What Sous Vide Egg Bites Are
Starbucks launched egg bites in 2017 as a bread-free breakfast. The eggs are blended with cottage cheese and cooked slowly in a water bath, which gives them a texture closer to a custard than an omelet. They arrive at the store cooked and are reheated to order, two per cup, and they hold together well enough to eat with one hand.
Because there is no bread the bites carry no wheat, which made them the go-to for gluten-free and keto orders. The cottage cheese is why they are moist and why they carry more protein than their size suggests.
| Item | Price | Calories |
|---|---|---|
| Bacon & Gruyère Egg Bites | $6.55 (1 Serving) | 300 cal |
| Egg White & Roasted Red Pepper Egg Bites | $6.55 (1 Serving) | 170 cal |
| Potato, Cheddar & Chive Bakes | $6.55 (1 Serving) | 240 cal |
| Avocado Spread | not listed | 90 cal |
The Three Builds
Bacon & Gruyère Egg Bites
The Bacon & Gruyère Egg Bites are the original: eggs with applewood bacon, Gruyère and Monterey Jack. 300 calories, 19 g of protein, 20 g of fat, 2 g of sugar.
- Best for: keto and low-carb orders, and the richest flavor of the three.
- Allergens: Egg, Milk.
Egg White & Roasted Red Pepper Egg Bites
The Egg White & Roasted Red Pepper Egg Bites use egg whites with Monterey Jack, spinach and fire-roasted peppers. 170 calories, 12 g of protein, 8 g of fat.
- Best for: the lightest hot breakfast in the store with double-digit protein.
- Why choose it: vegetarian, low fat, no bread.
Potato, Cheddar & Chive Bakes
The Potato, Cheddar & Chive Bakes are the newer cousin: diced potato, cheddar, spinach and chive baked with egg into two savory cakes. 240 calories, 12 g of protein. The potato adds carbs the bites do not have.
- Best for: a heartier bite that is still vegetarian.
- Nutrition tip: not the low-carb option; the potato is the point.
Bites vs Bakes vs a Breakfast Sandwich
| Item | Calories | Protein | Fat | Bread |
|---|---|---|---|---|
| Bacon & Gruyère Egg Bites | 300 | 19 g | 20 g | None |
| Egg White & Roasted Red Pepper Egg Bites | 170 | 12 g | 8 g | None |
| Potato, Cheddar & Chive Bakes | 240 | 12 g | 14 g | None, but potato |
| Bacon, Gouda & Egg Sandwich | 360 | 18 g | 18 g | Roll |
The bacon Gruyère bites and the bacon Gouda sandwich carry similar protein; the sandwich costs less and fills more because of the bread, the bites cost more and skip the carbs. The egg white bites are the light pick and the bakes the comfort pick.
Are Egg Bites Gluten Free?
The ingredients are. Neither egg bite declares wheat, and the bakes do not either. Starbucks does not certify any food as gluten free because everything is heated in the same oven and handled with the same tongs as croissants and bagels, so the honest answer is gluten-free ingredients with shared-equipment risk. For a celiac order that risk is real; for someone avoiding gluten by preference the bites are the usual choice.
| Item | Declared Allergens |
|---|---|
| Bacon & Gruyère Egg Bites | Egg, Milk |
| Egg White & Roasted Red Pepper Egg Bites | Egg, Milk |
| Potato, Cheddar & Chive Bakes | Egg, Milk |
| Avocado Spread | N/A |
Ordering Egg Bites
- Two per order, always; there is no single bite option.
- Ask for them extra hot if you are taking them to go; they cool fast without bread around them.
- Pair the egg white bites with a Grande latte for a breakfast under 400 calories.
- Add the Avocado Spread for 90 calories and a full plate feel.
- Available all day while stock lasts; the bacon Gruyère sells out first.
Every item here contains egg and milk. The cottage cheese in the bites is dairy, so none of them can be made dairy free.