How to make Starbucks-inspired egg bites at home
I'm a registered dietitian, so "swing through the drive-through to pick up" is not something i'd usually say in recommending a good-for-you meal or snack. But the Sous Vide Egg Bites at Starbucks are a different deal.
Don't get me wrong, I love and support our local coffee shops as much as the next person (the PJ Coffee's Eat Fit Protein Velvet Ice is one of my favorites).
Still, I often find myself patiently waiting my turn in the drive-through line at Starbucks for this one item for a quick breakfast or on-the-go snack. They're available all day, not just at breakfast.
The Egg White & Red Pepper Egg White Bites (170 calories, 13 grams protein, 13 grams carb and 7 grams fat per two-bite order) are usually my go-to, but if I'm looking for something a little more substantial, I'll have the Bacon & Gruyere Egg Bites (310 calories, 19 grams protein, 9 grams carb and 22 grams fat). These have more protein and fewer carbs, but also more calories and more fat (which makes them more popular among keto devotees, so it just depends on what you're looking for.
Neither version is loaded with carbs. They're relatively low in calories and a good source of protein. As with most fast food, the main drawback is sodium (500 mg per order of Egg White Bites, 600 mg per order of Egg Bites).
These are made with ingredients we have in our own kitchens: eggs or egg whites, cottage cheese, veggies or bacon and cheese. Rice starch is the only flour-type of ingredient added to these bites, for texture.
And they're really tasty. They're nothing like a breakfast sandwich. And they're really not an egg muffin like you would make at home, either. These little bites of deliciousness are just the right amount of cheesiness, slightly doughy, with a bit of a gnocchi-like texture.
Not everyone loves them as much as I do - my husband, for example, doesn't understand my level of enthusiasm for these little bites - but those of us who love them really love them. So, to help satisfy an Egg Bite craving anytime (and give our wallets a break), we've got three recipes so you can make your own version of Starbucks' Egg Bites at home.
Tulane Dietetic Intern Erin Sempowski experimented with a variety of recipes to narrow it down to these three. And she simplified things for us: These egg bites are simply baked in silicone molds (not sous vide like the Starbucks version), making it easy to make a batch or two on the weekends to enjoy throughout the week.
Change up the fillings based on your preferences - just watch the cured meats and cheese -- and pair with fresh berries for a nutrient-packed breakfast on the go. (Note: We prefer Daisy brand of cottage cheese because it has one of the cleanest, most streamlined ingredient lists of all brands on shelves, but feel free to use any brand of cottage cheese).
This first recipe is for an egg white bite; the next two contain whole eggs.
Spinach, Mushroom and Gruyere Egg White Bites
Makes 10 servings, 2 egg bites per serving
5 cups diced mushrooms
5 cups spinach, minced
1-1/4 cup Gruyere, shredded
14 large egg whites
1 cup cottage cheese
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
Preheat oven to 350 degrees. Prepare fillings by dicing the mushrooms into 1/4-inch cubes, mincing spinach, and shredding Gruyere.
Separate egg whites from yolks and pour egg whites into blender. Add cottage cheese, salt, pepper and garlic powder and blend until smooth and creamy.
In large mixing bowl, combine egg mixture and fillings until evenly distributed throughout. Pour 2 ounces or 1/4 cup of mixture into well-greased cupcake tins or silicone molds.
Bake egg bites for 22 minutes or until cooked through. Allow to cool for 2-3 minutes, then enjoy immediately or refrigerate and reheat in a microwave for 30-40 seconds.
Per serving: 110 calories, 5 grams fat, 3 grams saturated fat, 310 mg sodium, 3 grams carbohydrate, 1 gram fiber, 2 grams sugar, 13 grams protein.
Red Pepper and Tomato Egg Bites
Makes 10 servings, 2 egg bites per serving
3 cups red bell pepper, diced
2 cups tomato, diced and seeded
1-1/2 cup pepper jack cheese, shredded
6 large eggs
1 cup Daisy low-fat cottage cheese
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon hot sauce
Preheat oven to 350 degrees. Prepare fillings by dicing red bell pepper into 1/4-inch cubes and shredding Gruyere. For tomato, slice and then remove seeds, pat dry with a paper towel, and dice into 1/4-inch cubes.
Add whole eggs to blender. Add cottage cheese, salt, pepper, garlic powder and hot sauce and blend until smooth and creamy.
In large mixing bowl, combine egg mixture and fillings until evenly distributed throughout. Pour 2 ounces or 1/4 cup of mixture into well-greased cupcake tins or silicone molds.
Bake egg bites for 22 minutes or until cooked through. Allow to cool for 2-3 minutes. Enjoy immediately or refrigerate and reheat in a microwave for 30-40 seconds.
Per serving: 120 calories, 7 grams fat, 3.5 grams saturated fat, 230 mg sodium, 4 grams carbohydrate, 1 gram fiber, 3 grams sugar, 9 grams protein.
Broccoli and Cheddar Egg Bites
Makes 10 servings, 2 egg bites per serving
5 cups broccoli, chopped
1 medium onion, diced
1 1/2 cups cheddar cheese, shredded
6 large eggs
1 cup Daisy low-fat cottage cheese
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
Preheat oven to 375 degrees. Prepare fillings by dicing broccoli and onion into quarter-inch pieces and grating the cheddar cheese.
Add whole eggs to blender. Add cottage cheese, salt, pepper and garlic powder. Blend until smooth and creamy.
In a large mixing bowl, combine egg mixture and fillings until evenly distributed throughout. Pour 2 ounces or 1/4 cup of mixture into well-greased cupcake tins or silicone molds.
Bake egg bites for 22 minutes or until cooked through. Allow to cool for 2-3 minutes, then enjoy immediately, or refrigerate and reheat in a microwave for 30-40 seconds.
Per serving: 130 calories, 7 grams fat, 3 grams saturated fat, 310 mg sodium, 5 grams carbohydrate, 1 gram fiber, 2 grams sugar, 12 grams protein.
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Editor's note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items.
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Molly Kimball is a registered dietitian in New Orleans. She can be reached at eatingright@nola.com. Comment and read more at NOLA.com/eat-drink. Follow her on Facebook: facebook.com/mollykimballrd and Twitter: twitter.com/mollykimballrd.
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