Air Fryer Sardine Egg Muffins

Looking for a quick, easy and budget-friendly meal that uses just a few kitchen staples? Try whipping up some air-fryer egg cups!

These Sardine Egg Cups, crafted from just four main ingredients, are not only low in carbs and high in protein, but they're also rich in electrolytes and healthy fats—ideal for a Mediterranean keto diet.

Fun fact: This recipe didn't make it into my New Mediterranean Diet Cookbook. We just had too many recipes and very strict page count so I'll be sharing more with you here instead!

So whether you’re cooking for a crowd or meal prepping for the week, these egg cups are a breeze to adjust in quantity. Typically, one to two egg cups suffice for a serving, especially when paired with fresh avocado, tomatoes, or bell peppers.

Craving a protein boost or simply love bacon? Give our classic Bacon & Cheese Egg Cups a go for your next breakfast! Need a vegetarian option? Make these Spinach & Feta Egg Cups!

Don't Have an 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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Step-by-step

1. Chop the sun-dried tomatoes and roughly chop the sardines.

   

2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at least ³/₄ cup/ 180 ml capacity). Crack an egg into each cup and sprinkle with salt. Drizzle each with a teaspoon of olive oil and sprinkle red pepper flakes.

   

3. Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).

   

4. Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, serve with more spring onion, sliced avocado, tomatoes, bell peppers, and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.

   

Recipe

Air Fryer Sardine Egg Muffins

★★★★★5.0 (4 ratings)

Whip up these easy Sardine Egg Cups in your air fryer! Low-carb, packed with protein, healthy fats and perfect ...

Hands on

5m

Overall

10m

Servings

2

2.6 g

Net carbs

13.9 g

Protein

14 g

Fat

195

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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Ingredients makes 2 egg cups

• 2 to 4 canned sardines (57 g/ 2 oz)
• 2 large pieces of sun-dried tomatoes, chopped (20 g/ 0.7 oz)
• 1 medium spring onion, sliced (15 g/ 0.5 oz)
• 2 large eggs
• sea salt and red pepper flakes, to taste
• 2 tsp extra virgin olive oil

Instructions

1. Chop the sun-dried tomatoes and roughly chop the sardines.

2. Divide the sardines, sun-dried tomatoes and spring onions between two ramekins (at least ³/₄ cup/ 180 ml capacity). Crack an egg into each cup and sprinkle with salt. Drizzle each with a teaspoon of olive oil and sprinkle red pepper flakes.

3. Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).

4. Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, serve with more spring onion, sliced avocado, tomatoes, bell peppers, 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

Carbs 5%Protein 29%Fat 66% of calories

Net carbs

2.6 g

Total carbs

3.4 g

Fiber

0.8 g

Sugars

0.4 g

Protein

13.9 g

Fat

14 g

Saturated fat

2.8 g

Calories

195 kcal

Sodium

264 mg · 11.5% RDA

Magnesium

27 mg · 6.77% RDA

Potassium

366 mg · 18.3% EMR

Nutrition by ingredient

Per 1 egg cup	Net carbs	Protein	Fat	kcal
Sardines, tinned (in oil)	0 g	7 g	3.2 g	59
Sun-dried tomatoes (in oil, drained)	1.8 g	0.5 g	1.5 g	22
Spring onion, scallion, green onion, fresh	0.4 g	0.1 g	0 g	2
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Salt, sea salt	0 g	0 g	0 g	0
Spices, pepper, red or cayenne	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	4.5 g	40
Total	2.6 g	13.9 g	14 g	195

Serving size 1 egg cup

• Gluten free
• Dairy free
• Nut free
• Pork free
• Avocado free
• Coconut free
• Shellfish free
• Beef free
• Pescatarian