Thick halloumi sticks, air fried until the edges blister and turn deep bronze, are built for dunking into warm menemen cups where crumbled feta softens through a spiced tomato-pepper base and silky beaten eggs. Every bite layers salty brine against the gentle sweetness of roasted pepper, tangy cheese against pillowy egg custard. The air fryer gives the halloumi soldiers that irresistible squeak-and-shatter texture you usually only get from a hot griddle, but with barely a drop of oil. This is Turkish breakfast stripped down to its most satisfying, keto-friendly form.
Each serving delivers 37 grams of fat and 25 grams of protein while keeping net carbs to just 5 grams. Over 73% of the calories come from fat, with the halloumi and feta shouldering most of the work and a tablespoon each of olive oil and butter rounding out the profile. That kind of macro balance keeps you satiated well past noon without any blood sugar spikes pulling you back to the kitchen.
The entire recipe wraps up in under 30 minutes, and cleanup is next to nothing. You air fry the halloumi soldiers first, then swap in the menemen cups while the cheese rests. No stovetop splatter, no sheet pans, no preheating an oven. The cups reheat beautifully for weekday mornings, too, so a Sunday batch turns into four grab-and-go breakfasts that taste just as good warmed through as they do fresh out of the basket.
Ingredients (serves 4)
For the menemen cups:
- 6 large eggs
- 5 oz (140g) feta cheese, crumbled
- 1 small green bell pepper, finely diced (about 3/4 cup / 75g)
- 1 medium tomato, seeded and diced (about 1/2 cup / 120g)
- 1 tablespoon tomato paste
- 1 tablespoon extra virgin olive oil
- 1 teaspoon Urfa biber or Aleppo pepper flakes (or 1/2 teaspoon regular red pepper flakes)
- 1/2 teaspoon ground cumin
- 1/4 teaspoon fine sea salt
- Freshly ground black pepper
For the halloumi soldiers:
- 7 oz (200g) halloumi cheese, cut into 1/2-inch (1cm) thick sticks
- 1 tablespoon unsalted butter, melted
- 1/2 teaspoon za'atar
For serving:
- Fresh dill sprigs
- Fresh mint leaves, torn
- Extra virgin olive oil for drizzling
- Pinch of Urfa biber or Aleppo pepper
Instructions
Cut the halloumi. Slice the halloumi block lengthwise into sticks about 1/2 inch (1cm) thick and 3 inches (8cm) long. Pat dry with a paper towel. Toss with the melted butter and za'atar until evenly coated.
Air fry the soldiers. Arrange the halloumi sticks in a single layer in the air fryer basket, leaving a small gap between each stick. Air fry at 400°F (200°C) for 6 to 8 minutes, flipping halfway through, until deep golden brown on both sides with blistered edges. Transfer to a plate and tent loosely with foil.
Prep the menemen base. While the halloumi cooks, combine the diced green pepper, diced tomato, tomato paste, olive oil, Urfa biber, cumin, salt, and a few grinds of black pepper in a small bowl. Stir until the tomato paste dissolves and everything is evenly coated.
Beat the eggs. Crack all 6 eggs into a separate bowl and whisk until just combined. You want a uniform mixture, but don't overbeat — a few streaks are fine.
Assemble the cups. Lightly grease four 6-oz (180ml) oven-safe ramekins or silicone baking cups with olive oil or cooking spray. Divide the tomato-pepper mixture evenly among the ramekins. Pour the beaten eggs over the top, dividing equally. Scatter the crumbled feta across each cup, pressing a few pieces gently into the egg.
Air fry the menemen cups. Reduce the air fryer temperature to 350°F (175°C). Place the ramekins in the basket, spacing them so air can circulate. Air fry for 10 to 12 minutes, until the eggs are set around the edges but still have a slight wobble in the center. The feta will be soft and lightly golden on top.
Rest and serve. Let the cups sit for 2 minutes — the residual heat finishes cooking the centers to a creamy set. Run a butter knife around the edge of each ramekin if you want to unmold them, or serve straight in the cups. Top with torn dill and mint, a thin drizzle of olive oil, and a final pinch of Urfa biber. Arrange the halloumi soldiers alongside for dipping.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~460 kcal |
| Fat | ~37g |
| Protein | ~25g |
| Total Carbs | ~6g |
| Fiber | ~1g |
| Net Carbs | ~5g |
Nutrition is approximate and based on the stated ingredients; actual values may vary by brand.
Tips & Variations
Pat the halloumi dry before air frying. Halloumi releases moisture when it heats, and surface wetness prevents browning. A thorough pat with paper towels gives you that golden crust in minutes instead of pale, steamed cheese. If you have time, slice the halloumi and leave the sticks on a paper towel for 5 minutes before cooking.
Watch the tomato quantity to keep carbs in check. One medium tomato is the sweet spot — enough to give the menemen its signature flavor without pushing net carbs above keto territory. Avoid adding extra tomato or swapping in canned tomatoes, which often contain added sugars. If you want more sauciness, stir in a tablespoon of full-fat cream instead.
Swap the green pepper for other low-carb vegetables. Chopped spinach, thinly sliced zucchini, or a handful of sliced black olives all work beautifully in these cups. Kalamata olives are especially good — they add briny depth and healthy fats without meaningful carbs. Just keep the total vegetable volume roughly the same so the egg-to-filling ratio stays balanced.
Use Urfa biber if you can find it. This smoky, raisin-dark Turkish chile flake has a gentle heat and an almost chocolatey depth that regular red pepper flakes can't replicate. It is the traditional menemen seasoning and makes a noticeable difference. Look for it at Middle Eastern grocery stores or online — a small bag lasts months.
Store and reheat for weekday breakfasts. Refrigerate the cups in their ramekins, covered, for up to 4 days. Reheat in the air fryer at 300°F (150°C) for 4 to 5 minutes. The halloumi soldiers are best made fresh, but leftover sticks warm up well in the air fryer for 2 to 3 minutes at 375°F (190°C) until they re-crisp.
