As a retail and consumer analyst, I‘ve witnessed a dramatic shift in the fast food industry over the past decade. More and more, customers are seeking out convenient breakfast options that are high in protein, lower in carbs, and made with high-quality ingredients. Starbucks, ever the industry trendsetter, is leading the charge with their innovative sous vide egg bites.
First introduced in 2017, these miniature egg muffins have become a sensation, with over 200 million egg bites sold as of 2021 (Business Insider). But what makes them so special? And are they actually healthy? I decided to investigate these questions and more.
The History and Development of Starbucks Egg Bites
The story of Starbucks egg bites begins in the company‘s Seattle test kitchen. According to Starbucks product developer Eveline Chao-Rivera, the idea came from a desire to create a portable, protein-packed breakfast option that would appeal to health-conscious consumers.
"People are more aware of health and well-being and want nutritious foods," Chao-Rivera told FoodBev Media. "Eggs are the highest-quality protein you can find, but they are difficult to prepare and carry when you‘re on the go. We thought, what if we could create a tasty, portable egg dish that is cooked using a method that maintains nutritional value?"
The method they settled on was sous vide, a French cooking technique that involves vacuum-sealing food and cooking it in a temperature-controlled water bath. Sous vide allows for precise cooking that yields exceptionally tender and flavorful results.
After months of experimentation and dozens of recipes, the team landed on a formula of cage-free eggs, cheese, and either bacon or vegetables, slow-cooked to perfection. The egg bites debuted in January 2017 and quickly became one of Starbucks‘ most popular food items.
The Ingredients and Nutrition Breakdown
Let‘s take a closer look at what‘s actually in Starbucks egg bites. There are currently two main varieties:
Bacon & Gruyere Egg Bites
Ingredients:
- Cottage cheese
- Eggs
- Monterey Jack cheese
- Gruyere cheese
- Uncured applewood smoked bacon
- Unsalted butter
- Rice starch
- Canola oil
- Salt
- Hot sauce
Nutrition (per 2 bites):
- Calories: 310
- Fat: 22g (Saturated: 12g, Trans: 0g)
- Cholesterol: 265mg
- Sodium: 700mg
- Carbs: 9g (Fiber: 0g, Sugar: 2g)
- Protein: 19g
Egg White & Roasted Red Pepper Egg Bites
Ingredients:
- Egg whites
- Cottage cheese
- Monterey Jack cheese
- Rice starch
- Spinach
- Roasted red bell peppers
- Canola oil
- Feta cheese
- Unsalted butter
- Green onions
- Salt
Nutrition (per 2 bites):
- Calories: 170
- Fat: 7g (Saturated: 5g, Trans: 0g)
- Cholesterol: 25mg
- Sodium: 500mg
- Carbs: 13g (Fiber: 1g, Sugar: 2g)
- Protein: 12g
At first glance, the egg white version appears to be the healthier choice. It has about half the calories, one-third the fat, and significantly less sodium and cholesterol than the bacon & gruyere. However, the bacon bites have 7 more grams of protein, which can help keep you feeling full longer.
So which one should you choose? It really depends on your individual dietary needs and goals. If you‘re trying to lose weight or limit saturated fat, the egg white bites are probably the better choice. But if you‘re more focused on getting enough protein, the bacon & gruyere could work, as long as it fits into your daily calorie and sodium budget.
It‘s also worth noting that both varieties contain a significant amount of dairy from the cottage cheese, Monterey Jack, and in the case of the bacon bites, Gruyere. So if you‘re lactose intolerant or avoiding dairy for other reasons, Starbucks egg bites are not the best option.
How Starbucks Makes Their Egg Bites
The key to the velvety texture and rich flavor of Starbucks egg bites is the sous vide cooking method. Sous vide, which means "under vacuum" in French, involves sealing ingredients in an airtight package and cooking them in a precisely temperature-controlled water bath.
Starbucks partners with Cuisine Solutions, a leader in the sous vide industry, to prepare the egg bites. The ingredients are vacuum-sealed in plastic pouches and slow-cooked at a low temperature for a long period of time, allowing the flavors to meld and the eggs to cook gently without becoming rubbery or dry.
The sous vide process also helps to preserve the delicate nutrients in the eggs and vegetables that can be lost with other high-heat cooking methods. A 2012 study published in the Journal of Food Processing & Technology found that sous vide cooking resulted in higher retention of vitamins and minerals compared to boiling, steaming, and pressure cooking.
Once the egg bites are fully cooked, they are flash-frozen to lock in freshness and shipped to Starbucks stores nationwide. When a customer orders them, the bites are reheated in a high-speed convection oven for about 20 minutes until they reach an internal temperature of 165°F.
The Taste Test – Are Starbucks Egg Bites Worth the Hype?
As a food industry analyst and self-proclaimed picky eater, I had to try Starbucks egg bites for myself. I sampled both varieties and here are my thoughts:
Bacon & Gruyere Egg Bites
The first thing I noticed was the texture – these egg bites are incredibly soft and silky, almost like a cross between a soufflé and a quiche. The bacon flavor was prominent but not overpowering, and the Gruyere added a subtle nutty, sweet note. My only complaint is that they were a touch too salty for my taste. But overall, these are a crave-worthy indulgence that I would definitely order again.
Egg White & Roasted Red Pepper Egg Bites
I was pleasantly surprised by how much I enjoyed the egg white bites. The roasted red peppers added a lovely sweetness that balanced out the tang of the feta cheese. The egg whites were fluffy and light, and the spinach added a pop of freshness. These bites didn‘t quite have the same luxurious mouthfeel as the bacon version, but they felt like a more virtuous choice that still delivered on flavor.
Of course, taste is subjective and not everyone has been a fan of Starbucks egg bites. Some reviewers have criticized the texture as being too soft and "slimy," while others find the flavors bland and artificial-tasting.
Food writer Megan Schaltegger, in a piece for Thrillist, described the bacon & gruyere bites as having a "bouncy, almost rubbery texture" and tasting "like they came from a sci-fi novel about a dystopian future where real food no longer exists."
Ultimately, whether you enjoy Starbucks egg bites will come down to personal preference. If you‘re a fan of soft, creamy egg dishes like quiche or custard, you‘ll probably enjoy them. But if you prefer your eggs with a bit more bite and texture, they may not be for you.
Are Starbucks Egg Bites a Healthy Choice?
One of the main selling points of Starbucks egg bites is that they are a high-protein, low-carb breakfast option. And it‘s true that both varieties pack a decent amount of protein, with the bacon & gruyere clocking in at 19 grams and the egg white at 12 grams per serving.
Protein is important for maintaining muscle mass, keeping you feeling full and satisfied, and supporting a healthy immune system. The American Heart Association recommends getting about 7 grams of protein for every 20 pounds of body weight (American Heart Association). So for a 150-pound person, that would be about 52 grams of protein per day.
However, the high protein content of Starbucks egg bites comes with a hefty dose of saturated fat, sodium, and cholesterol, particularly in the bacon & gruyere variety. The American Heart Association recommends limiting saturated fat to 5-6% of your daily calories, or about 13 grams per day on a 2,000 calorie diet (American Heart Association). A single serving of the bacon egg bites contains 12 grams of saturated fat, nearly your entire daily allotment.
Excess saturated fat can raise your LDL ("bad") cholesterol levels, which increases your risk for heart disease and stroke. The bacon bites also contain over 25% of the daily recommended limit for sodium, which can contribute to high blood pressure in some people.
So while the protein in Starbucks egg bites can certainly be beneficial, it‘s important to consider the whole nutritional picture. If you‘re watching your saturated fat or sodium intake, the egg white bites are probably a better choice. And keep in mind that just because something is high in protein doesn‘t automatically make it healthy – the quality and source of that protein matters too.
Registered dietitian Bonnie Taub-Dix, in an interview with Insider, recommends pairing Starbucks egg bites with a piece of fruit or a side salad to boost the fiber and nutrient content of your meal. "It‘s important to think of food in a complementary way, like yin and yang," Taub-Dix says. "The egg bites are the yang and they need the fruit or veggies to be the yin!"
The Bottom Line
As a consumer trend expert, I believe Starbucks egg bites are a smart addition to the company‘s menu. They appeal to a growing demographic of health-conscious consumers who are seeking out high-protein, low-carb options that can be eaten on the go. The sous vide cooking method is innovative and produces a unique texture that sets the egg bites apart from other fast food breakfast sandwiches.
However, the high saturated fat and sodium content of the bacon & gruyere bites, in particular, gives me pause. While they are undeniably delicious, I wouldn‘t recommend eating them on a daily basis, especially if you have a history of high cholesterol or hypertension. The egg white bites are a better choice for everyday eating, but even those should probably be considered an occasional treat rather than a staple food.
My advice? Enjoy Starbucks egg bites as part of a varied, balanced diet that includes plenty of whole foods like fruits, vegetables, whole grains, and lean proteins. Pay attention to your hunger and fullness cues, and don‘t rely on them as your sole source of nutrition. With mindful eating and moderation, Starbucks egg bites can certainly fit into a healthy lifestyle.
