Are Starbucks Egg Bites Keto?

hands holding out starbucks egg bites in packaging 1
Courtesy of Starbucks on Twitter

If you’re on a restrictive diet, finding a quick and satisfying snack while on the go can be a challenge. As someone who has followed a vegan diet for five years, I understand the struggle of finding detailed ingredient lists when you’re in need of a bite.

Starbucks offers three varieties of sous vide egg bites – Kale & Mushroom, Bacon & Gruyere, and Egg White & Roasted Red Pepper. These options are not only delicious but also keto-friendly.

But let’s delve deeper into Starbucks’ sous vide egg bites and explore what makes them a great choice for those following a keto diet.

What are Starbucks egg bites?

Starbucks introduced keto egg bites in 2017, and they have since become a staple for many Starbucks enthusiasts. These bites are made using the sous vide cooking technique and feature a combination of eggs and other ingredients, resulting in a delightful breakfast option. The three keto-friendly varieties available are Kale & Mushroom, Bacon & Gruyere, and Egg White & Roasted Red Pepper.

Although the egg bites were not initially designed to be keto-friendly, they offer a low-carb alternative to traditional breakfast options. It’s worth noting that the base for all these tasty treats is cottage cheese, but don’t worry, the cottage cheese doesn’t overpower the other ingredients.

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1) Kale & Mushroom

starbucks kale and mushroom egg bites product picture
Courtesy of Starbucks

The Kale & Mushroom egg bites contain chopped kale, portabella mushrooms, eggs, and Monterey Jack cheese. This vegetarian option packs a flavorful punch to kickstart your morning. However, it does have the highest carb content among the three varieties, with 11g of carbs.

2) Bacon & Gruyere

The Bacon & Gruyere egg bites are made with Applewood bacon, Gruyere and Monterey Jack cheeses, and eggs. This is the only variety that includes meat, offering 19g of protein and a mere 9g of carbs. If you follow a higher-protein keto diet, this option is a great choice.

3) Egg White & Roasted Red Pepper

The Egg White & Roasted Red Pepper egg bites are another vegetarian option, featuring Monterey Jack and cottage cheese with spinach and red pepper. They are made exclusively with egg whites. These bites provide 13g of protein and 11g of carbs. Don’t be deterred by the cottage cheese; it adds a pleasant texture to the breakfast.

What exactly is a keto diet?

If you’re reading this article, you’re probably already familiar with the keto diet. However, let’s quickly refresh our understanding.

The keto diet is a low-carb, high-fat diet that aids in weight loss and overall health improvement. Some studies even suggest that a keto diet can help combat diabetes, cancer, epilepsy, and Alzheimer’s disease.

The main goal of a keto diet is to put your body in a state of ketosis, where it efficiently burns fat for energy. This type of diet also helps lower blood sugar and insulin levels.

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While a strict keto diet may be too limiting for some, simply reducing carb intake can still offer similar health benefits.

What exactly is sous vide?

Sous vide is a French cooking technique that involves vacuum-sealing food and cooking it in temperature-controlled water. This method ensures consistent cooking and allows for full control over the desired level of doneness.

In the past, sous vide was predominantly found in high-end restaurants due to the specialized equipment required. However, it has gained popularity as a cooking method for home use. With a vacuum sealer and an instant pot equipped with a sous vide setting, you can easily cook sous vide meals at home.

Starbucks Egg Bites Nutrition Facts

Variety Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Total Carbs Dietary Fiber Sugar Protein
Bacon & Gruyere
Kale & Mushroom
Egg White & Roasted Red Pepper


My Final Thoughts

Starbucks egg bites are an excellent option for those on a keto diet, with none of the varieties containing more than 11g of carbs. However, you don’t have to follow a keto diet to enjoy these tasty treats; they are a delicious option for everyone.

If I were to recommend one, the Bacon & Gruyere egg bite would be my choice. It offers the highest protein content and, in my opinion, delivers the best value for those following a keto diet.

To satisfy your cravings for Starbucks egg bites, visit the Hook’d Up Bar and Grill online.

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