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When you're short on time and only have a few pantry staples at hand, make some air-fryer egg cups!
These easy four ingredient Spinach & Feta Egg Cups are vegetarian, low in carbs and packed with electrolytes, especially magnesium and potassium.
Cooking for more people or doing meal prep for the next few days? These egg cups are easy to scale up or down so you can make just the amount you need. One to two egg cups will be enough for one serving, especially if you serve them alongside some crispy bacon, sliced avocado or tomatoes, bell peppers or roasted mushrooms.
If you like bacon or need more protein for breakfast, try these classic Bacon & Cheese Egg Cups instead!
No 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 carbs2.3 grams
Protein12.4 grams
Fat15 grams
Calories198 kcal
Calories from carbs 5%, protein 26%, fat 69%
Total carbs4.4 gramsFiber2 gramsSugars1.7 gramsSaturated fat6 gramsSodium430 mg(19% RDA)Magnesium63 mg(16% RDA)Potassium327 mg(16% EMR)
Ingredients (makes 2 egg cups)
- 4 cubes frozen spinach, defrosted (140 g/ 5 oz)
- sea salt and black pepper, to taste
- 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)
- 2 large eggs
- 2 tsp extra virgin olive oil
- Optional: fresh herbs on top and sliced avocado, tomato or vegetables of choice, to serve
Instructions
- Let the spinach defrost or defrost in a microwave. Squeeze any excess juices out of the spinach. (Four cubes of frozen spinach will weigh approximately 140 g/5 oz, and just about 60 g/2 oz once excess water is squeezed out.)
Note: no air fryer? See recipe tips for oven baking.
- Divide the spinach between two ramekins (at least 3/4 cup/ 180 ml capacity). Season with a pinch of salt and pepper. Crack an egg into each cup and add crumbled feta cheese. Drizzle each with a teaspoon of olive oil.
- 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, add fresh herbs (parsley or chives), and serve with some crispy bacon, sliced avocado, tomatoes, bell peppers, roast mushrooms and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.
Ingredients
- 4 cubes frozen spinach, defrosted (140 g/ 5 oz)
- sea salt and black pepper, to taste
- 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)
- 2 large eggs
- 2 tsp extra virgin olive oil
- Optional: fresh herbs on top and sliced avocado, tomato or vegetables of choice, to serve
Instructions
- Let the spinach defrost or defrost in a microwave. Squeeze any excess juices out of the spinach. (Four cubes of frozen spinach will weigh approximately 140 g/5 oz, and just about 60 g/2 oz once excess water is squeezed out.)
Note: no air fryer? See recipe tips for oven baking.
- Divide the spinach between two ramekins (at least 3/4 cup/ 180 ml capacity). Season with a pinch of salt and pepper. Crack an egg into each cup and add crumbled feta cheese. Drizzle each with a teaspoon of olive oil.
- 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, add fresh herbs (parsley or chives), and serve with some crispy bacon, sliced avocado, tomatoes, bell peppers, roast mushrooms 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)
Calories198kcal
Net Carbs2.3g
Carbohydrates4.4g
Protein12.4g
Fat15g
Saturated Fat6g
Fiber2g
Sugar1.7g
Sodium430mg
Magnesium63mg
Potassium327mg
Detailed nutritional breakdown (per 1 egg cup)
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