Egg bites have become a popular breakfast item at Starbucks in recent years. But are these grab-and-go egg muffins actually a nutritious way to start your day? As a nutrition-conscious coffee-lover, you may be wondering if you can feel good about eating egg bites or if you’re better off sticking to oatmeal or yogurt parfaits.
What are Starbucks egg bites?
Starbucks launched egg bites in 2017 as a protein-packed, on-the-go breakfast option. They are made with eggs, cheese, and other fillings, baked in a muffin tin to give them a rounded shape. Some of the most popular varieties include:
- Bacon & Gruyère Egg Bites – Eggs, bacon, Gruyère cheese
- Egg White & Red Pepper Egg Bites – Eggs, Monterey Jack cheese, red bell peppers
- Chicken & Salsa Egg Bites – Eggs, shredded chicken, salsa
- Spinach & Feta Egg Bites – Eggs, spinach, feta cheese
Egg bites are pre-made and pre-cooked, then warmed up in the store before serving. They provide a grab-and-go breakfast sandwich alternative, contained in a muffin-like package.
Nutritional profile of egg bites
When evaluating the healthiness of any food, looking at its nutritional profile is key. Here is an overview of the nutrition facts for Starbucks’ standard Bacon & Gruyère Egg Bites:
| Nutrition Facts | Per 1 egg bite (71g) |
|---|---|
| Calories | 170 |
| Total Fat | 12g |
| Protein | 12g |
| Carbohydrates | 2g |
Based on this nutritional profile, here are some key things to note about egg bites:
- High in protein – One egg bite contains 12g of protein, which is a significant amount for a fairly small breakfast item. The protein comes from the eggs themselves.
- Low carb – With just 2g of carbs per egg bite, these appeal to low-carb lifestyles or those looking to limit carbohydrate intake in the morning. The main sources of carbs are the small amounts of added milk and cheese.
- Contains fat – There are 12g of fat in an egg bite, most of which comes from cheese and bacon. The overall fat content is moderate.
- No sugar – Egg bites contain minimal added sugars. Any sweetness would come naturally from ingredients like bell peppers and salsa.
When comparing egg bites to some other Starbuck’s breakfast choices, they tend to be lower in carbs and sugar than items like sous vide egg bites, fruit and nut yogurts, oatmeal, and sandwiches. They are higher in protein and fat than most baked goods and lower in calories than some sandwich options.
The pros of egg bites
Given their nutritional stats, here are some of the pros that come with choosing Starbucks’ egg bites for breakfast:
- High protein – The 12g of protein is a significant amount for a small meal or snack. The protein will help keep you full and satisfied throughout the morning.
- Low carb – With only 2g of carbs, egg bites are a keto-friendly and low-carb friendly choice.
- Convenient packaging – The egg bites come in a portable container that you can easily eat on-the-go without utensils.
- Pre-prepared – Since the egg bites are pre-made and just need to be warmed up, they require minimal wait time compared to ordering something made to order.
- Variety of flavors – With options like bacon and gruyère or spinach and feta, there are flavors to appeal to many tastes.
For those looking for a filling but low-carb breakfast that’s easy to take on-go, egg bites check a lot of boxes when it comes to convenience and nutrition.
The cons of egg bites
On the other side, here are a few of the downsides to keep in mind when deciding whether to make Starbucks’ egg bites part of your regular breakfast routine:
- High in fat and calories for the size – While the 170 calories isn’t excessive, it’s still a significant amount for a bite-sized breakfast item. The fat content mostly comes from cheese and bacon.
- Low fiber – With 0g of fiber, egg bites lack the fiber you’d get from things like oatmeal, whole grain toast, or fruit.
- High sodium – A standard egg bite contains 270mg of sodium, which is over 10% of the daily recommended limit. Those limiting sodium intake may want to be mindful.
- Limited customization – Since the egg bites are pre-made, there’s no way to adjust ingredients or tailor them to personal preferences.
- Not vegetarian/vegan friendly – The classic egg bites all contain bacon or cheese, making them off-limits for vegetarians and vegans. The egg white bites are an exception.
While egg bites can be a nutritious choice in moderation, those with certain dietary restrictions or nutrition goals may want to weigh whether the high fat, sodium, and calorie levels fit into their plans.
Healthier ways to customize your order
If you want to enjoy Starbucks’ egg bites but are concerned about some of the downsides mentioned, there are ways to tweak your order to make it more nutritious:
- Opt for egg white bites instead of regular – Removes the yolks to cut down on saturated fat and calories.
- Avoid additions like cheese, bacon, or sausage – Boosts the nutritional profile.
- Pair with fruit or yogurt – Adds fiber, vitamins, and balances out the meal.
- Ask for reduced sodium options – Lowers the very high sodium content.
- Watch your portion size – Stick to 1-2 egg bites instead of 3+, which can add up in calories.
- Get hot sauce on the side – Allows you to control how much sodium is added.
- Substitute with vegetarian options occasionally – Variety is key!
Making small tweaks like these can help improve the balance and health factor of your egg bite breakfast, while still letting you enjoy the convenience.
Are egg bites worth it?
At the end of the day, are Starbucks’ egg bites worth including as a regular part of your breakfast routine? Here are some key questions to consider:
- Do you prefer hot, prepared breakfasts, or are you OK with just a cold snack like yogurt or fruit?
- How does the nutrition profile fit your individual goals – is the protein content appealing, or are you concerned about fat, carbs, etc?
- Do you need something you can easily take on-the-go?
- How often would you realistically purchase them each week?
Here are some examples of situations where egg bites may be worth it for you:
- You follow a low carb or keto diet – The low carb counts make these a great option.
- You’re always rushed in the mornings – Easy to grab and eat on the way.
- You workout in the mornings – The protein content helps fuel your workout.
- You need to eat before an early morning flight – More filling than just a pastry.
On the other hand, here are examples of when you may want to think twice:
- You’re watching your saturated fat intake – The cheese and bacon are high in saturated fat.
- You have high blood pressure – The very high sodium content could be concerning.
- You prefer more fresh, whole foods – The pre-packaged nature doesn’t appeal.
- You’re vegan or vegetarian – The classic versions contain bacon and cheese.
Healthier breakfast alternatives to consider
While egg bites can be a convenient and nutrition breakfast in moderation, they shouldn’t be your only breakfast choice. Here are some equally tasty but healthier Starbucks breakfast options to also mix in:
- Oatmeal – Opt for the plain oats and add your own toppings like fruit, nuts, or milk for added nutrition.
- Yogurt parfaits – Choose the plain yogurt and add fresh berries and granola for fiber.
- Protein boxes – Contains nuts, cheese, and dried fruit for a balanced snack.
- Whole grain English muffin – Pair with peanut butter or avocado for more fiber.
- Hot or iced coffee – Enjoy a low-calorie beverage alongside your breakfast.
- Egg white and veggie sandwich – Order without cheese or meat for a lower fat option.
Having a rotation of go-to breakfast items can help provide more dietary variety and nutrients.
The bottom line
So, are Starbucks egg bites healthy? The answer is that they can be a nutritious option in moderation. Their portability, protein content, and low carb counts are attractive qualities for many consumers. However, the high sodium, saturated fat, lack of fiber, and lack of customization options are things to keep in mind. Egg bites should be enjoyed occasionally as part of a varied breakfast routine. Paying attention to portion size and making small tweaks to your order can also help improve the overall nutritional quality when you do indulge. At the end of the day, it comes down to your personal dietary needs and preferences.
