Air Fryer Poached Eggs

Recipe

Ingredients

• 4 large fresh eggs
• ½ cup hot water
• 1 teaspoon white vinegar (optional)
• Salt, to taste
• Freshly ground black pepper, to taste
• A little butter or cooking spray for greasing

Instructions

1. Preheat your air fryer to 350°F (175°C) for about 3 minutes.
2. Lightly grease four small oven-safe ramekins with butter or cooking spray.
3. Add a small amount of hot water to each ramekin.
4. Carefully crack one egg into each ramekin, keeping the yolks intact.
5. If desired, add a small amount of white vinegar to the water. This can help the egg whites set.
6. Carefully place the ramekins inside the air fryer basket.
7. Cook at 350°F (175°C) for approximately 5–7 minutes.
8. Start checking the eggs around the 5-minute mark if you prefer soft, runny yolks.
9. Cook closer to 6–7 minutes for a more set yolk.
10. Carefully remove the hot ramekins from the air fryer.
11. Gently lift each poached egg out with a spoon or small spatula, allowing excess water to drain.
12. Season with salt and freshly ground black pepper and serve immediately.

Benefits

Quick and Easy

Air fryer poached eggs are a convenient breakfast option that requires minimal preparation and hands-on cooking.

High in Protein

Eggs are a good source of high-quality protein, making them a satisfying addition to breakfast or any balanced meal.

Minimal Oil

This recipe requires little to no cooking oil, making it a lighter alternative to eggs prepared with larger amounts of butter or oil.

Versatile

Poached eggs can be served with toast, avocado, roasted potatoes, vegetables, salads, or breakfast bowls.

Convenient Portion Control

Cooking individual eggs in separate ramekins makes it easy to control portions and prepare exactly the number of eggs you need.

Satisfying Breakfast

The combination of protein and fat in eggs can help make a meal more filling and satisfying.

Nutritional Benefits

Protein

One large egg provides approximately 6 grams of protein. Protein supports muscle maintenance and growth and contributes to feelings of fullness.

Vitamin B12

Eggs provide vitamin B12, an important nutrient involved in normal red blood cell formation and nervous-system function.

Vitamin D

Egg yolks contain vitamin D, which supports calcium absorption and normal bone health.

Choline

Eggs are an excellent dietary source of choline, a nutrient important for normal brain function, cell structure, and metabolism.

Selenium

Eggs provide selenium, which contributes to normal thyroid function and antioxidant protection.

Vitamin A

Egg yolks contain vitamin A, which supports normal vision, immune function, and skin health.

Iron

Eggs contain iron, an essential mineral involved in oxygen transport and normal energy metabolism.

Healthy Fats

Egg yolks contain dietary fats, including unsaturated fats, which can be part of a balanced diet.

Approximate Nutrition Per Egg

• Calories: 70–80 kcal
• Protein: Approximately 6 g
• Fat: Approximately 5 g
• Carbohydrates: Less than 1 g
• Vitamin B12: Good source
• Vitamin D: Dietary source
• Choline: Excellent source
• Selenium: Good source

Nutrition values can vary depending on egg size and brand. Additional ingredients such as butter, oil, toast, sauces, or other toppings will change the overall nutritional content.