A cozy, savory breakfast can set the tone for your entire day, and this Moroccan-inspired tagine does exactly that. It’s aromatic, satisfying, and naturally keto-friendly without feeling restrictive. Think soft eggs nestled in spiced tomatoes and peppers, topped with fresh herbs and served with a buttery almond cauliflower couscous.
It’s hearty without being heavy, and it comes together with simple pantry spices. If you love a colorful plate with bold flavor, this is your new morning favorite.
What Makes This Special
This breakfast tagine is a blend of classic North African flavors with a keto twist. You get the warmth of cumin, paprika, cinnamon, and coriander, balanced with bright lemon and fresh herbs.
The eggs cook right in the sauce, soaking up all that flavor. Instead of grain-based couscous, you’ll serve it with a quick almond cauliflower couscous that’s light, nutty, and very low in carbs.
It’s ideal for weekends but easy enough for weekdays. You can meal-prep the sauce and couscous ahead, then crack in the eggs when you’re ready to eat. It’s high in protein, rich in healthy fats, and low in net carbs, making it a great fit for keto or anyone looking for a clean, nourishing breakfast.
Ingredients
- Olive oil – 2 tablespoons
- Onion – 1 small, finely chopped
- Red bell pepper – 1, diced
- Garlic – 3 cloves, minced
- Tomatoes – 1 can (14 oz) crushed or diced, or 3 medium fresh tomatoes chopped
- Harissa paste (optional for heat) – 1 teaspoon
- Ground cumin – 1 teaspoon
- Smoked paprika – 1 teaspoon
- Ground coriander – 1/2 teaspoon
- Ground cinnamon – 1/4 teaspoon
- Sea salt – 3/4 teaspoon, plus more to taste
- Black pepper – 1/4 teaspoon
- Eggs – 4 to 6, depending on serving size
- Fresh cilantro and/or parsley – 1/4 cup, chopped
- Lemon – 1, cut into wedges (use zest and juice)
For the Almond Cauliflower Couscous
- Cauliflower rice – 4 cups (fresh or frozen, riced)
- Butter or ghee – 1.5 tablespoons (use olive oil to keep it dairy-free)
- Almond meal or finely chopped almonds – 1/3 cup
- Ground turmeric – 1/4 teaspoon (optional for color)
- Sea salt – 1/2 teaspoon
- Lemon zest – from 1/2 lemon
Optional Toppings
- Crumbled feta (if your keto plan includes dairy)
- Sliced olives
- Chili flakes
- Toasted sesame seeds
How to Make It
- Sauté the aromatics. Heat olive oil in a wide skillet or tagine over medium heat.
Add onion and red bell pepper. Cook 5–6 minutes, until softened. Stir in garlic and cook 30 seconds until fragrant.
- Build the sauce. Add tomatoes, harissa (if using), cumin, smoked paprika, coriander, cinnamon, salt, and pepper.
Stir well. Simmer uncovered 8–10 minutes, stirring occasionally, until slightly thickened.
- Brighten it up. Zest half the lemon into the sauce and squeeze in a tablespoon of lemon juice. Taste and adjust salt and heat to your liking.
- Make the couscous. In a separate pan, melt butter or ghee over medium heat.
Add cauliflower rice and salt. Cook 4–6 minutes, stirring, until tender but not mushy. Stir in almond meal, turmeric (if using), and lemon zest.
Cook 1–2 more minutes. Remove from heat and keep warm.
- Add the eggs. Use a spoon to make small wells in the tomato-pepper sauce. Crack eggs into the wells.
Cover and cook 5–8 minutes over low heat, until whites are set and yolks are done to your preference.
- Finish with herbs. Sprinkle chopped cilantro and parsley over the eggs. Add a light drizzle of olive oil and another squeeze of lemon if you like.
- Plate and serve. Spoon the almond cauliflower couscous into bowls. Top with a portion of the tagine and an egg or two.
Add optional toppings like feta or olives. Serve hot.
Keeping It Fresh
Store the sauce and couscous separately in airtight containers for up to 4 days in the fridge. Cook the eggs fresh for the best texture.
If you need to meal-prep, you can soft-cook the eggs and gently reheat the sauce, but yolks may firm up a bit.
To reheat, warm the sauce on the stovetop over low heat and microwave or sauté the cauliflower couscous just until hot. Add a splash of water if the sauce thickens too much. The flavors deepen by day two, making leftovers especially tasty.
Benefits of This Recipe
- Keto-friendly and balanced: High in protein and healthy fats with low net carbs.
- Rich in antioxidants: Tomatoes, spices, and herbs offer beneficial plant compounds.
- Satiating without heaviness: Eggs and almonds keep you full, while cauliflower adds volume.
- Customizable heat: Add or skip harissa and chili to match your spice tolerance.
- Meal-prep friendly: Make the base sauce and couscous ahead for quick breakfasts.
Pitfalls to Watch Out For
- Overcooking the eggs: Keep the heat low and check often.
The sauce stays hot and continues to cook the eggs off-heat.
- Watery sauce: Let the tomato base reduce uncovered until thick. This gives better flavor and texture.
- Mushy cauliflower: Cook it just until tender. A minute too long can make it soggy.
- Hidden sugars: If using canned tomatoes or harissa, check labels for added sugar.
- Too salty: If adding feta or olives, reduce salt in the base and adjust at the end.
Alternatives
- Protein swaps: Add cooked merguez sausage, ground turkey, or lamb crumbles to the sauce before the eggs.
- Dairy-free version: Use olive oil instead of butter, and skip feta.
- Vegetable twists: Fold in spinach or kale during the last 2 minutes of simmering.
- Spice profile: Try ras el hanout instead of the individual spices for a deeper, floral flavor.
- Herb options: Mint is lovely with parsley; add at the end for freshness.
- Egg-free: Simmer chunks of halloumi or add tofu cubes (if it fits your plan) to the sauce and warm through.
FAQ
Is this recipe strictly keto?
Yes, it’s designed to be keto-friendly.
The cauliflower couscous keeps carbs low, and the eggs, olive oil, and almonds provide satisfying fats. Always check labels on canned tomatoes and harissa to avoid added sugars.
Can I make it in a traditional tagine?
Absolutely. A tagine works beautifully.
Keep the heat low and allow the sauce to simmer gently so it doesn’t scorch. A wide skillet with a lid also works well.
How spicy is it?
Without harissa, it’s mild and aromatic. With harissa or chili flakes, it moves to medium heat.
Adjust to taste and start small—you can always add more.
What’s the best way to get jammy yolks?
Cover the pan and cook on low until whites are set but yolks still wobble, typically 5–6 minutes. Turn off the heat and let it sit 30–60 seconds; residual heat finishes the eggs without overcooking.
Can I freeze the sauce?
Yes. Freeze the tomato-pepper base (without eggs) for up to 2 months.
Thaw overnight in the fridge, reheat gently, and then add fresh eggs to cook.
How many servings does this make?
It makes about 4 servings, depending on how many eggs you use and your appetite. Plan on 1–2 eggs per person and a generous scoop of couscous.
What can I use instead of almonds?
Try finely chopped walnuts, pistachios, or sunflower seeds for a nut-free option. Almond meal gives a couscous-like texture, so keep pieces small for the best result.
In Conclusion
This Moroccan Spiced Keto Breakfast Tagine with Almond Cauliflower Couscous brings warmth, color, and big flavor to your morning routine.
It’s easy to adapt, quick to reheat, and satisfying without pushing you off your goals. With a few pantry spices and simple ingredients, you’ll have a breakfast that feels special any day of the week. Serve it hot with fresh herbs and lemon, and enjoy a bright, nourishing start.