Air Fryer Sardine Egg Cups

In search of a fast, simple and budget-friendly meal that makes use of only a few kitchen staples? Strive whipping up some air-fryer egg cups!

These Sardine Egg Cups, crafted from simply 4 foremost elements, aren’t solely low in carbs and excessive in protein, however they're additionally wealthy in electrolytes and wholesome fat—best for a Mediterranean keto food plan.

Enjoyable reality: This recipe didn't make it into my New Mediterranean Food 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 to your subsequent breakfast! Want a vegetarian choice? Make these Spinach & Feta Egg Cups!

Don't Have an Air Fryer?

When you don't have an air fryer, merely bake these within the oven. To do 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 favor softer or totally set egg yolks).

Preparation time

Arms-on:    5 minutes
General:     10 minutes

Dietary values (per serving, 1 egg cup)

Whole Carbs	3.4	grams
Fiber	0.8	grams
Internet Carbs	2.6	grams

Protein	13.9	grams
Fats	14	grams
of which Saturated	2.8	grams

Power	195	kcal

Magnesium	27	mg (7% RDA)
Potassium	366	mg (18% EMR)

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

Elements (makes 2 egg cups)

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

Directions

Chop the sun-dried tomatoes and roughly chop the sardines.
Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (a minimum of 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.
Place within the air fryer and cook dinner at 200 °C/ 400 °F for five to 7 minutes (or much less for softer yolks).
Take away from the air fryer and let the cups quiet 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.