High Protein Air Fryer Egg Bites

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🍳Looking for a high protein, low carb breakfast idea? These Air Fryer Egg Bites take less than 10 minutes, have 42 calories, and 5 grams of protein.

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I rarely use my air fryer for anything except meat and veggies. But, I wanted to change up my morning eggs and make egg cups for breakfast. I also, didn’t want it to take 20 minutes or longer to cook in the oven. So, I made them in the air fryer.

One bite of these eggs, and I was hooked!

air fryer egg bites 3 with calories and macros

Egg bites or egg cups are usually made with eggs, egg whites, veggies, and cheese. So, for the egg muffins I cooked in the air fryer, I used:

  • Eggs – Just regular whole eggs in the shell.
  • Some Egg whites (the egg whites found in the carton at Costco)
  • Spinach leaves, for some extra nutrition.
  • Bell peppers, great source of fiber and antioxidants.
  • and then some fat free feta cheese. You can use any cheese here, but I really like the fat free feta.

Then, it’s a simple ten minutes in the air fryer. You don’t need a mold to make these egg bites. I used silicone muffin cups. (they are so cheap anyway!)

You can keep these egg cups in the fridge and have one bite at at time! I also have LOVED putting avocado or guacamole on these.

air fryer egg bites 4

Why Start Your Day With Eggs?

Eating a higher protein diet has been immensely helpful in helping me lose weight, and maintain my weight loss. So, when I can start the day with eggs and egg whites, I know I’m setting up my day for success.

Getting protein in at every meal is my goal, and to be honest, eggs are my favorite breakfast protein. (For a list of other ways I get in the protein, check out this post)

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air fryer egg bites
air fryer egg bites 3 with calories and macros

High Protein Air Fryer Egg Bites

Quick and easy, these air fryer bites have 42 calories and 5 grams of protein each.
5 from 42 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword: Air fryer egg bites
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 8 bites
Calories: 42cal
Author: Amy Roskelley

Equipment

  • Air fryer

Ingredients

  • 3 large eggs
  • 1/2 cup egg whites
  • 1 cup Chopped Spinach
  • 1/2 medium red bell pepper
  • 3 tablespoons Almond milk (vanilla unsweetened)
  • 1/4 cup fat free feta cheese
  • 1/4 teaspoon salt, or more to taste

Instructions

  • Heat air fryer to 300 degrees F.
  • Whisk eggs and egg whites in a bowl. Add chopped veggies, almond milk and salt.
  • Divide egg mixture among 8 silicone muffin cups. Fill each 3/4 of the way.
  • Sprinkle feta cheese on top.
  • Place silicone muffin cups in air fryer and cook for 8-10 minutes
  • Allow to cool before removing from the cups.

Nutrition

Serving: 1muffin cup | Calories: 42cal | Carbohydrates: 1g | Protein: 5g | Fat: 2g | Sodium: 404mg | Fiber: 0g | Sugar: 1g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
High Protein Air Fryer Egg Bites
Serving Size
 
1 muffin cup
Amount per Serving
Calories
42
% Daily Value*
Fat
 
2
g
3
%
Sodium
 
404
mg
18
%
Carbohydrates
 
1
g
0
%
Fiber
 
0
g
0
%
Sugar
 
1
g
1
%
Protein
 
5
g
10
%
* Percent Daily Values are based on a 2000 calorie diet.

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High protein low calorie air fryer egg bites

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One Comment

  1. 5 stars
    Super easy and delicious! I’ve been eating these winners all week for breakfast—nice to start my day with such a tasty, healthy dish.

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