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


  • 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


  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


Amy Roskelley is a health & fitness professional with a Bachelors 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 creator of many low calorie recipes author of weight loss books. Read more articles by Amy!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.