about classic banh mi. The quick-pickled carrots and cucumbers do a lot of heavy lifting here, giving you that punchy, tangy bite with almost zero effort.