Weight Loss Tips

Only 42 calories! High Protein Fried Egg Bites : ObesityHelp



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 other than meat and vegetables. But, I wanted to change my morning eggs and make egg cups for breakfast. I also didn’t want baking to take 20 minutes or more. 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, vegetables and cheese. So for the egg muffins I baked 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 extra nutrition.
  • Peppers, excellent source of fiber and antioxidants.
  • then fat-free feta cheese. You can use any cheese here, but I really like fat-free feta.

Then it only takes 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 store these egg cups in the fridge and eat one bite at a time! I also loved putting avocado or guacamole in it.

High Protein Fried Egg Bites

Recipe from: Amy Roskelley of Health Beet
Makes 8 bites
Preparation time: 5 minutes: Cooking 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 (unsweetened vanilla)
  • 1/4 cup fat-free feta cheese
  • 1/4 teaspoon salt, or more to taste


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

Nutrition information

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

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

High Protein Fried Egg Bites
Amy Roskelley


Amy Roskelley is a health and 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 Nutrition and 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 from Amy!

Disclaimer: If you have specific dietary restrictions, allergies, or a nutritional plan that you are following, be sure to read the ingredient list before consumption. All information on ObesityHelp.com is for informational purposes only. The information is not intended to replace or replace consultation with a qualified healthcare professional. Please contact a healthcare professional with any questions or concerns.


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