When you're short on time and only have a few pantry staples at hand, make some air-fryer egg cups!
These easy four ingredient Spinach & Feta Egg Cups are vegetarian, low in carbs and packed with electrolytes, especially magnesium and potassium.
Cooking for more people or doing meal prep for the next few days? These egg cups are easy to scale up or down so you can make just the amount you need. One to two egg cups will be enough for one serving, especially if you serve them alongside some crispy bacon, sliced avocado or tomatoes, bell peppers or roasted mushrooms.
If you like bacon or need more protein for breakfast, try these classic Bacon & Cheese Egg Cups instead!
No Air Fryer?
If you don't have an air fryer, simply bake these in the oven. To do that bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional) for 10 to 15 minutes (depending on whether you prefer softer or fully set egg yolks).
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Serving size 1 egg cup
Allergy information for Air Fryer Spinach & Feta Egg Cups
✔ Gluten free
✔ Nut free
✔ Nightshade free
✔ Pork free
✔ Avocado free
✔ Coconut free
✔ Fish free
✔ Shellfish free
✔ Beef free
Nutritional values (per serving, 1 egg cup)
Net carbs2.3 grams
Calories from carbs 5%, protein 26%, fat 69%
Total carbs4.4 gramsFiber2 gramsSugars1.7 gramsSaturated fat6 gramsSodium430 mg(19% RDA)Magnesium63 mg(16% RDA)Potassium327 mg(16% EMR)
Ingredients (makes 2 egg cups)
- 4 cubes frozen spinach, defrosted (140 g/ 4.9 oz)
- sea salt and black pepper, to taste
- 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)
- 2 large eggs
- 2 tsp extra virgin olive oil
- Optional: fresh herbs on top and sliced avocado, tomato or vegetables of choice, to serve
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