Air Fryer Poached Eggs
Ingredients (per egg)
- 1 large egg (~50 g)
- 1 tsp water (optional, for poaching)
- Non-stick spray or tiny brush of oil (optional, <1 kcal)
- Salt & pepper to taste
Instructions
- Preheat air fryer to 330–350°F (165–175°C).
- Lightly grease a small ramekin or silicone egg poacher.
- Crack the egg into the ramekin and add 1 tsp water.
- Cover loosely with aluminum foil (optional, keeps moisture in).
- Place ramekin in the air fryer basket. Cook for:
- 6–7 minutes → soft, runny yolk
- 8–10 minutes → medium, slightly set yolk
- Carefully remove the ramekin, season with salt and pepper, and serve immediately.
Nutrition Facts (per 1 large egg, air-fried poached style)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 70 kcal | 3.5% |
| Protein | 6 g | 12% |
| Total Fat | 5 g | 6% |
| Saturated Fat | 1.5 g | 8% |
| Cholesterol | 185 mg | 62% |
| Carbohydrates | 0.6 g | 0% |
| Sugars | 0.5 g | 1% |
| Sodium | 70 mg | 3% |
| Vitamin A | 270 IU | 5% |
| Vitamin D | 41 IU | 10% |
| Calcium | 28 mg | 3% |
| Iron | 0.9 mg | 5% |
| Potassium | 60 mg | 2% |
*Percent Daily Values are based on a 2,000-calorie diet.
Macros Summary
- Protein: 6 g (~35% of calories)
- Fat: 5 g (~65% of calories)
- Carbs: 0.6 g (~3% of calories)
✅ Notes:
- Air frying vs. traditional poaching does not significantly change calories or macros; small differences come from optional oil or water evaporation.
- Perfect for keto, low-carb, or high-protein diets.
- Two eggs double the macros (140 kcal, 12 g protein, 10 g fat).
If you want, I can make a meal prep version for 2–4 eggs at once in the air fryer, with a full nutrition breakdown per batch, so you have ready-to-go poached eggs for the week.
Do you want me to do that?