10-Minute High-Protein Air Fryer Egg and Cheese Muffins

Crispy, golden edges meet melted sharp cheddar, savory turkey sausage, and perfectly set eggs in these effortless Air Fryer Breakfast Sandwiches. Designed to

Equipment

• Air Fryer: Circulates rapid convective heat to toast bread evenly while thoroughly heating sausage patties.
• 4-Ounce Oven-Safe Ceramic Ramekins: Form perfectly sized, circular, thick egg patties that neatly fit breakfast buns.
• Silicone Tongs: Ensure safe removal of hot ramekins and sandwiches from the deep basket without burns.
• Silicone Pastry Brush: Spreads oil evenly inside the ramekins to guarantee a quick, clean egg release.

Ingredients

• 2 Low-carb English muffins (e.g., keto-friendly brands with 3–4g net carbs each; split in half)
• 2 large Whole eggs
• 2 tbsp Liquid egg whites (adds volume and protein without excess fat)
• 2 Pre-cooked lean turkey sausage patties (approx. 1.5 oz / 42g each)
• 2 slices (1 oz each) Sharp cheddar cheese (or pepper jack for heat)
• 1 tsp Avocado oil or melted ghee (for coating ramekins)
• 1/4 tsp Garlic powder
• 1/8 tsp Fine sea salt
• 1/8 tsp Cracked black pepper

Instructions

1. Preheat & Prep Ramekins: Preheat the air fryer to 330°F (165°C). Brush two 4-ounce ceramic ramekins thoroughly with avocado oil across the bottom and sides to ensure zero sticking.
2. Whisk the Eggs: In a small measuring jug or bowl, whisk the whole eggs, liquid egg whites, garlic powder, salt, and pepper until light and fully aerated. Divide the mixture evenly between the prepared ramekins.
3. Cook the Egg Patties: Place the ramekins carefully into the air fryer basket. Cook at 330°F (165°C) for 6–8 minutes. Check at the 6-minute mark; remove as soon as the tops are set with a slight center jiggle. Run a butter knife around the edges to release the patties.
4. Warm Sausage & Toast Muffin Bases: Set the air fryer temperature to 375°F (190°C). Place the turkey sausage patties and the split English muffin halves cut-side up in the basket. Heat for 2–3 minutes until the bread is lightly golden and the sausage is hot.
5. Assemble & Melt: Build the sandwich directly inside the air fryer basket: bottom muffin half, cheddar cheese slice, hot turkey sausage patty, cooked egg puck, and top muffin half. Cook at 375°F (190°C) for 1–2 minutes until the cheese is visibly melted and gooey. Serve hot.

Nutrition

Calories: 340 kcal · Protein: 32 g · Fat: s: 17 g Cholesterol: 235 mg · Carbohydrates: 19 g · Fiber: 14 g · Sugar: 1 g · Sodium: 680 mg