Air Fryer Spinach & Feta Egg Muffins

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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Step-by-step

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/5 oz, and just about 60 g/2 oz once excess water is squeezed out.) Note: no air fryer? See recipe tips for oven baking.

   

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.

   

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, 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.

   

Recipe

Air Fryer Spinach & Feta Egg Muffins

★★★★★4.8 (32 ratings)

Looking for a speedy low-carb breakfast option? Make these four-ingredient egg cups in less than 10 minutes!

Hands on

5m

Overall

10m

Servings

2

2.3 g

Net carbs

12.4 g

Protein

15 g

Fat

198

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

• 4 cubes frozen spinach, defrosted (140 g/ 5 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/5 oz, and just about 60 g/2 oz once excess water is squeezed out.) Note: no air fryer? See recipe tips for oven baking.

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.

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, 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.

Nutrition per serving, 1 egg cup

Carbs 5%Protein 26%Fat 69% of calories

Net carbs

2.3 g

Total carbs

4.4 g

Fiber

2 g

Sugars

1.7 g

Protein

12.4 g

Fat

15 g

Saturated fat

6 g

Calories

198 kcal

Sodium

430 mg · 18.7% RDA

Magnesium

63 mg · 15.8% RDA

Potassium

327 mg · 16.4% EMR

Nutrition by ingredient

Per 1 egg cup	Net carbs	Protein	Fat	kcal
Spinach, frozen	0.9 g	2.5 g	0.4 g	20
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Feta cheese	1 g	3.6 g	5.3 g	66
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Olive oil, extra virgin	0 g	0 g	4.5 g	40
Total	2.3 g	12.4 g	15 g	198

Serving size 1 egg cup

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