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Air Fryer Spinach & Feta Egg Cups

5 stars, average of 4 ratings

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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

Allergy information for Air Fryer Spinach & Feta Egg Cups

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Low FODMAP
Vegetarian

Nutritional values (per serving, 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/ 4.9 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

  1. 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/3.9 oz, and just about 60 g/2.1 oz once excess water is squeezed out.) Note: no air fryer? See recipe tips for oven baking. Air Fryer Spinach & Feta Egg Cups
  2. 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. Air Fryer Spinach & Feta 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 Spinach & Feta Egg Cups
  4. 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. Air Fryer Spinach & Feta Egg Cups

Ingredient nutritional breakdown (per serving, 1 egg cup)

Net carbsProteinFatCalories
Spinach, frozen
0.9 g2.5 g0.4 g20 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.4 g6.3 g4.8 g72 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Total per serving, 1 egg cup
2.3 g12.4 g15 g198 kcal

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Martina Slajerova
Creator of KetoDietApp.com

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 (1)

Really delicious recipe. I love it yummy!!! It's really awesome