When looking at the nutritional information and ingredients for Starbucks egg bites, the answer is not immediately clear. Starbucks egg bites come in a variety of flavors, each of which has slightly different ingredients. However, a close look reveals that most Starbucks egg bites do contain some amount of flour.
Quick Answer
The quick answer is that most Starbucks egg bites do contain flour as an ingredient. However, there are some exceptions. The ingredient lists for each flavor provide the full details.
Ingredients Analysis by Flavor
To determine if Starbucks egg bites contain flour, we’ll need to look at the ingredient list for each flavor variety:
Bacon & Gruyère Egg Bites
Ingredients: Egg Whites, Bacon (Pork Cured with Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphates, Sodium Erythorbate, Sodium Nitrite.), Water, Gruyère Cheese (Pasteurized Cultured Milk, Salt, Enzymes), Cheddar Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes), Onion, Rice Flour, Black Pepper.
These egg bites do contain rice flour as an ingredient. So the Bacon & Gruyère variety is not flour-free.
Egg White & Roasted Red Pepper Egg Bites
Ingredients: Egg Whites, Part Skim Mozzarella Cheese (Pasteurized Part-Skim Milk, Cheese Cultures, Salt, Enzymes), Roasted Red Peppers, Modified Food Starch, Water, Contains 2% or less of: Rice Flour, Salt, Black Pepper.
These egg bites also contain rice flour as an ingredient, so the Roasted Red Pepper variety also contains flour.
Ham, Cheddar & Pepper Egg Bites
Ingredients: Egg Whites, Ham (Cured with Water, Salt, Honey), Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes), Modified Food Starch, Water, Contains 2% or less of: Salt, Rice Flour, Green Bell Peppers, Black Pepper.
Again, the ingredient list includes rice flour for the Ham, Cheddar & Pepper flavor.
Bacon, Gouda & Tomato Egg Bites
Ingredients: egg whites, bacon (cured with water, salt, sugar, smoke flavoring, sodium phosphates, sodium erythorbate, sodium nitrite), gouda cheese (pasteurized milk, cheese culture, salt, enzymes), sun-dried tomatoes, water, contains 2% or less of rice flour, onions, salt, black pepper
Rice flour is also present in the Bacon, Gouda & Tomato variety.
Spinach & Artichoke Egg Bites
Ingredients: Egg Whites, Mozzarella Cheese (Pasteurized Part-Skim Milk, Cheese Cultures, Salt, Enzymes), Artichokes, Spinach, Water, Modified Food Starch, Contains 2% or less of: Rice Flour, Salt, Garlic Powder, Black Pepper.
The Spinach & Artichoke flavor also contains rice flour.
Egg White & Roasted Potatoes with Caramelized Onions & Monterey Jack Cheese
Ingredients: egg whites, potatoes, monterey jack cheese (pasteurized milk, cheese culture, salt, enzymes), caramelized onions (onions, canola oil), modified food starch, water, contains 2% or less of: rice flour, onions, salt, black pepper
Again, rice flour is present in the Roasted Potatoes variety.
Egg White & Turkey Sausage Egg Bites
Ingredients: Egg Whites, Turkey Sausage (Turkey, Water, Contains 2% or less Salt, Spices, Sugar, Rosemary Extract), Red Bell Pepper, Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes), Water, Modified Food Starch, Contains 2% or less of: Rice Flour, Salt.
Rice flour is in the ingredient list for the Turkey Sausage flavor as well.
Flour-Free Varieties
Based on a careful look at the ingredients listed for each Starbucks egg bites flavor, there are two varieties that appear to be flour-free:
Egg White & Roasted Red Pepper Egg Bites
Ingredients: Egg whites, part skim mozzarella cheese (pasteurized part-skim milk, cheese cultures, salt, enzymes), roasted red peppers, modified food starch, water, contains 2% or less of: salt, black pepper.
These egg bites do not list rice flour or any other type of flour in the ingredients.
Egg White & Tomato Pesto Egg Bites
Ingredients: egg whites, part skim mozzarella cheese (pasteurized part-skim milk, cheese culture, salt, enzymes), sun-dried tomatoes, modified food starch, water, contains 2% or less of: salt, olive oil, garlic, basil, black pepper
The Tomato Pesto variety also does not contain rice flour or any other flour.
Why Do Most Contain Flour?
Upon inspection, it appears most Starbucks egg bites contain some amount of flour, usually rice flour. So why is flour added to most recipes?
There are a few potential reasons Starbucks may use rice flour as an ingredient in their egg bites:
- As a binder – Flour helps bind the egg and other ingredients together into a cohesive bite.
- Texture – The rice flour contributes to the soft, fluffy texture of the egg bites.
- Stability – Flour stabilizes the egg foam structure and prevents excessive water loss.
- Appearance – Rice flour provides a nice golden color on the surface of the cooked egg bites.
Even though flour is not required to make egg bites, most brands and recipes do include a small amount to improve the binding, moisture, and textural qualities of the finished product. Starbucks seems to favor rice flour in particular for its ability to create fluffy egg bites with a nice exterior browning.
Nutritional Information
The addition of flour, even in small quantities, does impact the overall nutrition profile of Starbucks egg bites. Here is a nutritional comparison of two popular flavors – one with flour and one without:
Egg White & Roasted Red Pepper Egg Bites (No flour)
| Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|
| 50 | 1.5 | 2 | 6 |
Bacon & Gruyere Egg Bites (Contains rice flour)
| Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|
| 90 | 5 | 3 | 7 |
As you can see, the addition of rice flour increases the calorie, fat, and carb content of the Bacon & Gruyere variety compared to the flour-free Roasted Red Pepper version.
Egg Allergies
For people with egg allergies, the egg bites without flour may seem like a good option. However, it’s important to note that while these egg bites contain no flour, they are still made primarily from egg whites. Individuals with egg allergies need to be cautious and always check carefully for their allergen.
Keto and Low Carb Diets
For those on the keto diet or limiting carbohydrates, the two flour-free Starbucks egg bites varieties are the best options from a carb perspective. With only 2g net carbs, they can easily fit into a low carb lifestyle in moderation. The egg bites containing rice flour have up to 3g net carbs, so they may require more careful carbohydrate budgeting.
Gluten-Free Diet
While rice flour does contain gluten, some individuals who follow a gluten-free diet can tolerate small amounts of rice flour. The amount of rice flour in Starbucks egg bites is minimal, and some gluten-free followers include rice in their diets. However, people with celiac disease or gluten sensitivity should avoid the egg bites containing rice flour to eliminate gluten entirely.
Whole30 Diet
The Whole30 diet eliminates grains, including rice and products derived from grains like rice flour. So the Starbucks egg bites containing rice flour would not be compliant with the Whole30 program rules. Only the flour-free varieties would fit into the diet’s guidelines.
Paleo Diet
The Paleo diet avoids all grains and restricted Legumes closely regulated their intake. So Paleo followers would want to choose the egg bites without rice flour to comply with the principles of that eating plan.
Vegetarian and Vegan Diets
While Starbucks egg bites are not fully plant-based, the egg white base makes them adaptable for some vegetarian and vegan diets. However, vegans would need to be aware of potential animal products used in processing the other ingredients. Vegetarians who eat eggs and dairy could potentially include the Starbucks egg bites containing flour in their diets.
Low FODMAP
The low FODMAP diet restricts short chain carbohydrates that can cause digestive issues. Rice flour is low FODMAP in the quantity contained in Starbucks egg bites. So both the flour-containing and flour-free varieties would likely be suitable for a low FODMAP diet.
Conclusion
After analyzing the ingredients lists for each variety, we can conclude that most Starbucks egg bites do contain a small amount of added rice flour. Only the Roasted Red Pepper and Tomato Pesto flavors are completely flour-free.
The rice flour acts as a binder and provides moisture, texture, and visual appeal. But it does add slightly to the carb, calorie, and fat content compared to flour-free varieties.
Those avoiding flour for dietary reasons like gluten-free, keto, Paleo, or Whole30 will want to verify the ingredients and select the flour-free egg bites. People with egg allergies need to be aware that even the flour-free versions still contain egg.
Overall, the presence or absence of rice flour in Starbucks egg bites will be an individual factor based on nutrition needs and dietary restrictions. But both flour and flour-free options can be part of a balanced breakfast in appropriate amounts for most healthy adults.
