Air Fryer Egg Cups
Air Fryer Egg Cups make a tasty low-carb breakfast that can be easily jazzed up with Tex-Mex flavors including taco-seasoned ground protein, pepper jack cheese, peppers, and onions.
Servings: 6 Egg Muffins
Calories: 262kcal
Equipment
Ingredients
- 10 large eggs
- ¼ cup 2% milk
- ½ pound turkey sausage (I used taco flavored)
- 1 small yellow onion, finely diced
- ½ poblano or green bell pepper, finely diced
- 1 cup pepper jack cheese, shredded
- cooking spray
- salsa and/or hot sauce (optional, garnish)
Instructions
- Cook turkey sausage for 4 minutes in a pan over medium heat, using a wooden spoon to break the sausage into smaller pieces.½ pound turkey sausage
- Add diced onion and pepper and continue cooking for another 4 minutes, stirring frequently.1 small yellow onion, finely diced, ½ poblano or green bell pepper, finely diced
- Remove from heat and let cool.
- Add eggs and milk to a bowl and whisk vigorously to combine.10 large eggs, ¼ cup 2% milk
- Spray each ramekin with cooking spray, making sure to spray the sides and top lip.cooking spray
- Divide egg and milk mixture evenly between 6 ramekins.
- Divide turkey sausage mixture evenly between 6 ramekins (around 2 large spoonfuls per ramekin).
- Add a generous pinch of shredded cheese to the top of each ramekin.1 cup pepper jack cheese, shredded
- Air fry at 325 degrees Fahrenheit for 19-20 minutes. (If your air fryer requires preheating, do this first).
- Remove the egg muffins from the air fryer and let cool for 2-3 minutes before serving. Serve in the ramekins or tip onto a plate.
- Garnish with salsa or hot sauce, if desired.salsa and/or hot sauce
Notes
*Nutrition information was calculated with an online nutrition calculator and should be considered estimates.
Use a half pound of ground turkey and 2 tablespoons of taco seasoning if you can’t find pre-seasoned ground turkey meat.
Tip 1. Don’t leave out the milk! Milk is key to fluffy Egg Muffins.
Tip 2. Don't forget to grease your ramekins with cooking spray before adding the eggs. This will give you egg cups that release easily from the ramekins after cooking.
Tip 3. Be creative, but use restraint. Resist the urge to load up your egg muffins with too many ingredients. But absolutely feel free to experiment with the ingredients you include like sliced black olives, ham, or mushrooms.
Nutrition
Calories: 262kcal | Carbohydrates: 4g | Protein: 23g | Fat: 17g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 356mg | Sodium: 461mg | Potassium: 287mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 670IU | Vitamin C: 10mg | Calcium: 211mg | Iron: 2mg