5.0 from 9 votes
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 Egg Muffins
Calories: 262 kcal
Course:
Breakfast
Cuisine:
American
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.
- Add diced onion and pepper and continue cooking for another 4 minutes, stirring frequently.
- Remove from heat and let cool.
- Add eggs and milk to a bowl and whisk vigorously to combine.
- Spray each ramekin with cooking spray, making sure to spray the sides and top lip.
- 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.
- 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.
Cup of Yum
Notes
- Use a half pound of ground turkey and 2 tablespoons of taco seasoning if you can’t find pre-seasoned ground turkey meat.
- Use a half pound of ground turkey and 2 tablespoons of taco seasoning if you can’t find pre-seasoned ground turkey meat.
Nutrition Information
Calories
262kcal
(13%)
Carbohydrates
4g
(1%)
Protein
23g
(46%)
Fat
17g
(26%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
3g
Monounsaturated Fat
6g
Trans Fat
0.2g
Cholesterol
356mg
(119%)
Sodium
461mg
(19%)
Potassium
287mg
(8%)
Fiber
0.5g
(2%)
Sugar
2g
(4%)
Vitamin A
670IU
(13%)
Vitamin C
10mg
(11%)
Calcium
211mg
(21%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Egg Muffins
Amount Per Serving
Calories 262
% Daily Value*
| Calories | 262kcal | 13% |
| Carbohydrates | 4g | 1% |
| Protein | 23g | 46% |
| Fat | 17g | 26% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 356mg | 119% |
| Sodium | 461mg | 19% |
| Potassium | 287mg | 6% |
| Fiber | 0.5g | 2% |
| Sugar | 2g | 4% |
| Vitamin A | 670IU | 13% |
| Vitamin C | 10mg | 11% |
| Calcium | 211mg | 21% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.