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Learn how to make egg cups in air fryer! Air fryer egg cups are a protein-packed low carb, gluten free, low calorie, and keto breakfast option. You’ll love how easy these are to make and how delicious they are. Learn why these are the best air fryer egg bites, get the air fryer time and temperature, and more! Air fryer egg muffins are only about 100 calories each!
These air fryer egg muffins are so tasty. They whip up fast in small muffin tins, and you can oven bake them if you don’t have an air fryer. (Yes, I’ve got egg cup oven directions for you as well!)
What we’ve got here are cauliflower hash browns with a wonderful runny egg in the middle. The cauliflower has been flavored with cheeses, spices, and sun-dried tomatoes, so you can barely taste the veggies. These egg cups are truly a Mediterranean-inspired delight.
Feel free to think of this egg cup recipe as a jumping off point for variations. While cooking you can add some extra spice, or change up the egg cup toppings or fillings.
For example, you could crumble some cooked sausage, ham, or bacon on top of the finished egg cups. Instead of using whole eggs in your egg cups, experiment with making scrambled egg cups. Just imagine the different possibilities for egg cup fillings:
- Onions or scallions
- Peppers
- Spinach
- Baby kale or other vegetables
- Mushrooms
- Prosciutto
- Basil or other fresh herbs
With a little creativity, you can air fry egg cups that are a perfect fit for your tastes!
📋 Egg Cups Nutrition
One Air Fryer Egg Cup has 112 calories, 2 grams net carbs, and 9.3 grams protein. (I recommend having more than one with your meal. These are a nutritious food choice!)
⭐ Benefits of Making Egg Cups in Air Fryer
Why make egg cups in the air fryer? Here are some benefits of this air fryer recipe:
- Weight loss egg cups: These egg cups are a low calorie option packed with filling protein and fiber. Aside from being weight watchers egg cups, they’re also gluten free.
- Keto egg cups: If you’re using a low carb diet to manage your blood sugar in diabetes, these are a GREAT breakfast choice. Skip the sugary breakfast cereals and have these very low carb egg cups instead.
- Vegetarian egg cups: These egg cups are vegetarian-friendly. They’re super if you want more protein in your morning meal without meat.
- Healthy egg cups: These egg cups are filled with nutritious ingredients. You’re getting choline, lutein, vitamin C, and a variety of other vitamins and minerals here.
- Fast and energy efficient: You will save time and energy when air frying egg cups compared to oven baking. When the weather is warm, air fryers don’t heat up the house like an oven does.
- Delicious: Air fried egg cups make a tasty family breakfast that nearly everyone likes. They really hit that sweet spot where delicious and nutritious meet!
🥘 Air Fryer Egg Cups Ingredients
What do you need to make egg cups in an air fryer? Here’s your simple shopping list:
- 6 large eggs
- 1 egg white
- ½ large head of chopped cauliflower
- ¼ cup shredded cheese (mozzarella or cheddar)
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon sun-dried tomato packed in oil (drained and finely chopped)
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
- Salt and pepper (to taste)
- Oil spray (non-aerosol)
Cauliflower rice is our lower carbohydrate substitute for shredded potatoes in this recipe. We’re making our own riced cauliflower here, but you could take a shortcut with a frozen package. The most important thing is to cook it and ensure it is dry before using in the recipe.
I almost always make egg cups with mozzarella or cheddar cheese. Feel free to try other cheeses if you wish. Some jalapeno cheddar or pepper jack would be a fun way to add some kick!
🍽 Equipment
To make egg cups in the air fryer, you need the following:
- Air fryer
- Food processor
- Egg separator
- Food scale
- These muffin tins
- Shot glass
(To bake egg cups in an oven, you’ll need everything above except the air fryer.)
I use a 10-Quart Kalorik Digital Air Fryer Oven. It is a large air fryer that can fit a 4-compartment muffin tin. If you have a small air fryer basket, you may have to make modifications to this recipe.
The Ninja Foodi, Philips, Nuwave, Pampered Chef, Actifry, Instant Pot Vortex, Cosori, Breville, and other air fryers can cook egg cups. However, air fryers are not like ovens because different air fryer brands cook differently.
Always check the food early the first time you try a new air fryer recipe. Your air fryer cooking times may be different than mine, and I don’t want you to burn the food!
For the best results, you should weigh the cauliflower in this recipe. A food scale is necessary for this task (and should be part of any kitchen, IMVHO).
You will need a dark muffin pan that fits in your air fryer for this recipe. Here are the muffin tins I use, and I cannot recommend them highly enough. The 4-compartment muffin pan fits perfectly in my air fryer.
I use a shot glass to press the veggies into a cup shape (to hold the egg). If you don’t have a shot glass, you can try using the back of a spoon or clean, wet fingers instead.
🔪 How to Make Air Fryer Egg Cups
Begin by using an egg separator to separate one egg white from its yolk. Set the egg white aside and save the yolk to add to another recipe (like omelets).
Pulse the cauliflower for around 45 seconds in a food processor. You should see a fine, rice-like texture formed. Avoid over-processing the vegetable, or you will just end up with a raw puree.
Measure out 1¼ cups or 235 grams of cauliflower rice, add the sun-dried tomatoes and place it into a microwave-safe bowl. Microwave it for around 6-7 minutes on high, until everything has softened. Allow to cool for four minutes.
If the cauliflower is wet, use a tea towel or clean cheesecloth to squeeze out all of the liquid until no more is left. Make sure you’re doing it over the sink to make less mess. (I never need to do this step.)
Put the cauliflower mixture in a medium-sized bowl. Stir in the egg white, cheeses, garlic powder, and onion powder. Spray dark muffin tins with cooking spray.
Divide the veggie and cheese mixture between 6 muffin cups. Carefully press the mixture into egg cup shapes using a shot glass. Preheat the air fryer to 350F (177C) for 5 minutes.
Air fry one 4-compartment muffin tin at a time for 10 minutes at 350F (177C). Place the tin in the middle of the air fryer oven. You want the cheese to melt and for the cups to be golden brown on the edges.
Press the baked egg cup down and back into shape if it has become puffy. Carefully fill each up with one raw egg. Season with salt and pepper.
Time to air fry egg cups!
️⏲️ Air Fryer Egg Muffins Time and Temperature
How long to cook egg bites in air fryer? What temperature to air fry egg cups? Air fry egg cups for 10-12 minutes in an air fryer preheated to 300 degrees Fahrenheit (149C).
Air fry the egg cups in two batches again, in the middle of the air fryer oven. Once the whites have fully set and the yolks are just done, take them out and allow them to cool for four minutes.
Slide a knife into each cup around the sides. Use a fork to lift everything out of the pan gently. Enjoy!
️🔥️ Oven Time and Temperature
To oven bake egg cups, preheat the oven to 350F (177C). Prepare the cauliflower mixture and press into the muffin tins as described above. Bake for 18-20 minutes on a rack 1/3 down from the top of the oven.
Next, crack an egg into each cup and season with salt and pepper. Bake an additional 10-12 minutes at 350F (177C), depending on how firm you like your yolks. Allow to cool for 4 minutes before serving.
🌡️ How to Reheat Egg Cups
Freshly made air fryer egg cups are best! To reheat egg cups in air fryer, remove from the muffin tin and air fry for 2-4 minutes at 350F (177C). If you have an air fryer oven, place them in the middle of the air fryer.
You can also microwave leftover egg cups on a microwave-safe plate to reheat them.
🥶 Can you freeze air fryer egg cups?
Since these air fryer egg cups use whole eggs, they do not freeze well. For meal prepping, it is better to make scrambled egg cups in an air fryer. (There’s more information on this in the FAQs below!)
😋 What goes with egg cups?
What sides go with egg cups? Last time I made them, I served egg cups with my beautiful homegrown golden oyster mushrooms! Here are some other ideas for egg cup side dishes:
- Keto Blueberry Smoothie (or another fruit smoothie)
- Air Fryer Turkey Bacon
- Sausage Patties in Air Fryer
- Baked Oatmeal in Air Fryer
- Frozen Waffles in Air Fryer
- Air Fryer Toast
FAQs
Can silicone baking cups go in the air fryer?
Yes, you can make egg bites in silicone muffin cups or oven-safe ramekins. For this particular recipe, dark muffin tins are the best choice to help the veggies crisp. Silicone muffin cups are best for air frying scrambled egg cups (more on this below).
How to make air fryer scrambled egg cups?
You can make something more similar to Starbucks sous vide egg bites with air fryer scrambled egg cups! Mix raw eggs with your favorite omelet fillings and air fry in silicone baking cups at 300F (149C) for 12-14 minutes. You can make them Paleo and Whole30 if you skip the dairy!
How to make frozen egg bites in air fryer?
In general, cooked scrambled egg bites freeze well. After freezing, you can let them thaw in the fridge, or defrost in the microwave. You can air fry frozen egg bites in an air fryer preheated to 350F (177C) for 3-5 minutes. However, I found the results were not as good as with microwaving.
Can paper muffin cups go in the air fryer?
Yes, you can put paper muffin cups in the air fryer, though they may not hold their shape well. In general, anything that is safe for the oven is safe for the air fryer. However, for the best results, I don’t recommend using muffin papers for this egg cup air fryer recipe.
👨🏾🍳 More Air Fryer Breakfast Recipes
Looking for more Air Fryer Egg Recipes and other breakfast ideas? Check these out:
- Air Fryer Breakfast Burritos
- Crustless Keto Mini Quiche
- Air Fryer Sweet Potato Toast
- Air Fryer Banana Muffins
- Frozen Diced Hash Browns in Air Fryer
Love air frying? Don’t miss our entire collection of Air Fryer Recipes!
Watch How to Make It!
Air Fryer Egg Cups Recipe (Keto, Low Carb Egg Muffins)
Ingredients
- 7 large eggs
- ½ head cauliflower, chopped
- ¼ cup shredded mozzarella cheese (cheddar may be substituted)
- 1 tablespoon sun-dried tomatoes, finely chopped (packed in oil, drained)
- 2 tablespoons grated Parmesan cheese
- ¼ teaspoon garlic powder
- ½ teaspoon onion powder
- salt and pepper, to taste
- cooking oil spray
Instructions
- Use an egg separator to separate one egg white from its yolk. Set the egg white aside and save the yolk to add to another recipe.
- Pulse the cauliflower for around 45 seconds in a food processor. You should see a fine, rice-like texture formed. Avoid over-processing the vegetable, or you will just end up with a raw puree.
- Measure out 1¼ cups or 235 grams of cauliflower rice, add the sun-dried tomatoes and place it into a microwave-safe bowl. Microwave it for around 6-7 minutes on high, until everything has softened. Allow to cool for four minutes.
- If the cauliflower is wet, use a tea towel or clean cheesecloth to squeeze out all of the liquid until no more is left. Make sure you’re doing it over the sink to make less mess. (I never need to do this step.)
- Put the cauliflower mixture in a medium-sized bowl. Stir in the egg white, cheeses, garlic powder, and onion powder. Spray dark muffin tins with cooking spray.
- Divide the veggie and cheese mixture between 6 muffin cups. Carefully press the mixture into egg cup shapes using a shot glass.
- Preheat the air fryer to 350°F (177°C) for 5 minutes.
- Air fry one 4-compartment muffin tin at a time for 10 minutes at 350°F (177°C). Place the tin in the middle of the air fryer oven. You want the cheese to melt and for the cups to be golden brown on the edges.
- Press the baked egg cup down and back into shape if it has become puffy. Carefully fill each up with one raw egg. Season with salt and pepper.
- Air fry for 10-12 minutes in an air fryer preheated to 300°F (149°C). Air fry the egg cups in two batches again, in the middle of the air fryer oven. Once the whites have fully set and the yolks are just done, take them out and allow them to cool for four minutes.
- Slide a knife into each cup around the sides. Use a fork to lift everything out of the pan gently. Serve and savor!
- Oven directions: To oven bake egg cups, preheat the oven to 350°F (177°C). Prepare the cauliflower mixture and press into the muffin tins as described above. Bake for 18-20 minutes on a rack ⅓ down from the top of the oven. Next, crack an egg into each cup and season with salt and pepper. Bake an additional 10-12 minutes at 350°F (177°C), depending on how firm you like your yolks. Allow to cool for 4 minutes before serving.
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). At only around 100 calories per egg cup, you could have a meal of 3-4 of these and stay at level 1. These are packed with protein from eggs and cheese to help provide satiety. Meanwhile, the cauliflower provides bulk for volume eaters for very few calories. These egg cups are a winning dish for those looking to lose weight! To make these egg cups even lower calorie, you have options! Use egg whites instead of whole eggs, and low-fat cheese instead of full fat. That said, most of the nutrients in eggs is in the yolk, so I generally think it’s better to include it. It can be tough to fit veggies and adequate protein into breakfast. Simple recipes like this one are a nice way to start the day off strong. Note: It is especially important for the immunocompromised and others at high risk of severe complications from foodborne illness to cook eggs (whites and yolks) until firm. Simply cook these egg cups for several additional minutes to get you there. Nutrition information is for one air fryer egg cup.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Great recipe and fantastic tip about cooking eggs for the immunocompromised! Perfect for a healthy brunch!
Thank you, we liked it! I felt I was being a bit of a party pooper with the food safety comment but hopefully it will be helpful to those who need that information. 🙂
Nice find, Summer! I had an inkling of cauliflower’s versatility, largely due to seeing it used to make health-forward pizza crusts, though this preparation brings it all together for me. Having dabbled with the substitution before, I found cauliflower does a really good job standing in for toast, both in terms of texture and of taste.
I really do have to go with the recipe on this one too, in preferring the eggs to run free. The looser the better! Definitely more a matter of texture than of taste. Your advice about the immunocompromised is well-taken, though I have the luxury not being so and thus, I indulge!
Oh, the sundried tomatoes are a nice touch. Definitely gives the cups a little zip, and the taste keeps the richness from getting carried away.
So technically we’re all supposed to be cooking our eggs until they are firm… that said, I still enjoy runny egg yolks and have eaten things like homemade (uncooked) mayo in the past. Also, I did consume a lot of raw cookie dough when I was young, which they’re saying now is unsafe not only due to raw egg but also due to uncooked flour. (Apparently, kids are no longer supposed to play with uncooked homemade play dough either, regardless of whether they eat some or not. Amazing how the rules change!)
On the other hand, if I were still in the middle of chemo, I’d definitely want to take the extra precautions to prevent foodborne illness and stay out of the hospital if at all possible. The risk of becoming ill from a runny egg is so very small but it’s a good thing to know about so you can make your own decisions about it!
You know, I never would have guessed a decade ago that cauliflower would become a food trend. I like it!