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):
- Preheat air fryer to 350°F (175°C) for 3 minutes.
- Lightly grease each ramekin with butter or oil.
- Crack one egg into each ramekin. Add a tiny splash of heavy cream (optional) and season with salt and pepper.
- Place ramekins in the air fryer basket (don’t overcrowd).
- Cook for 6–8 minutes for runny yolks or 9–10 minutes for jammy yolks.
- Carefully remove ramekins (they will be hot) and serve immediately.
Oven Method:
- Preheat oven to 375°F (190°C).
- Lightly grease ramekins and place them on a baking sheet.
- Crack one egg into each ramekin, season, and add optional cream.
- Bake for 12–15 minutes (runny) or 16–18 minutes (jammy).
- 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.