Starbucks Egg Bites Guide to Flavors and Nutrition

A sous vide egg bite is a small round of egg and cheese that is cooked slowly in a sealed bag in a water bath, then reheated before it reaches you. One order is two bites, they come hot, and there is no size to choose.

The base is egg and cottage cheese, and each flavor adds its own cheese, meat or vegetables. That shared base is why all the flavors feel alike on the first bite, even when the fillings differ. Starbucks launched the line in early 2017 and worked with a sous vide specialist, Cuisine Solutions, to build it. Executive Chef Bruno Bertin said eggs are delicate and need the precision that sous vide gives.

Why the texture is custardy and not like scrambled egg

Low, steady heat keeps eggs from tightening the way they do in a hot pan. The mix sets gently into a smooth, velvety body that holds its shape and slices cleanly, but still feels soft when you bite.

Cottage cheese and melted cheese help. They add moisture and a little structure, so the bite is closer to a small crustless custard than to a scramble. If you expect fluffy eggs, adjust your hopes: it is dense and creamy.

The finish matters too. Because the bites are cooked ahead and warmed in the store, they arrive with a soft, slightly glossy top and no browned crust. A little steam when you open the lid is normal.

Three flavors have made up the regular lineup, with a few limited-time ones around them. The table puts them side by side for a standard two-bite order.

Bacon and Gruyere: the richest flavor

This is the heaviest flavor and the one most people name first. It has applewood-smoked bacon, nutty Gruyère and Monterey Jack in a whole-egg base.

It also has the most of everything: 300 calories, 19 g of protein and about 20 g of fat. If you want the most filling order, this is it. The cost is sodium, at about 680 mg.

Egg White Bites from Starbucks: the Roasted Red Pepper Flavor

The lightest flavor swaps whole eggs for egg whites. You get spinach and fire-roasted red peppers with cheese, and a clean, mild taste with a sweet pepper note.

At 170 calories and 12 g of protein, it is the easy pick if you want a small breakfast. Cheese is lower here, and so is sodium, at about 470 mg. The exact cheese in the recipe is worth checking in the app, because it has been described differently over the years.

Kale and Mushroom: the vegetarian choice

The kale and mushroom egg bites Starbucks sold were a whole-egg bite with kale, mushrooms and Monterey Jack, and about 230 calories with 15 g of protein. Reports say they have left the regular menu.

If you want a meatless order now, the Egg White & Roasted Red Pepper bites are vegetarian, and Starbucks has also offered a limited-time Truffle, Mushroom & Brie flavor in winter. Ask your store which meatless flavor it has. Limited-time flavors like that one are announced with seasonal menus and usually leave when the season ends, so they should not be counted on as permanent.

The egg bites from Starbucks differ a lot by flavor, mostly because of the cheese, the meat and whether the base is whole egg or egg white. These are per order of two bites, which weighs about 130 g.

Context helps with the big numbers. The Bacon & Gruyère order has about 12 g of saturated fat, which is around 60% of the daily value, and its sodium is about 30% of the daily value. That does not make it a bad choice. It does mean the richest flavor works better as a once in a while meal than a daily habit.

Numbers come from published nutrition listings and can shift when a recipe changes. Treat the table as a guide, and check the Starbucks app for the label on your order. For drinks and other foods, see the full calorie and nutrition guide.

Calories in Starbucks Egg Bites and Why the Flavors Differ

Whole eggs, cheese and bacon are what push the count up. The Bacon & Gruyère order has almost twice the calories of the egg white order, because yolks, two cheeses and bacon all add fat.

The egg white flavor drops most of the yolk fat. That cuts about 130 calories but also cuts protein by about 7 g. The Kale & Mushroom flavor lands in the middle for both.

Ingredients in Starbucks Egg Bites

Every flavor starts with eggs and cottage cheese, with starches and seasoning to hold the texture. The Bacon & Gruyère flavor adds bacon, Gruyère and Monterey Jack. The Egg White & Roasted Red Pepper flavor adds egg whites, spinach and roasted peppers.

Starbucks describes the eggs as cage-free. The exact list changes by flavor, so treat the official ingredient statement in the app as the final word, especially if you have an allergy. Dairy is present in every flavor through the cottage cheese and the melted cheeses, and the bacon flavor contains pork.

Starbucks Gluten Free Egg Bites and Cross-Contact Notes

On ingredients alone, the bites are not built around wheat, so many people treat them as gluten friendly. They do contain starches, though, and they are prepared in shared kitchen spaces.

Starbucks says it cannot guarantee any item is free of an allergen because equipment is shared. If you have celiac disease or a serious sensitivity, treat them with caution and ask the store how it handles them. Treat the bites as gluten friendly at best, not as a certified gluten free product. For a wider list, see the gluten free options at Starbucks.

An order of Starbucks egg bites is two bites of one flavor, so there is nothing to size up or down. The price depends on the store and the region, and delivery apps usually charge more than the counter.

Plan on a price in the same range as a pastry or a breakfast sandwich, and check the app for your location. Prices differ because rent, wages and local taxes differ, and a delivery order adds app fees and markups on top. This guide does not list a specific dollar amount for that reason. To try two flavors, order two separate items.

How to Order Egg Bites at Starbucks and Get Them Extra Hot

At the counter, say the flavor and how many orders you want, for example "one Bacon & Gruyère." In the app, pick Food and then Breakfast, add the item and choose your pickup store.

You can ask for them extra hot, and the barista will warm them a little longer. Pair them with a plain coffee or an Americano if you want to keep the meal lighter. The Caffe Americano has almost no calories, so the food stays the main event. If you like a bigger plate, add a banana or a bakery item.

The right pick depends on whether you value convenience, cost or the most protein. The table compares the Bacon & Gruyère bites in each form with the Bacon, Gouda & Egg Sandwich.

The sandwich has about 360 calories and about 35 g of carbs, so it is the heavier meal. The bites have about 9 g of carbs. For the full sandwich lineup, see the breakfast sandwich lineup.

Homemade copycats are usually baked in an oven in silicone muffin cups, not cooked sous vide, so the texture can be slightly firmer. A typical recipe bakes at 350°F for 25 to 35 minutes.

Costco egg bites compared with the in-store order

Costco sells a box of Bacon & Gruyère and Egg White & Roasted Red Pepper bites made for Starbucks. A Costco serving is a bit smaller, at 119 g against 130 g, with a little less protein and sodium.

Costco sells them in a box of five servings. The big difference is price. In one price check, two in-store bites cost about $5.25, and the same amount from a Costco box was about $2.83. The catch is that you reheat them yourself, and the result is close but not identical.

Starbucks does not publish home reheating times, so use the Costco box as a guide for the similar product. An air fryer takes about 8 to 10 minutes at 400°F, and a toaster oven takes about 14 to 16 minutes at 400°F.

For a microwave, use short bursts at medium power and stop as soon as the center is warm. High heat for too long squeezes out water and makes the bite rubbery. Eat leftovers soon, refrigerate them quickly and reheat once, since storage advice for the Starbucks version is not published.

A simple routine for one order:

1. Take the bites out of the fridge and let them sit for a few minutes.
2. Heat them in an air fryer or toaster oven, or use a microwave at medium power.
3. Check the center with a fork. It should be steaming, not scorching.
4. Rest them for a minute, because the middle keeps cooking.

If you eat low carb, the bites are a fit: Bacon & Gruyère has about 9 g of carbs and 19 g of protein in one order. That is similar protein to a breakfast sandwich with far fewer carbs.

For keto, the count is close but not perfect, since an order is a small meal and the starches are not zero. Sodium runs high on all of them, so people watching salt should check labels. None are vegan, because they have eggs and dairy, and only the Egg White & Roasted Red Pepper flavor (and the vegetarian specials) skips meat.

Starbucks added egg bites to the breakfast menu in January 2017 with two flavors: Bacon & Gruyère and Egg White & Roasted Red Pepper. Kale & Mushroom followed later. For a wider view of mornings at the chain, see the Starbucks breakfast menu.

The bites arrived as a protein-forward option without bread, which gave people who skip bread, or who want something lighter than a sandwich, a reason to order food with their coffee. That positioning is still how they are sold: small, warm and filling. If you are comparing options, start with the flavor table above and match it to your goal.

A chicken chorizo bite appeared in summer 2018 and left. Kale & Mushroom has since been reported off the regular menu, and limited-time winter specials such as Truffle, Mushroom & Brie come and go. Menus change by store and season, so check the app for what your store carries. A flavor that is gone from one region can still be in another for a while, and a new limited-time bite can appear without much notice.