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air fryer egg cups

Air Fryer Egg Cups Recipe

Summer Yule
Learn how to make egg cups in air fryer! Air fryer egg cups are a protein-packed low carb, gluten free, and keto breakfast option.
5 from 2 votes
Cook Time 20 mins
Total Time 20 mins
Course Breakfast
Cuisine American
Servings 6
Calories 112 kcal


  • 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


  • 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. 


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.


Calories: 112kcalCarbohydrates: 3.2gProtein: 9.3gFat: 7.1gSaturated Fat: 2.3gFiber: 1.2gVitamin A: 8.6% DVVitamin C: 33.7% DVCalcium: 7.2% DVIron: 5.5% DV
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