Is shakshuka anti-inflammatory?

December 26, 2025 •

3 min read

According to the Cleveland Clinic, a diet rich in minimally processed foods and vegetables can help reduce inflammation, a principle central to the Mediterranean diet. Shakshuka, with its vibrant, vegetable-heavy base, aligns closely with this way of eating, leading many to wonder about its specific anti-inflammatory effects.

Quick Summary

Shakshuka can be a powerful anti-inflammatory meal, thanks to a base of antioxidant-rich ingredients like tomatoes and bell peppers, and eggs providing anti-inflammatory choline.

Key Points

Rich in Antioxidants: The tomato and bell pepper base of shakshuka provides a high dose of antioxidants like lycopene and Vitamin C, which help combat inflammation.
Source of Choline: Eggs, a core ingredient, are a good source of choline, an essential nutrient with proven anti-inflammatory properties, especially for the brain.
Flavonoid Benefits: Onions and garlic add flavonoids, such as quercetin, which have antioxidant and anti-inflammatory effects.
Spice Power: Adding spices like cumin, paprika, and especially turmeric can boost the dish's anti-inflammatory potential.
Customizable for Health: Shakshuka can be easily customized with extra ingredients like leafy greens and avocado to further enhance its nutritional and anti-inflammatory properties.
Individual Needs Matter: While generally beneficial, individuals with specific sensitivities, such as to nightshades, may need to modify the recipe.

Shakshuka, a beloved dish originating from North Africa and the Middle East, is a one-pan meal consisting of eggs poached in a simmering sauce of tomatoes, onions, and spices. Its appeal lies not only in its rich flavors but also in its potential health benefits. The question of whether this flavorful dish can reduce inflammation is of growing interest, especially as more people turn to food as a form of medicine. This article explores the anti-inflammatory properties of shakshuka's key components and provides guidance on how to maximize its health-promoting effects.

The Anti-Inflammatory Power of Shakshuka's Ingredients

The standard recipe for shakshuka is a powerhouse of ingredients known for their health benefits. Each component plays a specific role in contributing to the dish's overall anti-inflammatory profile.

Tomatoes: The Lycopene Powerhouse

Tomatoes form the base of traditional shakshuka and are a star player in the fight against inflammation. They are rich in lycopene, a potent antioxidant. Cooking tomatoes, especially with olive oil, enhances lycopene absorption. Studies suggest that consuming tomatoes can reduce inflammatory markers.

Eggs: A Source of Choline

The eggs in shakshuka offer more than protein; they provide choline, an essential nutrient with anti-inflammatory properties beneficial for brain health. Eggs also provide high-quality protein and healthy fats.

Onions, Garlic, and Bell Peppers

These vegetables add flavor and health benefits.

Quercetin from Onions: Onions contain quercetin, a flavonoid antioxidant with anti-inflammatory and heart benefits.
Allicin from Garlic: Crushed garlic contains allicin, a compound with anti-inflammatory and immune-boosting effects.
Vitamin C and Antioxidants in Peppers: Bell peppers are rich in Vitamin C and other antioxidants that protect cells and may lower inflammation, potentially reducing the risk of conditions like rheumatoid arthritis.

Spices: More Than Just Flavor

Shakshuka's spices contribute flavor and anti-inflammatory benefits. Cumin and paprika help combat oxidative stress. Adding turmeric introduces curcumin, known for reducing inflammation and pain. Black pepper improves curcumin absorption.

Maximizing Your Shakshuka's Anti-Inflammatory Benefits

Enhance shakshuka's anti-inflammatory properties by considering these tips:

Add Leafy Greens: Stir in spinach or kale for extra vitamins and antioxidants.
Use Healthy Fats: Cook with extra virgin olive oil (EVOO), known for its anti-inflammatory fats.
Garnish Generously: Use fresh herbs like parsley or cilantro and add sliced avocado for more nutrients and monounsaturated fats.
Choose Whole Grains: Serve with whole-grain bread instead of white for increased fiber, which supports gut health and regulates inflammation.

A Note on Individual Sensitivities

While shakshuka is often anti-inflammatory, be aware of sensitivities to nightshade vegetables like tomatoes and bell peppers. Some individuals, particularly with arthritis, may experience worsened symptoms. A "green shakshuka" with spinach or zucchini is an alternative if needed.

Comparison Table: Standard vs. Anti-Inflammatory Shakshuka


Component	Standard Shakshuka	Anti-Inflammatory Shakshuka
Tomato Base	Canned, diced tomatoes with some salt and sugar.	High-quality crushed tomatoes, ideally canned without added sugar.
Cooking Oil	Vegetable oil or low-quality olive oil.	Extra virgin olive oil (EVOO) for maximum healthy fats.
Spices	Cumin, paprika, chili powder.	Cumin, paprika, with added turmeric and black pepper.
Add-Ins	Optional feta cheese.	Leafy greens (spinach, kale), fresh herbs (parsley, cilantro), and avocado.
Serving	Served with regular white bread.	Served with whole-grain bread or pita.

Conclusion

For most, shakshuka is an anti-inflammatory dish. Its base of vegetables, healthy fats, and protein provides antioxidants like lycopene and nutrients like choline, known for fighting inflammation. Adding ingredients like leafy greens and spices such as turmeric can further boost its health benefits. It's important to be mindful of individual sensitivities and adjust the recipe if necessary. For more information on managing inflammation through diet, resources on anti-inflammatory eating patterns like the Mediterranean diet are helpful.

To learn more about general anti-inflammatory diet strategies, consult resources like the Cleveland Clinic.

Frequently Asked Questions

Shakshuka contains several anti-inflammatory ingredients, including tomatoes (lycopene), bell peppers (Vitamin C, capsaicin), onions (quercetin), garlic (allicin), and eggs (choline).

Yes, cooking tomatoes, especially with a healthy fat like olive oil, helps to release and increase the bioavailability of lycopene, a potent antioxidant that reduces inflammation.

Yes, you can make a "green shakshuka" by replacing the tomatoes and bell peppers with anti-inflammatory alternatives like spinach, kale, zucchini, and herbs.

To boost the benefits, add extra turmeric and black pepper, leafy greens like spinach, and healthy fats from sources like avocado or extra virgin olive oil.

Yes, shakshuka is a perfect example of a meal that aligns with the principles of the Mediterranean diet, which is known for its anti-inflammatory effects and emphasis on whole, plant-based foods.

Absolutely. A vegan shakshuka, typically replacing eggs with chickpeas or tofu, can be highly anti-inflammatory, especially when fortified with vegetables, legumes, and spices.

Serve your shakshuka with a side of whole-grain toast or pita, and garnish with fresh herbs like parsley and cilantro and a few slices of avocado for added nutrients and fiber.