When you're short on time and only have a few pantry staples at hand, make some air-fryer egg cups!

These easy four ingredient Spinach & Feta Egg Cups are vegetarian, low in carbs and packed with electrolytes, especially magnesium and potassium.

Cooking for more people or doing meal prep for the next few days? These egg cups are easy to scale up or down so you can make just the amount you need. One to two egg cups will be enough for one serving, especially if you serve them alongside some crispy bacon, sliced avocado or tomatoes, bell peppers or roasted mushrooms.

If you like bacon or need more protein for breakfast, try these classic Bacon & Cheese Egg Cups instead!

No Air Fryer?

If you don't have an air fryer, simply bake these in the oven. To do that bake the cups at 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional) for 10 to 15 minutes (depending on whether you prefer softer or fully set egg yolks).

Preparation time

Hands-on:    5 minutes
Overall:     10 minutes

Nutritional values (per serving, 1 egg cup)

Total Carbs 4.4 grams
Fiber 2 grams
Net Carbs 2.3 grams
Protein 12.4 grams
Fat 15 grams
of which Saturated 6 grams
Energy 198 kcal
Magnesium 63 mg (16% RDA)
Potassium 327 mg (16% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (26%), fat (69%)

Ingredients (makes 2 egg cups)

  • 4 cubes frozen spinach, defrosted (140 g/ 4.9 oz)
  • sea salt and black pepper, to taste
  • 1/3 cup crumbled feta cheese (50 g/ 1.8 oz)
  • 2 large eggs
  • 2 tsp extra virgin olive oil
  • Optional: fresh herbs on top and sliced avocado, tomato or vegetables of choice, to serve

Instructions

  1. Let the spinach defrost or defrost in a microwave. Squeeze any excess juices out of the spinach. (Four cubes of frozen spinach will weigh approximately 140 g/3.9 oz, and just about 60 g/2.1 oz once excess water is squeezed out.) Note: no air fryer? See recipe tips for oven baking.
  2. Divide the spinach between two ramekins (at least 3/4 cup/ 180 ml capacity). Season with a pinch of salt and pepper. Crack an egg into each cup and add crumbled feta cheese. Drizzle each with a teaspoon of olive oil.
  3. Place in the air fryer and cook at 200 °C/ 400 °F for 5 to 7 minutes (or less for softer yolks).
  4. Remove from the air fryer and let the cups cool down for a few minutes before serving. Optionally, add fresh herbs (parsley or chives), and serve with some crispy bacon, sliced avocado, tomatoes, bell peppers, roast mushrooms and/or more olive oil on top. Eat warm or cold, or store in the fridge for up to 3 days.


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Air Fryer Spinach & Feta Egg Cups

A low-carb, high-protein version of Chicago-style deep dish pizza made with zero-carb base and topped with lots of homemade pizza sauce, mozzarella and pepperoni.

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Keto Pepperoni Deep Dish Pizza

This keto chocolate Danish is like a cross between your favorite breakfast pastry, soufflé, omelet and pancake! Enjoy this light and fluffy egg-based pastry with chocolate cheesecake topping and dark chocolate shavings.

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Low-Carb Chocolate Skillet Danish

Keto tuna cakes made with common pantry staples in just 15 minutes! A healthy lunchbox option that's low in carbs and high in protein to keep hunger away.

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Low-Carb Tuna Cakes

This nutritious Mediterranean inspired salad is naturally low in carbs with plenty of flavor from crunchy vegetables and heart-healthy extra virgin olive oil.

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Arugula, Tomato & Feta Salad

Hi everyone,

A few days ago we announced Custom Diet Plans — a highly requested feature — which are now available not just on iOS devices but also on Android devices.

We have another big update, this time for iOS. We've been busy working on a new user interface (UI) in order to make navigating our app easier. Most of the changes are focused on iPhone but several of them also apply to iPad.

The new update has been released and will be available to download in the next 24 hours. Once available, you can make sure that you have the latest version by opening this link on your device.

What Changed in KetoDiet?

Our goal is to improve navigation and enhance the user experience. In this update we made two significant improvements:

  • Menu is now located in the bottom section of the app, making it look like a more familiar tab-based application.
  • Related sections in the app are grouped into categories.

The goal of these changes is to make it easier to perform common tasks, and easier to jump between different sections in the app. For example, barcode scanning is now instant, and searching for foods to be added to your day is only a tap away.

A Big Thank You to our BETA Testers

For the last few months we have been developing and testing the new UI driven by the feedback provided by our BETA testers. We always want to make sure that every update goes as smoothly as possible.

If you have any feedback on the new version of the app, you can contact us directly either via the app under Settings > Help & Support, or by posting to our Facebook Support Group.

Why is Improving the UI so Important?

KetoDiet is a complex app with a multitude of features — and many more to be added in future releases. Improving the UI at this stage is a crucial part of the development process.

It enables us to add new features in a way that is consistent and intuitive without adding unnecessary complexities to the user interface. This is without any doubt the most difficult part of the development process.

Get KetoDiet Now

What Else is New for KetoDiet on iOS?

Apart from the new UI, we added a few more features and made improvements in the following sections of our app:

  • All scanned ingredients are now automatically listed under Ingredients > Scanned and can be easily found when searching for them.
  • Account and Data Sync pages have now been merged into a single Account & Sync page. We have also added easy access to account admin sections such as changing password, email or deleting user account. (See screenshot below)

  • Users can now select preferred units for individual data items rather than having a single universal measurement system. For example, users can have their weight displayed in kilograms and their height in feet.
  • Ounces (oz) are no longer listed under "common weights" but have their own dedicated keyboard section for more flexible editing. (See screenshot below)
  • Much improved data entry with overview charts. (See screenshot below)

What's Next for the KetoDiet App?

  • Upcoming Android update: feature parity with iOS for Custom Diet Plans See this post for more information.
  • Upcoming iOS & Android update: ability to reorder whole days within a diet plan. This will make it more practical if, for example, you need to use ingredients for a certain meal on Monday instead of Thursday.
  • Support for tracking sugar alcohols. Our priority has always been accuracy and that is why this feature will be different from any other app you may have used before.
  • Custom measurements when creating custom meals. Apart from grams and ounces, you will be able to enter nutrition facts for any serving size (slices, cups, etc.)
  • Community feature on both iOS and Android that will enable users to share meals, discuss topics and join challenges. This is a huge feature and it will take some time to implement.
  • ... and many more so stay tuned!

The list is endless and driven by your feedback! Please, keep in mind that adding new features takes time and we are always going to be adding features based on their priority in the list :-)

Get KetoDiet Now
Want to help us take KetoDiet to the next level?
Love KetoDiet? You can support us by leaving a review on the App Store or Google Play. Your review matters and will help us add more amazing features. Thank you!


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New User Experience for KetoDiet iPhone Users

Authentic German Pork Frikadellen, or Frikadeller as they're called in Denmark, are simple meat patties that are fried in a pan, just like small hamburgers.

These Frikadellen patties are made with two types of meat and are flavored with caramelized onion, mustard, herbs and spices. We are keeping these meat patties nut-free and coconut-free so won't need any almond flour or coconut flour to replace the bread crumbs. Instead you'll need ground pork rinds which work well as an alternative to bread crumbs.

Frikadellen are so versatile! They can be served with any vegetable sides for breakfast, lunch or dinner. They are easy to make in just a few minutes and are ideal for meal prep, batch cooking and freezing.

Which Sides to Serve with Frikadellen?

Pork Frikadellen are best served with some braised cabbage, simple slaw or a side of dressed greens. These are some of the best low-carb options to serve with Frikadellen:

All of us have different dietary needs so it's natural that you may need to adjust the macros in this recipe. You can make any adjustments, such as adding different sides or changing the serving size, directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:     25 minutes
Overall:       1 hour

Nutritional values (per serving, 4 medium or 5 small patties)

Total Carbs 3.8 grams
Fiber 1.2 grams
Net Carbs 2.6 grams
Protein 40.2 grams
Fat 32.8 grams
of which Saturated 12.3 grams
Energy 485 kcal
Magnesium 42 mg (10% RDA)
Potassium 608 mg (30% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (34%), fat (64%)

Ingredients (makes 6 servings)

  • 1 medium yellow (brown) onion, chopped (110 g/ 3.9 oz)
  • 4 tbsp tbsp cooking fat such as lard, ghee or duck fat, divided (60 ml/ 2 fl oz)
  • 500 g ground beef, 5% fat (1.1 lb)
  • 500 g ground pork, 10% fat (1.1 lb)
  • 1 cup ground pork rinds (50 g/ 1.8 oz)
  • 2 large eggs
  • 4 cloves garlic, minced
  • 2 tbsp yellow mustard or Dijon mustard (30 g/ 1.1 oz)
  • 2 tsp dried marjoram
  • 2 tsp paprika
  • 1/2 tsp crushed caraway seeds
  • 4 tbsp chopped parsley
  • 2 tsp sea salt
  • 1 tsp ground black pepper

Instructions

  1. Start by cooking the onion. In a pan greased with half of the cooking fat (lard, ghee or duck fat), cook the chopped onion Until fragrant and lightly browned, for 3 to 5 minutes. Take off the heat and set aside.
  2. In a bowl combine the ground pork, ground beef, ground pork rinds, eggs, minced garlic, mustard, dried marjoram, paprika, crushed caraway seeds, chopped parsley, salt and pepper.
  3. Mix to combine. Refrigerate for 20-30 minutes.
  4. Using your hands, create 24 small patties (about 57 g/ 2 oz each), or up to 30 smaller patties (about 45 g/ 1.6 oz each).
  5. Grease a pan with ghee or olive oil. Once hot, add the patties and cook them in batches. Do not overfill the pan. Cook on medium-high for 5 to 8 minutes and then flip to cook for another 5 to 8 minutes, until golden and cooked through.
  6. Transfer the cooked patties to a plate lined with paper kitchen towel. Eat hot or cold or let the patties cool down and refrigerate for up to 4 days. For longer storage, freeze the patties for up to 3 months.
  7. Frikadellen are best served with Braised Cabbage, Creamy Potato Salad or Coleslaw.


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Low-Carb German Pork Frikadellen

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