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Air Fryer Sardine Egg Cups

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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

Allergy information for Air Fryer Sardine Egg Cups

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 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


  1. Chop the sun-dried tomatoes and roughly chop the sardines. Air Fryer Sardine Egg Cups
  2. 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. Air Fryer Sardine Egg Cups
  3. Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks). Air Fryer Sardine Egg Cups
  4. 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. Air Fryer Sardine Egg Cups

Ingredient nutritional breakdown (per serving, 1 egg cup)

Net carbsProteinFatCalories
Sardines, tinned (in oil)
0 g7 g3.2 g59 kcal
Sun-dried tomatoes (in oil, drained)
1.8 g0.5 g1.5 g22 kcal
Spring onion, scallion, green onion, fresh
0.4 g0.1 g0 g2 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.4 g6.3 g4.8 g72 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Spices, pepper, red or cayenne
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Total per serving, 1 egg cup
2.6 g13.9 g14 g195 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

I am excited to try this recipe! Do the canned sardines need to be packed in water or oil?

You could use either! I like sardines in EV olive oil but spring water or brine is even better. You just never know what sort of olive oil they use: The Virginity Lie: How to Find Real Extra Virgin Olive Oil
I'd avoid sardines in sunflower oil.