Starbucks egg bite options have between 8-11g of net carbs in each serving of two egg bites. The bites are full of healthy fats, proteins, and vitamins, making them a suitable breakfast for those following a keto diet if they don’t mind giving up nearly half of their allotted net carb for the day.
You can hit Starbucks for a healthy egg bite breakfast, or you can make a version of these delicious bites straight from your kitchen.
Can you have Starbucks Egg Bites on Keto?
Starbucks has three common egg bite options: Kale & Portabella Mushroom Sous Vide, Bacon & Gruyere Cheese Sous Vide, and Egg White & Roasted Red Pepper Sous Vide. Just by the names, it is obvious these egg bites are a healthy take-out option.
With ingredients such as kale, portabella mushrooms, eggs, bacon, sausage, spinach, red peppers, and onions, not to mention delicious gruyere cheese, these sous vide egg bites are packed with healthy options to keep a person full and feeling energized.
The only problem with the egg bites is that the normally allotted carbs on a keto diet are 20 net carbs per day. Anyone who chooses these bites is already halfway through their daily carb count before noon. Many keto followers don’t have a problem with this because they like to make breakfast count, take it easy with a light lunch, then finish up their carbs with a hardy supper made at home from a keto cookbook.
Nutritional Facts
While carbs are the main focus of keto, it is also important to keep an eye on other nutritional facts, such as calories, fats, sodium, etc. So, let’s take a quick look at the nutritional facts in each Starbucks option.
| Kale & Portabella Mushroom | Bacon & Gruyère Sous Vide | Egg White & Red Pepper |
| ● Calories 230 ● Total Fat 14g ● Saturated Fat 9g ● Trans Fat 0g ● Poly Fat 0g ● Mono Fat 0g ● Cholesterol 180mg ● Sodium 340mg ● Total Carb 11g ● Dietary Fiber 2g ● Sugars 1g ● Protein 15g | ● Calories 300 ● Total Fat 20g ● Saturated Fat 12g ● Trans Fat 0.5g ● Cholesterol 215mg ● Sodium 68 mg ● Carbohydrates 9g ● Dietary Fiber 0g ● Sugars 2g ● Protein 19g | ● Calories 170 ● Total Fat 8g ● Saturated Fat 5g ● Cholesterol 25 mg ● Sodium 470 mg ● Total Carbohydrate 11g ● Dietary Fiber 0 g ● Sugars 3g ● Protein 12g |
DIY Starbucks Keto Egg Bites Keto-Friendly
While Starbucks Keto Egg Bites are delicious, they are also quite pricey. You can have the same delicious – and even healthier – snack from your very own kitchen at a much lower cost.
Here are a few great Keto egg bites you can try making yourself.
1. Keto Starbucks Egg Bites
Here is a quick and easy way to recreate Starbucks egg bites with a keto spin.
What you will need:
- Eggs
- Shredded gruyere or swiss cheese
- Full fat cottage cheese or cream cheese
- Kosher salt
- Fresh black pepper
- Thick slices of sugar-free bacon
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 6
For the complete keto recipe, visit https://www.flavcity.com/
2. Keto Cheesy Egg Breakfast Bites
Did you recently have tacos for dinner and are not sure what to do with the leftover taco meat and shredded cheese? Here is a great breakfast bite recipe that can kill two birds with one stone.
What you will need:
- Large eggs, whisked
- Cheddar cheese or Monterey Jack cheese, shredded
- Cottage cheese
- Salt
- Ground black pepper
- Butter
- Leftover taco meat
- Chopped vegetables
- Butter
Prep time: 5 minutes
Cook time: 30 minutes
Servings: 12
For the complete keto recipe, visit https://www.today.com
3. Jalapeño Popper Egg bites
For anyone who likes a little bit of spice first thing in the morning, these Jalapeño Poppers are guaranteed to wake up your taste buds.
What you will need:
- Sugar-free bacon or bacon bits
- Eggs
- Cheddar cheese
- Cream cheese
- Jalapeño peppers, de-seeded and chopped
- Garlic powder
- Onion powder
- Salt and pepper
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 12
For the complete keto recipe, visit https://www.meganseelinger.com
Summing Things Up
When you are out and about and need a place to go for breakfast, Starbucks is a great option for anyone following a keto diet. Their egg bites are both healthy and delicious. But if you’re on a budget or don’t want to spend money on take-out, you can also make your own tasty sous vide egg bite keto recipe at home.
