Are Starbucks Sous Vide Egg Bites Keto-Friendly?
/Way back in 2017 I was catching an early morning flight and, even though I had keto snacks in my carry-on, I was in the mood for a hot, low-carb breakfast. Thinking a Starbucks grande Dark Roast with a splash of heavy cream was my only option, I noticed cute little Bacon & Gruyère egg bites in Starbucks’ display case next to the sugary pastries. I crossed my fingers and hoped they were keto, but since then I’ve done the research.
Starbucks Sous Vide Egg Bites (Kale & Portabella Mushroom, Bacon & Gruyère, or Egg White & Roasted Red Pepper) have 11 grams of net carbs or fewer per serving, so they are keto-friendly and can be a delicious part of a low-carb diet. All varieties have at least 12 grams of protein, and 8 grams or more of fat.
Since I discovered Starbucks Sous Vide Egg Bites at the airport five years ago, I almost always treat myself to the Bacon & Gruyère egg bites when traveling. (And sometimes when I’m home too!)
Read on for the exact carb counts of all three varieties of Starbucks Sous Vide Egg Bites, the ingredient list, and detailed nutrition facts.
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Starbucks has 3 varieties of Sous Vide Egg Bites.
Starbucks changes its menu occasionally, but as of January 2022, the three types of sous vide egg bites on the menu are:
Kale & Portabella Mushroom Sous Vide Egg Bites
Bacon & Gruyère Sous Vide Egg Bites
Egg White & Roasted Red Pepper Sous Vide Egg Bites
RELATED: As a keto dieter, I always pack keto travel snacks in my bag just in case! 10 Keto Travel Snacks You Can Take Right On The Plane
All of the Starbucks Sous Vide Egg Bites have 11 or fewer grams of net carbs.
All three varieties of Starbucks Sous Vide Egg Bites have under 11 grams net carbs and can be a delicious part of a keto diet.
This table shows net carbs for all 3 varieties:
| Net Carbs for Starbucks Sous Vide Egg Bites | |
|---|---|
| Flavor | Net Carbs |
| Kale & Portabella Mushroom | 9 grams |
| Bacon & Gruyère | 9 grams |
| Egg White & Roasted Red Pepper | 11 grams |
Starbucks Sous Vide Egg Bites are my go-to keto breakfast when I’m flying.
What are the ingredients in Starbucks sous vide egg bites?
Kale & Portabella Mushroom Sous Vide Egg Bites Ingredients
Healthy chopped kale and portabella mushrooms are combined with cage-free eggs and Monterey Jack cheese for a yummy low-carb breakfast.
The Kale & Portabella Mushroom egg bites contain:
Cottage Cheese
Eggs
Monterey Jack Cheese
Portabella Mushrooms
Swiss Cheese
Kale
Rice Starch
Unsalted Butter
Parsley
Garlic
Hot Sauce
Salt
White Distilled Vinegar
Black Pepper
RELATED: If you like Starbucks Egg Bites then you’ll love Dunkin’s new Omelet Bites. Read my review with carb count and nutritional information.
Bacon & Gruyère Sous Vide Egg Bites Ingredients
This is my all-time favorite flavor. Gruyère and Monterey Jack cheeses are mixed with cage-free eggs and cottage cheese (to give it velvety texture), and topped with applewood-smoked bacon.
The Bacon & Gruyère egg bites contain:
Cottage Cheese
Eggs
Cheese Blend with Monterey Jack and Gruyere Cheese
Potato Starch
Powdered Cellulose
Natamycin (A Natural Mold Inhibitor)]
Unsalted Butter
Uncured Bacon No Nitrites Or Nitrates Added Except As Naturally Occurring In Sea Salt And Celery Juice Powder
Rice Starch
Corn Starch
Salt
White Distilled Vinegar
Hot Sauce
Egg White & Roasted Red Pepper Sous Vide Egg Bites Ingredients
This variety is lower in fat, though that’s not something we worry about on a keto diet. Spinach and fire-roasted red peppers are combined with cage-free egg whites and cottage cheese, for a light, healthy, and portable breakfast.
The Egg White & Roasted Red Pepper egg bites contain:
Egg Whites
Cottage Cheese
Monterey Jack Cheese
Red Bell Pepper
Rice Starch
Unsalted Butter
Spinach
Canola Oil
Feta Cheese
Green Onion
Salt,
Hot Sauce
Spice
RELATED: If you miss a slice of toast with your eggs for breakfast (or even something decadent like French Toast) on a keto diet, look no further! I love this keto bread mix and I freeze slices for easy keto meals.
Detailed Nutrition Facts for Starbucks Sous Vide Egg Bites
If you're looking at more than net carbs when choosing Starbucks egg bites, detailed nutritional information such as calories, fat grams, fiber, and protein will help.
This table provides nutrition facts for all three varieties of Starbucks egg bites:
| Detailed Nutrition Information Starbucks Sous Vide Egg Bites |
||||||
|---|---|---|---|---|---|---|
| Flavor |
Net Carbs |
Carbs |
Fiber |
Protein |
Fat |
Calories |
| Kale & Portabella Mushroom |
9g |
11g |
2g |
15g |
14g |
230 |
| Bacon & Gruyère |
9g |
9g |
0g |
19g |
20g |
300 |
| Egg White & Roasted Red Pepper |
11g |
11g |
0g |
12g |
8g |
170 |
RELATED: You can freeze this easy-to-make Bacon Gouda Crustless Keto Quiche Recipe in individual portions for a quick keto breakfast. It’s lower in carbs (and cheaper) than Starbucks egg bites.
What the heck does "sous vide" mean anyway?
In all honesty, I did not know what "sous vide" meant when I first ordered egg bites at my airport's Starbucks. If you're wondering, here is a simple explanation:
Sous vide is a method of cooking where food, like the Starbucks egg bites, is placed in a vacuum-sealed plastic bag and cooked in a temperature-controlled water bath. Sous vide provides a consistent cooking temperature so foods are never unevenly, or over-cooked.
When Starbucks uses the sous vide cooking method for its egg bites, the texture is always perfectly creamy and velvety, never overdone or chewy.
RELATED: If you eggs, you should definitely try the “viral” New York Times scrambled eggs recipe. It makes the creamiest and most decadent scrambled eggs I’ve ever had, and it’s also perfectly keto-friendly.
Knowing the carb counts for foods, like Starbucks egg bites gives you freedom and flexibility in your keto diet.
Enjoy the sous vide egg bites as part of your low-carb diet plan.
--The Keto Minimalist
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