Imagine biting into a golden, slightly crispy egg cup bursting with stretchy melted mozzarella, the deep umami punch of white miso, and a whisper of toasted sesame oil — then finishing with a satisfying crunch of roasted nori on top. These air fryer miso-sesame mozzarella egg cups bring together some of Japan's most beloved flavors in a breakfast format that feels both comforting and excitingly new. The edges crisp up beautifully in the air fryer while the centers stay pillowy and custard-like, creating an irresistible contrast of textures. Topped with sliced scallions and a drizzle of chili-sesame oil, these are the kind of breakfast bites you will genuinely look forward to waking up for.

Each serving delivers a solid 31 grams of protein from the eggs and mozzarella, while clocking in at just 6 grams of net carbs — well within strict keto limits. With 46 grams of fat making up roughly 74% of the total calories, this recipe hits the ideal ketogenic macronutrient ratio without any added fillers or unnecessary ingredients. The fat comes from wholesome sources: eggs, quality cheese, cream cheese for richness, and fragrant sesame oil.

Best of all, these egg cups come together in under 25 minutes from start to finish, including prep. They are endlessly customizable, travel well in meal-prep containers, and reheat beautifully for busy weekday mornings. Make a double batch on Sunday and you have grab-and-go keto breakfasts sorted for most of the week.

Ingredients (serves 2)

For the egg cups:

  • 6 large eggs
  • 4 oz (115g) mozzarella cheese, cut into small cubes
  • 2 tablespoons (30g) cream cheese, softened
  • 2 teaspoons white miso paste
  • 2 teaspoons toasted sesame oil
  • 2 tablespoons (12g) thinly sliced scallions (green parts only), plus more for garnish
  • 1/4 teaspoon ground white pepper
  • Cooking spray or a light brush of avocado oil

For the crispy nori topping:

  • 1 sheet (3g) roasted nori, crumbled or cut into thin strips
  • 1 teaspoon toasted white sesame seeds
  • 1/2 teaspoon toasted sesame oil
  • Pinch of flaky sea salt

Optional chili-sesame drizzle:

  • 1 teaspoon toasted sesame oil
  • 1/4 teaspoon Japanese chili flakes (togarashi) or red pepper flakes

Instructions

  1. Prepare the egg mixture. In a medium bowl, whisk together the eggs, softened cream cheese, white miso paste, and 2 teaspoons of toasted sesame oil until smooth and well combined. The miso and cream cheese may take a moment to fully incorporate — a fork works well for breaking up any small lumps. Stir in the sliced scallions and white pepper.

  2. Prep the muffin molds. Lightly grease 6 silicone muffin cups with cooking spray or a thin brush of avocado oil. If you are using a silicone muffin tray that fits directly in your air fryer basket, that is ideal. Otherwise, individual silicone cups placed directly in the basket work perfectly. Do not use paper liners, as the egg mixture will soak through them.

  3. Fill the cups. Divide the cubed mozzarella evenly among the 6 muffin cups, placing the cheese at the bottom of each cup. Pour the egg mixture over the cheese, filling each cup about three-quarters full. Give each cup a gentle stir with a toothpick to ensure the mozzarella is distributed throughout rather than sitting only at the bottom.

  4. Preheat and air fry. Preheat your air fryer to 325°F (165°C) for 2 minutes. Place the filled muffin cups in the air fryer basket in a single layer, leaving a little space between them for air circulation. Cook for 12 to 14 minutes, until the tops are set and lightly golden with slightly puffed edges. The centers should be just barely firm — they will continue to set as they cool. Avoid opening the air fryer during the first 10 minutes to prevent deflating.

  5. Prepare the nori topping. While the egg cups cook, crumble or slice the roasted nori sheet into small strips or pieces. Toss with the toasted sesame seeds, 1/2 teaspoon sesame oil, and a pinch of flaky sea salt in a small bowl. If making the optional chili-sesame drizzle, stir together the sesame oil and chili flakes in a separate small dish.

  6. Unmold and serve. Let the egg cups cool in their molds for 2 to 3 minutes — they will shrink slightly and pull away from the edges, making them easy to pop out. Transfer to a plate, top generously with the crispy nori mixture and extra sliced scallions, and finish with a drizzle of the chili-sesame oil if using. Serve warm.

Nutrition per Serving

Nutrient Amount
Calories ~558 kcal
Fat ~46g
Protein ~31g
Total Carbs ~7g
Fiber ~1g
Net Carbs ~6g

Nutrition values are approximate and based on the stated ingredients and standard USDA data. Your results may vary slightly depending on specific brands and exact measurements used.

Tips & Variations

Use white miso, not red. White (shiro) miso has a milder, slightly sweet flavor that works beautifully in a breakfast context without becoming overpowering. Red or dark miso can taste too intensely salty and fermented for a morning egg dish. White miso also has marginally fewer carbs per teaspoon than darker varieties, which matters on keto.

Watch your miso for hidden carbs. Not all miso pastes are created equal — some brands add sugar, rice starch, or other fillers that can raise the carb count significantly. Check the label and aim for a brand with 1 gram or less of net carbs per teaspoon. Traditional Japanese brands with short ingredient lists (soybeans, salt, koji) are usually the safest bet.

Make them meal-prep friendly. These egg 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 to 45 seconds if you are in a rush. Store the nori topping separately in a small sealed bag to keep it crispy, and add it just before eating.

Swap the cheese for variety. While mozzarella gives the best stretchy, melty result, you can substitute shredded Gruyère for a nuttier, more complex flavor, or use small cubes of halloumi for pockets of squeaky, salty cheese that hold their shape. Cheddar also works well and adds a sharper bite. Keep the quantity the same regardless of which cheese you choose.

Try different Asian-inspired toppings. Swap the nori for a sprinkle of furikake seasoning (check for sugar-free varieties), a few drops of tamari, or a small dollop of yuzu kosho for a citrusy kick. Pickled ginger on the side adds brightness with negligible carbs. A thin drizzle of sugar-free sriracha makes a fantastic spicy alternative to the chili-sesame oil.

Frequently Asked Questions

Are these egg cups truly keto-friendly with the miso paste?
Yes, absolutely. White miso paste is used in a very small quantity here — just 2 teaspoons divided across 6 egg cups, which works out to roughly 1 gram of net carbs from the miso per serving. The total recipe lands at approximately 6 grams of net carbs per serving, well within the typical keto threshold of under 10 grams. Miso is a fermented food, meaning some of the original carbohydrates from the soybeans have been broken down during the fermentation process. Just be sure to read labels and avoid brands with added sweeteners or excessive rice content, which can push the carbs higher than expected.
Can I use regular muffin tins instead of silicone cups?
You can, but silicone cups are strongly recommended for this recipe. Eggs and cheese have a tendency to bond stubbornly to metal surfaces even when greased, and silicone's flexible, nonstick surface makes unmolding effortless. If you only have a metal muffin tin, grease it very generously with avocado oil or butter and consider lining each well with a small piece of parchment paper cut to fit. Allow the egg cups to cool for a full 5 minutes before attempting to remove them, and run a thin butter knife or offset spatula around the edges to help release.
How should I store and reheat leftover egg cups?
Store cooled egg cups in an airtight container in the refrigerator for up to 4 days. They also freeze well — place them on a parchment-lined tray to freeze individually for about an hour, then transfer to a freezer bag where they will keep for up to 2 months. To reheat from the fridge, air fry at 300°F (150°C) for 3 to 4 minutes until warmed through and the edges re-crisp. From frozen, air fry at 325°F (165°C) for 6 to 8 minutes. Always store the nori topping separately and add it fresh before serving so it stays crunchy.
Can I make these dairy-free or vegan keto?
For a dairy-free version, replace the mozzarella with a keto-friendly vegan mozzarella shred (check that the brand is low-carb, as some plant-based cheeses use starches that add significant carbs). Swap the cream cheese for full-fat coconut cream or a dairy-free cream cheese alternative. For a fully vegan keto version, you would also need to replace the eggs — a silken tofu and chickpea flour base with nutritional yeast can approximate the texture, though the result will be noticeably different. In all cases, recalculate your macros, as plant-based substitutes vary widely in fat and carb content.
Why did my egg cups deflate after coming out of the air fryer?
Some deflation is completely normal and expected — the eggs puff up during cooking from the steam and trapped air, then settle as they cool. If your egg cups deflated dramatically or came out rubbery, the most likely cause is cooking at too high a temperature. Air fryers run hot and the circulating air can overcook eggs quickly, so the relatively low 325°F setting is important. Overfilling the cups can also cause excessive puffing and subsequent collapse. Fill each cup only three-quarters full, resist the urge to open the air fryer during the first 10 minutes, and allow 2 to 3 minutes of resting time in the molds before unmolding. A slight dome or gentle crater in the center is perfectly normal and does not affect the taste or texture.