🍳You are looking for a high-protein, low carb breakfast? These Air Fryer Egg Bits take less than 10 minutes, have 42 calorie and 5 grams of protein.

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I rarely use my oven fryer for other than meat and veggies. But I wanted to make egg cups for breakfast so that my morning eggs could be changed up. I also, didn’t want it to take 20 minutes or longer to cook in the oven. I made them in the oven.

I was hooked after one bite of these eggs.

air fryer egg bites 3 with calories and macros

Egg cups or egg bites are made with eggs, egg whites and vegetables. For the egg muffins that I made in the air fryer, I used the following:

  • Eggs – Just regular whole eggs in the shell.
  • Some Egg whites(The egg whites found in the Costco carton)
  • Spinach leaves,You can get more nutrition.
  • Bell peppersThis is a great source for fiber and antioxidants.
  • And then some Fat-free feta cheese. You can use any kind of cheese, 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 inexpensive!

You can keep these egg cups in your fridge and enjoy one bite at a time. These egg cups are also great with avocado or guacamole.

air fryer egg bites 4

Why not start your day off with eggs?

I have found that eating a higher-protein diet has been a huge help in my weight loss and maintenance. So, when I can start the day with eggs and egg whites, I know I’m setting up my day for success.

My goal is to get protein into every meal. To be honest, eggs are my favorite breakfast food. (For a complete list of ways I get protein, see this post.

This recipe might be a good one for you.

air fryer egg bites
air fryer egg bites 3 with calories and macros
  • 3 large eggs
  • 1/2 Cup Egg whites
  • 1 Cup Chopped Spinach
  • 1/2 Medium red bell pepper
  • 3 Spoonfuls Almond milk (vanilla plain unsweetened).
  • 1/4 Cup Fat-free feta cheese
  • 1/4 Take one teaspoon Salt, or more to your taste
  • Heat the air fryer to 300° F

  • In a bowl, whisk eggs whites and yolks together. Add chopped vegetables, almond milk, and salt.

  • Divide egg mixture among 8 silicone muffin cups. Fill each cup 3/4 of the way.

  • Sprinkle feta cheese on top

  • Cook silicone muffin cups for 8-10 mins in an air fryer

  • Allow to cool down before removing the cups from the cups.

Serving: 1muffin cup | Calories: 42Cal | Carbohydrates: 1g | Protein: 5g | Fat: 2g | Sodium: 404mg | Fiber: 0g | Sugar: 1g

Nutrition Facts

High Protein Air Fryer Egg Bits

Serving Size


1 muffin cup

Serving Size

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.


High protein low calorie air fryer egg bites

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