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Looking for a quick, easy and budget-friendly meal that uses just a few kitchen staples? Try whipping up some air-fryer egg cups!
These Sardine Egg Cups, crafted from just four main ingredients, are not only low in carbs and high in protein, but they're also rich in electrolytes and healthy fats—ideal for a Mediterranean keto diet.
Fun fact: This recipe didn't make it into my New Mediterranean Diet Cookbook. We just had too many recipes and very strict page count so I'll be sharing more with you here instead!
So whether you’re cooking for a crowd or meal prepping for the week, these egg cups are a breeze to adjust in quantity. Typically, one to two egg cups suffice for a serving, especially when paired with fresh avocado, tomatoes, or bell peppers.
Craving a protein boost or simply love bacon? Give our classic Bacon & Cheese Egg Cups a go for your next breakfast! Need a vegetarian option? Make these Spinach & Feta Egg Cups!
Don't Have an 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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Hands-on Overall
Serving size 1 egg cup
Nutritional values (per 1 egg cup)
Net carbs2.6 grams
Protein13.9 grams
Fat14 grams
Calories195 kcal
Calories from carbs 5%, protein 29%, fat 66%
Total carbs3.4 gramsFiber0.8 gramsSugars0.4 gramsSaturated fat2.8 gramsSodium264 mg(11% RDA)Magnesium27 mg(7% RDA)Potassium366 mg(18% EMR)
Ingredients (makes 2 egg cups)
- 2 to 4 canned sardines (57 g/ 2 oz)
- 2 large pieces of sun-dried tomatoes, chopped (20 g/ 0.7 oz)
- 1 medium spring onion, sliced (15 g/ 0.5 oz)
- 2 large eggs
- sea salt and red pepper flakes, to taste
- 2 tsp extra virgin olive oil
Instructions
- Chop the sun-dried tomatoes and roughly chop the sardines.
- Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at least 3/4 cup/ 180 ml capacity). Crack an egg into each cup and sprinkle with salt. Drizzle each with a teaspoon of olive oil and sprinkle red pepper flakes.
- Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).
- Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, serve with more spring onion, sliced avocado, tomatoes, bell peppers, and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.
Ingredients
- 2 to 4 canned sardines (57 g/ 2 oz)
- 2 large pieces of sun-dried tomatoes, chopped (20 g/ 0.7 oz)
- 1 medium spring onion, sliced (15 g/ 0.5 oz)
- 2 large eggs
- sea salt and red pepper flakes, to taste
- 2 tsp extra virgin olive oil
Instructions
- Chop the sun-dried tomatoes and roughly chop the sardines.
- Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at least 3/4 cup/ 180 ml capacity). Crack an egg into each cup and sprinkle with salt. Drizzle each with a teaspoon of olive oil and sprinkle red pepper flakes.
- Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).
- Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, serve with more spring onion, sliced avocado, tomatoes, bell peppers, and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.
Nutrition (per serving, 1 egg cup)
Calories195kcal
Net Carbs2.6g
Carbohydrates3.4g
Protein13.9g
Fat14g
Saturated Fat2.8g
Fiber0.8g
Sugar0.4g
Sodium264mg
Magnesium27mg
Potassium366mg
Detailed nutritional breakdown (per 1 egg cup)
| Total per 1 egg cup |
| 2.6 g | 13.9 g | 14 g | 195 kcal |
| Sardines, tinned (in oil) |
| 0 g | 7 g | 3.2 g | 59 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 1.8 g | 0.5 g | 1.5 g | 22 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Spices, pepper, red or cayenne |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
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