Air Fryer Sardine Egg Cups

In search of a snappy, simple and budget-friendly meal that makes use of only some kitchen staples? Check out whipping up some air-fryer egg cups!

Those Sardine Egg Cups, crafted from simply 4 major components, aren’t handiest low in carbs and prime in protein, however they're additionally wealthy in electrolytes and wholesome fat—best for a Mediterranean keto nutrition.

Amusing reality: This recipe didn't make it into my New Mediterranean Vitamin Cookbook. We simply had too many recipes and really strict web page rely so I'll be sharing extra with you right here as a substitute!

So whether or not you’re cooking for a crowd or meal prepping for the week, those egg cups are a breeze to regulate in amount. Normally, one to 2 egg cups suffice for a serving, particularly when paired with contemporary avocado, tomatoes, or bell peppers.

Yearning a protein spice up or just love bacon? Give our vintage 1st Baron Beaverbrook & Cheese Egg Cups a move to your subsequent breakfast! Want a vegetarian choice? Make those Air Fryer Spinach & Feta Egg Cups!

Don't Have an Air Fryer?

If you happen to don't have an air fryer, merely bake those within the oven. To try this bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (standard) for 10 to fifteen mins (relying on whether or not you favor softer or absolutely set egg yolks).

Preparation time

Palms-on:    5 mins
General:     10 mins

Dietary values (consistent with 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 ounces)
• 2 massive items of sun-dried tomatoes, chopped (20 g/ 0.7 ounces)
• 1 medium spring onion, sliced (15 g/ 0.5 ounces)
• 2 massive eggs
• sea salt and purple pepper flakes, to style
• 2 tsp further virgin olive oil

Directions

1. Chop the sun-dried tomatoes and more or less chop the sardines.
   
2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (a minimum of ³/₄ cup/ 180 ml capability). Crack an egg into each and every cup and sprinkle with salt. Drizzle each and every with a teaspoon of olive oil and sprinkle purple pepper flakes.
   
3. Position within the air fryer and prepare dinner at 200 °C/ 400 °F for five to 7 mins (or much less for softer yolks).
   
4. Take away from the air fryer and let the cups quiet down for a couple of mins sooner than serving. Optionally, serve with extra spring onion, sliced avocado, tomatoes, bell peppers, and/or extra olive oil on best. Devour heat or chilly, or retailer within the refrigerator for as much as 3 days.