Air Fryer Sardine Egg Cups

On the lookout for a fast, simple 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 primary substances, aren’t solely low in carbs and excessive in protein, however they're additionally wealthy in electrolytes and wholesome fat—very best for a Mediterranean keto weight loss plan.

Enjoyable truth: This recipe didn't make it into my New Mediterranean Weight-reduction plan Cookbook. We simply had too many recipes and really strict web page depend so I'll be sharing extra with you right here as a substitute!

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. Usually, one to 2 egg cups suffice for a serving, particularly when paired with recent avocado, tomatoes, or bell peppers.

Craving a protein increase or just love bacon? Give our traditional Bacon & Cheese Egg Cups a go on 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 try this bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (standard) for 10 to fifteen minutes (relying on whether or not you favor softer or totally set egg yolks).

Preparation time

Fingers-on:    5 minutes
Total:     10 minutes

Dietary values (per serving, 1 egg cup)

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 purple pepper flakes, to style
• 2 tsp additional virgin olive oil

Directions

1. Chop the sun-dried tomatoes and roughly chop the sardines.
   
2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (no less than 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 purple 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 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.