Easy Breakfast Poached Eggs

Poached Eggs in Ramekins Easy, Foolproof, Low Carb & Diabetic-Friendly Breakfast

These Air Fryer (or Oven) Poached Eggs in Ramekins give you perfectly cooked eggs with a silky white and gloriously runny yolk — every single time. No boiling water, no swirling, no fuss. Just crack, season, and cook. They’re high in protein, zero-carb, and ready in under 10 minutes. Perfect for keto, diabetic, or low-carb mornings!

Ingredients (makes 1–4 eggs)

• Large eggs (as many as your ramekins/air fryer/oven can fit)
• Butter or avocado oil (for greasing ramekins)
• Salt and black pepper to taste
• Optional add-ins:
  • Splash of heavy cream
  • Pinch of garlic powder or everything bagel seasoning
  • Fresh herbs (chives, dill, parsley)

Equipment:

• Small oven-safe ramekins (4–6 oz size works best)
• Air fryer or regular oven

Instructions

Air Fryer Method (Fastest):

1. Preheat air fryer to 350°F (175°C) for 3 minutes.
2. Lightly grease each ramekin with butter or oil.
3. Crack one egg into each ramekin. Add a tiny splash of heavy cream (optional) and season with salt and pepper.
4. Place ramekins in the air fryer basket (don’t overcrowd).
5. Cook for 6–8 minutes for runny yolks or 9–10 minutes for jammy yolks.
6. Carefully remove ramekins (they will be hot) and serve immediately.

Oven Method:

1. Preheat oven to 375°F (190°C).
2. Lightly grease ramekins and place them on a baking sheet.
3. Crack one egg into each ramekin, season, and add optional cream.
4. Bake for 12–15 minutes (runny) or 16–18 minutes (jammy).
5. Remove from oven and let rest 1 minute before serving.

Nutritional Information (per egg)

• Calories: ~70
• Fat: 5g
• Total Carbs: 0g
• Fiber: 0g
• Net Carbs: 0g
• Protein: 6g

Macros are for plain eggs. Add-ins like cream will slightly increase fat and calories.