Air Fryer Sardine Egg Cups

Searching for a fast, straightforward and budget-friendly meal that makes use of just some kitchen staples? Attempt whipping up some air-fryer egg cups!

These Sardine Egg Cups, crafted from simply 4 foremost elements, should not solely low in carbs and excessive in protein, however they're additionally wealthy in electrolytes and wholesome fat—ultimate for a Mediterranean keto eating regimen.

Enjoyable reality: This recipe didn't make it into my New Mediterranean Eating regimen Cookbook. We simply had too many recipes and really strict web page depend so I'll be sharing extra with you right here as an alternative!

So whether or not you’re cooking for a crowd or meal prepping for the week, these egg cups are a breeze to regulate in amount. Sometimes, one to 2 egg cups suffice for a serving, particularly when paired with recent avocado, tomatoes, or bell peppers.

Craving a protein enhance or just love bacon? Give our basic Bacon & Cheese Egg Cups a go in your subsequent breakfast! Want a vegetarian possibility? Make these Spinach & Feta Egg Cups!

Don't Have an Air Fryer?

For those who don't have an air fryer, merely bake these within the oven. To try this bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (typical) for 10 to fifteen minutes (relying on whether or not you like softer or totally set egg yolks).

Preparation time

Palms-on:    5 minutes
Total:     10 minutes

Dietary values (per serving, 1 egg cup)

Complete Carbs 3.4 grams
Fiber 0.8 grams
Web Carbs 2.6 grams
Protein 13.9 grams
Fats 14 grams
of which Saturated 2.8 grams
Vitality 195 kcal
Magnesium 27 mg (7% RDA)
Potassium 366 mg (18% EMR)

Macronutrient ratio: Energy from carbs (5%), protein (29%), fats (66%)

Components (makes 2 egg cups)

  • 2 to 4 canned sardines (57 g/ 2 oz)
  • 2 giant items of sun-dried tomatoes, chopped (20 g/ 0.7 oz)
  • 1 medium spring onion, sliced (15 g/ 0.5 oz)
  • 2 giant eggs
  • sea salt and pink pepper flakes, to style
  • 2 tsp additional virgin olive oil


  1. Chop the sun-dried tomatoes and roughly chop the sardines.
  2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at the very least 3/4 cup/ 180 ml capability). Crack an egg into every cup and sprinkle with salt. Drizzle every with a teaspoon of olive oil and sprinkle pink pepper flakes.
  3. Place within the air fryer and cook dinner at 200 °C/ 400 °F for five to 7 minutes (or much less for softer yolks).
  4. Take away from the air fryer and let the cups settle down for a couple of minutes earlier than serving. Optionally, serve with extra spring onion, sliced avocado, tomatoes, bell peppers, and/or extra olive oil on high. Eat heat or chilly, or retailer within the fridge for as much as 3 days.

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