Bell Pepper, Tomato & Egg Shakshuka Topped with Pumpkin Seeds (Zinc and glycemic regulation)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Slow-simmered pepper-tomato sauce, eggs cooked completely through, and a zinc-rich crunch of pumpkin seeds — a skillet breakfast for steadying glucose.
Eggs give you complete protein, the peppers and tomatoes keep the glycemic load friendly, and a final shower of pumpkin seeds adds zinc — a mineral many of us with PCOS run short on. This is that rare dish that tastes like comfort but behaves like a blood-sugar stabilizer, all in one skillet.
🥄 Ingredients
- 🫗 2 tablespoons olive oil
- 🫗 2 bell peppers (any color), thinly sliced
- 🫗 1 can (400g) crushed tomatoes
- 🫗 2 garlic cloves, minced
- 🫗 1 teaspoon ground cumin
- 🫗 1/2 teaspoon smoked paprika
- 🫗 4 large eggs
- 🫗 2 tablespoons pumpkin seeds
- 🫗 1 small handful fresh parsley, chopped
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the olive oil in a wide skillet over medium heat and cook the peppers with a pinch of salt for 8 minutes until soft and sweet.
Add the garlic, cumin, and smoked paprika and stir for 30 seconds, then pour in the crushed tomatoes with 1/4 cup (60ml) water and simmer uncovered for 10 minutes until thickened.
Make four small wells in the sauce and crack an egg into each. Cover and cook on low for 8–10 minutes until the whites are set and the yolks are cooked through with no runny center.
Meanwhile, toast the pumpkin seeds in a dry pan for 2 minutes until they smell nutty, then scatter them over the shakshuka with the parsley before serving.
⚠️ Common Mistakes
- ✕
Boiling the sauce on high, which scorches the tomatoes before the peppers soften.
- ✕
Cracking eggs straight into a too-hot pan, which cooks the bottoms white and leaves the tops raw.
- ✕
Lifting the lid every minute to peek — the steam is what finishes the eggs gently.
🔄 Variations
Add a handful of wilted spinach or chopped kale to the sauce for extra folate.
Swap pumpkin seeds for sunflower seeds or pine nuts when that's what's in the cupboard.
Stir a spoonful of harissa into the sauce when you want warmth without any sugar.
🧊 Storage
- 📦
The pepper-tomato sauce alone keeps 4 days in the fridge and reheats beautifully.
- 📦
Cooked shakshuka keeps 2 days; reheat gently and add a fresh grind of pepper.
💡 Chef Tips
Tip 1: Simmer the sauce until it is thick enough to drag a spoon through — watery sauce gives watery eggs.
Tip 2: Low heat under the covered pan is what sets the whites without turning the yolks rubbery.
Tip 3: Pumpkin seeds are a quiet zinc powerhouse; a two-tablespoon sprinkle lands you close to a quarter of the daily target.
Tip 4: Warm crunchy bread made with whole grains is lovely, but keep the portion modest to protect that steady glucose curve.
❓ FAQ
Q
Do I have to cook the yolks all the way through? For this recipe, yes — we cook the eggs completely so the dish suits everyone, and it still tastes creamy.
Q
Why pumpkin seeds for PCOS? They're one of the best seed sources of zinc, which supports the ovulation-friendly hormone machinery.
Q
Can I use jarred passata instead of crushed tomatoes? Yes, just check the label for added sugar and keep the simmer a couple of minutes shorter.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →