Imagine biting into a golden, puffed-up egg cup with crispy coconut edges, pockets of warm, briny feta, and bursts of kalamata olive in every bite — all brightened with a shower of fresh dill and a dusting of sumac. These air fryer coconut frittata cups are everything a Mediterranean breakfast should be: savory, satisfying, and deeply flavorful without a single unnecessary ingredient. The coconut cream makes the interior impossibly silky, while the coconut flour gives structure and a subtle sweetness that plays beautifully against the salty cheese and olives.

Each serving of two cups delivers 27 grams of fat and only 3 grams of net carbs, making these an ideal keto breakfast that keeps you fueled through the morning. The combination of eggs, coconut cream, and feta provides a generous fat-to-protein ratio that supports ketosis without skimping on flavor. At 310 calories per serving, they hit the sweet spot between light enough for a weekday morning and satisfying enough to power you through to lunch.

Best of all, these cups come together in about 20 minutes total — 8 minutes of easy prep and 12 minutes in the air fryer. They are endlessly portable, making them perfect for meal prep or grab-and-go mornings. Make a double batch on Sunday and reheat them throughout the week for a no-fuss breakfast that never gets boring.

Ingredients (serves 4)

For the frittata batter:

  • 6 large eggs
  • 1/3 cup (80ml) full-fat coconut cream
  • 2 tablespoons coconut flour
  • 2 tablespoons coconut oil, melted and slightly cooled
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper

For the Mediterranean filling:

  • 3 oz (85g) feta cheese, crumbled into small pieces
  • 1/4 cup (35g) kalamata olives, pitted and roughly chopped
  • 2 tablespoons fresh dill, finely chopped, plus extra for garnish
  • 1 teaspoon dried oregano

For finishing:

  • 1/2 teaspoon ground sumac
  • Extra-virgin olive oil, for drizzling (optional)

Instructions

  1. Preheat your air fryer to 325°F (160°C) for 3 minutes. While it heats, lightly grease 8 silicone muffin cups or ramekins (roughly 3-inch / 7.5cm diameter) with a thin coating of coconut oil. Silicone cups work best here — they make unmolding effortless and fit neatly into most air fryer baskets.

  2. Make the batter. In a medium bowl, whisk the eggs vigorously until the whites and yolks are fully combined and slightly frothy. Add the coconut cream and whisk until smooth. Sift in the coconut flour and whisk again, making sure there are no lumps — coconut flour clumps easily, so take an extra 15 seconds here. Stream in the melted coconut oil while whisking. Season with the salt and black pepper.

  3. Add the filling. Gently fold the crumbled feta, chopped kalamata olives, fresh dill, and dried oregano into the egg mixture. Stir just until everything is evenly distributed — you want distinct pockets of feta rather than a uniform blend.

  4. Fill the cups. Divide the batter evenly among the 8 prepared silicone cups, filling each about three-quarters full. Give each cup a gentle tap on the counter to settle the batter and release any trapped air bubbles. Make sure some feta and olive pieces are visible on top — they will get beautifully golden in the air fryer.

  5. Air fry in batches. Place 4 cups in the air fryer basket, leaving a little space between each for air circulation. Cook at 325°F (160°C) for 10 to 12 minutes, until the tops are puffed and golden with lightly browned edges. The cups should be set in the center — a toothpick inserted should come out clean or with just a trace of moisture. Repeat with the remaining 4 cups.

  6. Rest and unmold. Let the frittata cups cool in their molds for 2 minutes — they will deflate very slightly, which is perfectly normal. Gently push them out of the silicone cups and transfer to a serving plate.

  7. Finish and serve. Dust the warm cups with ground sumac, scatter with extra fresh dill, and finish with a light drizzle of extra-virgin olive oil if desired. Serve immediately while the edges are still crispy and the centers are creamy.

Nutrition per Serving

Nutrient Amount
Calories ~310 kcal
Fat ~27g
Protein ~13g
Total Carbs ~5g
Fiber ~2g
Net Carbs ~3g

Nutrition values are approximate and based on the specific ingredients and quantities listed. Your results may vary slightly depending on brands used.

Tips & Variations

Use silicone cups, not paper liners. Paper muffin liners will stick to the egg batter and tear apart when you try to unmold. Silicone muffin cups are the way to go — they flex easily, release cleanly, and are reusable. If you only have metal tins, grease them very generously with coconut oil and allow the cups to cool fully before unmolding.

Swap the feta for halloumi cubes. Dice halloumi into small 1/4-inch cubes and fold them into the batter for a squeaky, meltier filling. Halloumi holds its shape beautifully during air frying and adds a slightly different salty character. Both cheeses keep the net carbs virtually identical.

Make it a meal-prep staple. These cups store beautifully in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer at 300°F (150°C) for 3 to 4 minutes to restore the crispy edges, or microwave for 30 seconds if you are in a hurry. They also freeze well for up to 6 weeks — thaw overnight in the fridge before reheating.

Watch for hidden carbs in olive brands. Some jarred kalamata olives are packed in sweetened marinades that can add a surprising amount of sugar. Check the label and choose olives packed in brine or olive oil with zero added sugars. The same goes for flavored feta — plain block feta crumbled by hand is always the safest keto choice.

Add greens for extra nutrients. Fold in a small handful of baby spinach (about 1/2 cup, roughly chopped) or thinly sliced sun-dried tomatoes (oil-packed, about 2 tablespoons) without significantly affecting the macros. A pinch of za'atar in place of the oregano shifts the flavor profile toward a more Turkish-leaning breakfast, which pairs wonderfully with the coconut and dill.

Frequently Asked Questions

Why use coconut flour instead of almond flour in these egg cups?
Coconut flour is exceptionally absorbent — it soaks up about four times more liquid than almond flour — which means you need very little of it to give structure to the egg batter without making it heavy or dense. This keeps the carb count remarkably low while adding a faint natural sweetness that complements the salty Mediterranean filling. Almond flour would work in a pinch, but you would need roughly 1/3 cup to achieve similar structure, and the texture would be grainier rather than silky. Coconut flour also makes this recipe nut-free, which is a bonus for anyone with tree nut allergies.
Can I use coconut milk instead of coconut cream?
You can, but the results will be slightly different. Coconut cream has roughly double the fat content of coconut milk, which is what gives these cups their rich, custard-like interior. If using full-fat canned coconut milk, increase the amount to 1/2 cup (120ml) and add an extra teaspoon of coconut flour to compensate for the thinner consistency. Avoid light coconut milk or carton coconut milk entirely — they are too watery and will yield rubbery, flat egg cups rather than puffy, creamy ones.
How do I store and reheat these for weekly meal prep?
Let the cups cool completely, then store them in a single layer in an airtight container in the refrigerator for up to 4 days. For reheating, the air fryer is your best friend: 300°F (150°C) for 3 to 4 minutes brings back the crispy golden edges almost perfectly. Avoid stacking them while warm, as trapped steam will soften the tops. For longer storage, freeze individually on a parchment-lined baking sheet until solid, then transfer to a freezer bag. They keep for up to 6 weeks frozen. Thaw overnight in the fridge before reheating.
How can I make these dairy-free for vegan keto?
Replace the feta with a firm, crumbleable vegan feta — several brands now make coconut oil-based versions that melt and brown nicely. You will also need to replace the eggs, which is trickier for a frittata-style dish. A combination of 1/2 cup chickpea flour (besan) whisked with 3/4 cup water and 1 tablespoon nutritional yeast can mimic the egg base, though be aware that chickpea flour adds more carbs (check your totals carefully to stay under 10g net carbs). The coconut cream and coconut oil remain unchanged. The texture will be denser than the egg version, but still delicious with the olives and herbs.
My air fryer runs hot — how do I prevent the tops from burning before the centers set?
If you notice the tops browning too quickly while the centers still jiggle, reduce the temperature by 15 to 20°F and extend the cooking time by 2 to 3 minutes. You can also loosely tent a small piece of aluminum foil over the cups for the final 3 minutes of cooking to shield the surface. Another effective trick is to start at an even lower temperature — 300°F (150°C) — for the first 8 minutes, then bump up to 340°F (170°C) for the last 3 to 4 minutes to crisp the edges. Every air fryer model varies, so it is worth noting the sweet spot for yours after the first batch.