High Protein Air Fryer Egg Bites

Only 42 Calories! High Protein Air Fryer Egg Bites

June 16, 2023

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.

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!

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.

High Protein Air Fryer Egg Bites

Recipe by: Amy Roskelley of Health Beet
Makes 8 bites
Prep Time: 5 minutes: Cook Time: 10 minutes: Total Time: 15 minutes

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

Directions

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

Nutritional Info

Calories 42; Carbohydrates 1 gram; Fat 2 grams; Protein 5 grams

Amy Roskelley is a health & fitness professional and owner of Health Beet

High Protein Air Fryer Egg Bites
Amy Roskelley

ABOUT THE AUTHOR

Amy Roskelley is a health & fitness professional with a Bachelor of Science in Community Health from BYU. She is a Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA). She is the founder of the health and fitness blog Health Beet and the author of many low-calorie recipes and weight loss books. Read more articles by Amy!
Recipe Disclaimer: Nutrition information is estimated and may vary depending on the brands and quantities of ingredients used. If you have food allergies, dietary restrictions, or follow a specific nutrition plan, please review the ingredient list before consuming. All information on ObesityHelp.com is provided for general informational purposes only and should not replace consultation with a qualified medical professional. Please contact your healthcare provider with any questions or concerns related to your nutrition.