Looking for a quick, healthy, and high-protein keto breakfast or brunch? This Spinach and Eggs Mix is an air fryer-friendly recipe that’s perfect for anyone following a low-carb or ketogenic lifestyle. Packed with 12 eggs and nutrient-rich spinach, this meal is incredibly satiating and easy to prepare. Whether you’re meal-prepping or just need a fast go-to option, this dish delivers big flavor with minimal effort.
Why Spinach and Eggs Are Perfect for Keto
Eggs are a keto powerhouse—each egg contains less than 1 gram of carbs and about 6 grams of high-quality protein. Spinach, on the other hand, is rich in fiber, vitamins A and C, and provides powerful antioxidants. According to USDA data, 1 cup of spinach has just 0.4 grams of net carbs, making it a keto-friendly green you can eat in abundance.
Ingredients:
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- 12 eggs, whisked
- 3 cups baby spinach
- Salt and black pepper to taste
Directions:
- In a mixing bowl, combine the eggs, baby spinach, smoked paprika, salt, and pepper. Whisk thoroughly until well combined.
- Preheat your air fryer to 360°F (182°C).
- Add the olive oil to the air fryer basket and heat it briefly.
- Pour in the egg and spinach mixture, cover, and cook for 20 minutes.
- Once done, divide into four portions and serve immediately.
Nutrition Facts (per serving):
- Calories: 220
- Fats: 11g
- Fiber: 3g
- Carbohydrates: 4g
- Protein: 6g
Health Benefits of This Recipe
This dish offers a balance of essential macronutrients with just 4g of net carbs and 11g of healthy fats. Eggs and olive oil contribute omega-3 fatty acids and support hormone health. Spinach brings in folate, potassium, and iron, all crucial for a strong immune system and healthy metabolism.
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Want even more delicious, air fryer keto recipes like this one? Download your FREE Keto Dessert Cookbook here! It’s filled with easy, low-carb sweets that won’t knock you out of ketosis.