Of which 3.2 g sugars and 6.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Unsaturated fat (avocado)
Allergens egg, sesame
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.
Ingredients
- 4 eggs (200 g / 7 oz)
- 60 g (2 oz) fresh spinach
- 1 ripe avocado (200 g / 7 oz)
- ½ lemon, juice only (15 g / ½ oz)
- 5 g sesame seeds
- salt, black pepper and chili flakes, to taste
Method
- In a bowl, whisk the eggs with the roughly chopped spinach, salt and pepper until evenly combined.
- Grease 4 small molds and divide the mixture among them.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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