These air fryer crustless egg quiches are fluffy, flavorful, and perfectly portioned for a protein-packed breakfast or snack. Made with eggs, mixed vegetables, and a touch of mozzarella, they cook up quickly in the air fryer with no crust and no fuss. A healthy, satisfying bite for busy mornings or meal prep!
Nutrition Highlights
- High in Protein: Each serving provides 30g of protein to support lean muscle and satiety.
- Low Calorie: At just 242 calories per serving, these are ideal for a weight loss meal plan.
- Veggie-Rich: Packed with colorful frozen vegetables, each bite is full of fiber and micronutrients.
Equipment
- Air Fryer
Ingredients
- Nonstick cooking spray
- 12 large eggs
- 3 cups frozen mixed vegetables corn, carrots, green beans, peas, thawed and well-drained
- 2 ounces part-skim shredded mozzarella
- 4 green onions sliced
- 2 teaspoons sea salt
- ¼ teaspoon ground black pepper
Instructions
- In a large bowl, whisk together the eggs, salt, and pepper until fully blended.
- Stir in the vegetables, mozzarella, and green onions.
- Lightly spray silicone muffin cups with nonstick spray and place them in your air fryer basket.
- Fill each cup about ¾ full with the egg mixture.
- Air fry at 300°F for 12–14 minutes, or until puffed and set in the center.
- Let cool slightly before removing from cups. Serve warm or refrigerate for later.
- Note: You may need to cook in two batches depending on the size of your air fryer basket.
Nutrition
Nutrition Facts
Air Fryer Egg Muffins with Vegetables
Serving Size
3 egg bites
Amount per Serving
Calories
342
% Daily Value*
Fat
17
g
26
%
Saturated Fat
6
g
38
%
Trans Fat
0.1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
6
g
Cholesterol
567
mg
189
%
Sodium
1530
mg
67
%
Potassium
543
mg
16
%
Carbohydrates
21
g
7
%
Fiber
6
g
25
%
Sugar
1
g
1
%
Protein
27
g
54
%
Vitamin A
7930
IU
159
%
Vitamin C
16
mg
19
%
Calcium
239
mg
24
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried and enjoyed this recipe?Mention @manuel.villacorta in your post or story!
