With just 10 minutes of active time, you can make a veggie-packed breakfast. Here, we use spinach and bell pepper, but you can try other filling ideas like sausage and mushroom, zucchini and mozzarella, or smoked salmon and pepper (see Tip).

EatingWell.com, January 2023

Gallery

Credit: Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter

Recipe Summary

active:
10 mins
total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine eggs, milk, salt and ground pepper in a medium bowl. Coat four 6-ounce ramekins with cooking spray. Divide spinach, bell pepper, feta and scallion evenly among the ramekins. Pour the egg mixture over the fillings. 

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  • Arrange the ramekins in the basket of an air fryer. Cook at 340℉ for 6 minutes. Gently stir the partially cooked egg bites. Cook until the eggs are set and an instant-read thermometer registers 165℉, 12 to 14 minutes more. Let stand for 3 minutes before serving.

Equipment

Air fryer; four 6-oz. ramekins

Tip

Try these filling variations:

Smoked Salmon Egg Bites: Divide 2 oz. hot-smoked salmon, 1/4 cup chopped roasted red pepper, 1 Tbsp. finely chopped shallot and 2 tsp. chopped fresh dill among the ramekins. Pour in the egg mixture; cook as directed.

Sausage & Mushroom Egg Bites: Cook 1 chopped cooked Italian-style chicken sausage link and 3/4 cup chopped mushrooms in a medium skillet over medium heat, stirring occasionally, until lightly browned, 4 to 6 minutes. Divide the sausage mixture, 1/4 cup chopped seeded tomato and 1 Tbsp. chopped fresh oregano among the ramekins. Pour in the egg mixture; cook as directed.

Zucchini-Mozzarella Egg Bites: Cut 1 cherry- or ciliegine-size fresh mozzarella ball into quarters. Divide the mozzarella, 1/2 cup coarsely shredded zucchini and 2 Tbsp. chopped fresh basil among the ramekins. Sprinkle evenly with 1/2 tsp. Italian seasoning. Pour in the egg mixture; cook as directed.

Nutrition Facts

1 ramekin
127 calories; protein 10g; carbohydrates 3g; dietary fiber 1g; sugars 2g; fat 8g; saturated fat 4g; mono fat 3g; poly fat 1g; cholesterol 242mg; vitamin a iu 1362IU; vitamin b12 1mcg; vitamin c 26mg; vitamin d iu 57IU; vitamin e iu 2IU; folate 51mg; vitamin k 27mg; sodium 328mg; calcium 98mg; iron 1mg; magnesium 16mg; phosphorus 170mg; potassium 173mg; zinc 1mg; omega 6 fatty acid 1g; niacin equivalents 3mg; selenium 21mcg.
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