Mornings call for something warm without standing over the stove too long, and egg cups are the easiest answer — crack 4 eggs, stir in a little veg, pour into a mold, and let the air fryer do the rest. The low-sodium version gets its flavor from black pepper and a little cheese, with no salt added.
If you’re managing or watching sodium with your family — say a doctor has suggested cutting back on salt — swapping salty processed sausages or bacon for these egg cups is an easy way to start the day with less sodium.
Why No Added Salt Still Tastes Good
Eggs have their own savory richness, and black pepper plus a little melted cheese carries the flavor without any salt. I stir in chopped broccoli for a bit of veg. If someone at home is managing sodium, this is a naturally lower-sodium way to start the morning.
If you need to limit sodium, it’s best to follow your doctor’s advice on what fits your diet.
Ingredients (makes 4 cups, about 2 servings)
- 4 eggs
- ¼ cup finely chopped broccoli (about 30 g)
- Black pepper, to taste
- Olive oil, a little (for greasing the mold)
- 2 tablespoons shredded low-fat cheese (optional, about 14 g; adjust to your measured amount — adds flavor without much sodium)
One serving (about 2 egg cups, without cheese) carries roughly 125–130 mg of natural sodium (USDA: one large egg is about 62 mg). Adding the cheese bumps it up a little (about +20–25 mg per serving), but it’s still far below salty processed sausages or bacon. No salt is added at any step.
Steps
- Beat the eggs, then stir in the chopped broccoli and black pepper.
- Lightly brush the inside of a silicone mold with olive oil, and pour in the egg mixture to about 80% full.
- Preheat the air fryer to 160°C (325°F) for 2 minutes, then place the mold inside.
- Air fry 12–15 minutes, until the cups puff up and the center is set and no longer wobbly.
- Let them cool slightly, then pop them out of the mold and sprinkle with a little cheese if using.
Tips
- No mold? Use small oven-safe ramekins instead.
- For a full meal: pair with our air fryer low-sodium rosemary potato wedges for a no-salt breakfast that still satisfies.