Breakfast on the go can be the most challenging meal for those of us following Keto. With so many breakfast places offering sandwiches with carb-heavy rolls or breads, we are often left to raid the refrigerator section for a cold, cup of plain yogurt.
Well, there is good news for Keto lovers who love a warm breakfast and bonus if you’re a Starbucks lover like me.
Today I’ll talk about the keto friendliness of these little power bites as well as other info you may need to know… like which is my absolute favorite and why.
Let’s dive in!
Are the Starbucks Egg Bites Keto Friendly
Yes. Keto Dieters can enjoy a Starbucks Egg Bite Breakfast without worrying that you’ll be thrown off track. While all 3 Egg Bite offerings are Keto Friendly, some are healthier than others, especially if you’re watching your cholesterol or sodium intake. See the table for comparison.
While the fat/protein ratio is not ideal, the carbs and sugars are low enough to keep these bites Keto-friendly.
Just be sure to get in some extra fats throughout the day. Ideally, add some butter or bring an avocado.
Tip: Starbucks Offers a Side of Avocado Spread. This can add 8grams of fat, 1g of protein and helps improve the fat/protein ratio. The carbs are Net 1, because it’s mostly fiber.
Here is a table of each Egg Bite variety offering from Starbucks.
Sous Vide Egg Bites From Starbucks – Keto Table
| Estimates | Bacon Gruyere | Egg White Pepper | Mushroom Kale |
|---|---|---|---|
| Calories | 300 | 170 | 230 |
| Total Fat (grams) | 20 | 8 | 14 |
| Cholesterol (mg) | 215mg | 25mg | 180mg |
| Carbs (grams) | 9 | 11 | 11 |
| Fiber (grams) | 0 | 0 | 2 |
| Sugar (grams) | 2 | 3 | 1 |
| Protein (grams) | 19 | 12 | 15 |
What Does the “Sous Vide” Stand For?
Literally it means Under Vaccum. It’s a very popular way for fast food places to cook something without the fear of over cooking it.
Usually the item is shrink wrapped in plastic, then the plastic meal is placed in a tub of water.
That tub of water is brought to an exact temperature, which means the meal cannot be overcooked.
Here is a really good Sous Vide Video in case you want to see how Starbucks Egg Bites are cooked.
Which Starbucks Egg Bites Do I Order on Keto?
I have tried them all and I like them all. However, the egg white and roasted red pepper is my least favorite and I’m also trying to reduce my lectin intake, which means I shouldn’t be eating peppers.
Mushroom Kale Egg Bite
My favorite is the mushroom kale because of the powerful nutrients I can get out of those ingredients.
Bacon Gruyere
And while the Bacon Gruyere is really tasty, the sodium leaves me dying of thirst and I’m not sure where the cheese is sourced and I have a slight intolerance to the lactose protein.
How Many Egg Bites Do I Order?
Even though you can eat a lot of eggs on Keto, I just order one order and it comes with 2 bites.
If I’m with another person we order three orders and then we each get 3 bites.
Sodium and Cholesterol in Starbucks Egg Bites
| Estimates | Bacon Gruyere | Egg White Pepper | Mushroom Kale |
|---|---|---|---|
| Sodium | 680 | 470mg | 340 |
| Cholesterol (mg) | 215mg | 25mg | 180mg |
As you can see, another benefit to ordering the mushroom kale egg bite is that it has the least amount of sodium.
It is the only one that doesn’t make me really thirsty afterwards.
In Conclusion
I hope this helps you on your path in the keto diet program. It’s not always easy to find a good, reliable breakfast that falls within the keto parameters.
Starbucks Egg Bites are definitely Keto Friendly and my favorite is the Mushroom Kale. I also like the idea that you can order lower sodium or low cholesterol based on your needs.
Whichever you order, it won’t throw you off your keto plan. Remember to add avocado if you want to improve the fat/protein ratio.
Most Starbucks location have it on the side.
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