Air Fryer Cheesy Egg Cups – High Protein Breakfast Meal Prep
Looking for a high protein, healthy air fryer breakfast you can prep in under 15 minutes? These Air Fryer Cheesy Egg Cups are the answer. Whether you're doing breakfast meal prep, making a quick brunch for one, or prepping for a crowd, this air fryer egg bake recipe with onion and cheese is simple, satisfying, and customizable.
With a golden crispy cheese top, rich egg flavor, and just a few ingredients, this dish fits beautifully into a low carb, keto, or gluten free lifestyle. If you've never made air fryer egg cups, you're in for a treat—these little bakes are delicious, mess-free, and endlessly versatile.
Recipe at a Glance
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 2
Calories: 175
Protein: 18g
Why You’ll Love This Recipe
· Quick & Easy: Done in under 20 minutes
· Minimal Ingredients: Just eggs, onion, cheese—no cream or butter
· High in Protein: Great for pre/post-workout or busy mornings
· Customizable: Swap in any cheese or veggie you like
· Perfect for One or Many: Great for single-serve or batch cooking
· Gluten-Free & Keto-Friendly: Ideal for low carb diets
· Air fryer egg cups without milk: Still creamy and rich with no added dairy
Ingredients
· 4 large eggs
· ¼ cup finely chopped onion
· ½ cup shredded cheese (cheddar, gouda, or your favorite mix)
· Optional: salt, black pepper, pinch of garlic powder
Instructions
1. Crack the 4 eggs and place 2 eggs into a bowl and whisk them until slightly frothy.
2. Set your air fryer to 350°F (175°C). If using a basket-style fryer, preheat for 3 minutes.
3. Add the onion, shredded cheese, salt, and pepper to each bowl of your egg mixture.
4. Place bowls in the air fryer basket. Cook at 350°F for 10–12 minutes, or until tops are golden and eggs are just set.
Look for that crispy cheese top as your visual cue—they're done when golden brown and slightly puffed.
5. Let cool for 2 minutes. Enjoy immediately or store for later!
Nutritional Breakdown
· Calories: 175
· Protein: 17g
· Fiber: 0g
Variations & Substitutions
· Add garlic powder or chives for more flavor.
· Serve with avocado or sautéed spinach.
· Add turkey bacon or plant-based sausage.
· For meal prep: Pair with berries and Greek yogurt.
Storage & Meal Prep Tips
Refrigerate: Store in an airtight container for up to 4 days
Freeze: Wrap individually and freeze for up to 2 months
Reheat: Microwave for 30 seconds or air fry at 300°F for 3 minutes
Great for busy mornings when you want a high protein air fryer breakfast ready to go.
Frequently Asked Questions
Q: Can I make these air fryer egg cups without milk?
A: Yes—this recipe contains no milk or cream and still delivers a fluffy texture!
Q: What kind of cheese works best?
A: Cheddar is classic, but smoked gouda or mozzarella adds a gourmet touch.
Q: Can I make this for just one person?
A: Absolutely! This is the ultimate air fryer breakfast for one—just halve the recipe.
Q: Are these egg cups gluten free?
A: Yes—all ingredients are naturally gluten free.
Q: Can I use muffin tins instead of ramekins?
A: Yes, as long as they fit in your air fryer and are safe for heat.
Q: How do I make a keto version?
A: You're already there! These are naturally low carb and keto air fryer breakfast cups.
Final Thoughts
Whether you're looking for air fryer cheesy baked eggs recipe that’s perfect for one, or planning a high protein air fryer breakfast for the week, these cheesy egg cups will quickly become a staple.
With just 4 eggs, a handful of cheese and onion, and no dairy or flour needed, it’s a guilt-free way to enjoy eggs with cheese that’s as easy as it is satisfying. Plus, the crispy cheese top gives them that perfect brunch-worthy finish.
So if you're ready to elevate your breakfast meal prep, try these individual air fryer egg cups today—you’ll never look at scrambled eggs the same way again.
Tried this recipe? Let us know what you think leave a comment below—What twists would you make?
