Air Fryer Sardine Egg Cups

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

These Sardine Egg Cups, crafted from simply 4 essential components, are usually not solely low in carbs and excessive in protein, however they're additionally wealthy in electrolytes and wholesome fat—preferrred for a Mediterranean keto eating regimen.

Enjoyable truth: 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. 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 basic Bacon & Cheese Egg Cups a go on your subsequent breakfast! Want a vegetarian possibility? Make these Spinach & Feta Egg Cups!

Don't Have an Air Fryer?

In case 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 like softer or absolutely set egg yolks).

Preparation time

Fingers-on:    5 minutes
General:     10 minutes

Dietary values (per serving, 1 egg cup)

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 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 (not 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 prepare 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 calm 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 prime. Eat heat or chilly, or retailer within the fridge for as much as 3 days.
   

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