What are the healthiest egg bites from Starbucks?

Starbucks has become synonymous with coffee, but they also offer a variety of food options, including egg bites. Egg bites are a protein-packed, on-the-go breakfast option available at Starbucks. But with multiple egg bite flavors and ingredients to choose from, which options are the healthiest?

What are egg bites?

Egg bites are a type of egg muffin or frittata made with eggs, cheese, and other ingredients. They are baked in a muffin tin to give them their rounded shape. Starbucks first introduced egg bites in 2017 and they quickly became a popular menu item.

Some key benefits of Starbucks egg bites include:

  • High protein – Each egg bite contains 6-13g of protein depending on the variety.
  • Portability – Egg bites are self-contained and easy to eat on-the-go.
  • Made without meat – Starbucks egg bites are vegetarian and do not contain any meat.
  • Customizable – You can customize egg bite orders with different cheese, egg, and vegetable or meat combinations.

Nutritional profile of Starbucks egg bites

When evaluating the healthiness of Starbucks egg bites, it’s important to look at their nutritional profile. This includes calories, fat, protein, and other nutrients.

Here is an overview of the nutritional profile of Starbucks egg bites:

  • Calories: Range from 170-270 calories per egg bite
  • Fat: 8-15g per egg bite, primarily from cheese
  • Protein: 6-13g per egg bite
  • Carbohydrates: 3-13g per egg bite
  • Sodium: 200-550mg per egg bite

As you can see, Starbucks egg bites are relatively high in protein and low in carbs, but can also be high in calories, fat, and sodium depending on the variety.

Ranking Starbucks egg bites from healthiest to least healthy

To determine the healthiest Starbucks egg bite options, we’ll rank them based on their overall calorie, fat, and sodium content.

Egg Bite Variety Calories Fat (g) Sodium (mg)
Egg White & Roasted Red Pepper 170 8 350
Egg White & Spinach 180 8 460
Bacon & Gruyère 190 10 480
Ham, Cheddar & Pepper 200 12 530
Bacon & Cheddar 210 14 550
Sausage & Cheddar 220 15 540
Chicken Chorizo & Monterey Jack 240 13 470
Egg, Bacon & Cheddar 250 15 550
Egg, Ham & Cheese 260 14 500
Egg, Sausage & Cheddar 270 18 540

Based on this nutritional comparison, we would rank the egg bites as follows from healthiest to least healthy:

  1. Egg White & Roasted Red Pepper
  2. Egg White & Spinach
  3. Bacon & Gruyère
  4. Ham, Cheddar & Pepper
  5. Bacon & Cheddar
  6. Sausage & Cheddar
  7. Chicken Chorizo & Monterey Jack
  8. Egg, Bacon & Cheddar
  9. Egg, Ham & Cheese
  10. Egg, Sausage & Cheddar

The egg white varieties have the lowest calorie, fat, and sodium content. The varieties with sausage, bacon, ham, and extra cheese and eggs tend to be higher in calories, fat, and sodium.

Ingredients that make some egg bites healthier

Certain ingredients can add nutritional value to Starbucks egg bites and make some varieties healthier than others. Here are some of the best ingredients to look for:

  • Egg whites: Using only egg whites cuts the fat and calories compared to whole eggs.
  • Vegetables: Veggies like spinach, roasted red pepper, and tomato add fiber, vitamins, and minerals.
  • Lower-fat cheese: Varieties with cheddar, Monterey Jack, and gruyère are often lower in saturated fat than higher-fat cheeses.
  • Herbs and spices: Ingredients like black pepper and chives provide flavor without added fat, salt, or calories.
  • Lean protein: Lean proteins like chicken or turkey sausage are better than fattier bacon or pork sausage.

On the other hand, some ingredients can increase the fat, sodium, and calories in Starbucks egg bites:

  • Whole eggs: The egg yolks add cholesterol and fat compared to just egg whites.
  • Full-fat cheese: Varieties with extra cheddar or Monterey Jack have more saturated fat.
  • Meat: Bacon, sausage, and ham add sodium, nitrates, and saturated fat.
  • Added butter or oil: Often used for cooking which increases the fat content.
  • Milk or cream: Often added which can up the fat and calories.

Best ways to customize your Starbucks egg bites order

One of the best things about Starbucks egg bites is you can customize your order to fit your dietary needs and health goals. Here are some healthy customization tips:

  • Choose egg white varieties
  • Add extra veggies like spinach, tomato, or roasted pepper
  • Hold the meat and bacon
  • Choose lower-fat cheese options
  • Ask for egg bites to be made without oil or butter
  • Select fresh salsa or hot sauce for added flavor without calories
  • Pair egg bites with lower-calorie sides like fruit or oatmeal

Avoid extras that can add calories like cheese, avocado, or sausage. And opt for water or unsweetened coffee or tea over higher-calorie drinks.

Lowest calorie Starbucks egg bite orders

If you are really watching your calorie intake, here are some of the lowest calorie Starbucks egg bite orders:

  • Egg White & Roasted Red Pepper Bites
  • Egg White & Spinach Bites
  • 2 Bacon & Gruyère Bites without butter or oil
  • Ham & Cheddar Bites without butter or oil
  • 2 Egg Bites with egg whites only and veggies

Pair these low-calorie egg bites with a black coffee or unsweetened iced tea to keep your breakfast under 250 calories.

Highest protein Starbucks egg bite orders

If you are looking to maximize protein, here are some higher protein Starbucks egg bite options and orders:

  • Egg, Sausage & Cheddar Bites
  • Egg, Bacon & Cheddar Bites
  • 2 Egg Bites made with whole eggs
  • Add bacon or sausage to any egg bite variety
  • Choose Monterey Jack or cheddar cheese varieties

Getting egg bites made with whole eggs or adding bacon or sausage can help you get 25-30g of protein in your meal.

Keto and low carb Starbucks egg bite options

If you are following a low carb or ketogenic diet, here are some egg bite orders that can help keep carbs low:

  • Egg White Bites without added cheese or veggies
  • Bacon & Gruyère Bites
  • Sausage, Cheddar & Pepper Bites without added cheese
  • Chicken Chorizo Bites without tortilla strips
  • Any variety without added cheese, salsa, or tortilla strips

Avoid egg bite varieties with added milk, cream, or tortilla strips to limit carbs. And pair with unsweetened coffee instead of sugary Starbucks drinks that can raise carbs.

Vegetarian and vegan Starbucks egg bite options

For those looking to avoid meat, here are some vegetarian and vegan-friendly Starbucks egg bite options:

  • Egg White & Roasted Red Pepper Bites
  • Egg White & Spinach Bites
  • Egg Bites with egg whites and veggies only
  • Cheese & Egg Bites without meat

Vegans would want to avoid all egg and cheese varieties. Pair plant-based milk and avoid cheese, honey, and other animal products in drinks and other menu items.

Gluten-free Starbucks egg bite options

For those avoiding gluten, most Starbucks egg bite varieties are gluten-free, including:

  • All egg and cheese varieties without meat
  • Egg White Bites
  • Sausage, Bacon, and Ham varieties
  • Chicken Chorizo Bites without tortilla strips

However, avoid the Chicken Chorizo variety with tortilla strips to keep your order gluten-free. Most drinks and sides can also be modified at Starbucks to be gluten-free.

Lowest sodium Starbucks egg bite options

To limit sodium, opt for egg bite varieties without sausage, bacon, or ham. The lowest sodium options include:

  • Egg White & Roasted Red Pepper Bites
  • Egg White & Spinach Bites
  • 2-Cheese Egg Bites
  • Cheese and egg varieties without meat or salt added

Asking for egg bites to be prepared without added butter or oil can also help reduce sodium. And pair your egg bites with low-sodium drinks like coffee or tea.

Most affordable Starbucks egg bite options

If you are looking for the most budget-friendly egg bite options at Starbucks, consider these:

  • Plain Egg Bites
  • Cheese & Egg Bites
  • Egg White Bites
  • Ham & Cheese Bites

Varieties with bacon, sausage, and avocado tend to cost more. Opting for egg bites as your only food item and pairing with brewed coffee can keep your order under $5.


While everyone’s nutritional needs differ, some varieties stand out above the rest when it comes to the healthiest Starbucks egg bites.

Based on their overall nutrition profile, ingredients, and customization options, the best options are:

  • Egg White & Roasted Red Pepper Bites
  • Egg White & Spinach Bites
  • 2-Cheese Egg Bites
  • Bacon & Gruyère Bites

Choosing egg white varieties without meat and lower-fat cheese keeps calories, fat, and sodium in check. Customizing your order with veggies and avoiding fatty add-ons and sugary drinks can make your meal even healthier.

Starbucks egg bites can be a nutritious and protein-packed breakfast option when customized properly. So next time you are looking for an easy morning meal, consider one of the healthiest egg bite varieties on the Starbucks menu.

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