Keto Egg Bites (Starbucks Egg White & Roasted Red Pepper)

These keto egg bites are the best grab and go breakfast. Made with fresh red bell pepper, spinach, green onion, cottage cheese, colby jack cheese and a punch of feta blended together with egg whites, they taste amazingly close to the ultra-popular Starbucks egg white bites without the cost or waiting in line. Meal prep ahead of time, store in the freezer, and have a healthy breakfast that will keep you fuller for longer.

Keto Egg Bites

Egg bites (or egg muffins) are one of those breakfast staples, especially on the keto diet. You can meal prep tons of them, freeze for later, and pop them in the microwave for an easy meal in very little time. Plus, they’re low carb and high protein, and packed with vitamins and all the good stuff. It’s a great way to get some nutrition in first thing in the morning.

I think it’s a rite of passage for a keto food creator to make a copycat recipe of those beloved Starbucks egg bites. I just had to make it myself and share with you all. I chose the egg white version with red bell pepper and spinach, because everyone does the bacon and gruyere egg bites. Yes, that one is amazing too, but you need options when it comes to egg bites.

This recipe also accomplishes the sous vide cooking method without any fancy equipment. You just need some water and a baking pan, in addition to your muffin pan. We give the egg bites a little steam bath to ensure the moisture is retained and they cook evenly. Who needs to spend the money or wait in line for Starbucks? We got Starbucks at home. And only 1.1 net carbs per bite.

Just look at those beauties!

Ingredients in Keto Egg Bites

The ingredients for this blender sans sous vide (but still accomplishing sous vide with a water bath) keto eggs bites are explained below.

• Egg Whites – The easiest egg whites to use come in a carton, but you can also separate about 10 large eggs for this recipe. Using egg whites makes these bites light and fluffy, while also reducing the calorie count and upping the protein.
• Cottage Cheese – a hidden gem in the world of healthy eating. It adds a super creamy texture and more protein. With a mild flavor that complements the other ingredients without overpowering them, it ensures the egg bites are moist and delicious.
• Colby Jack Cheese – For a mild yet tangy taste. Monterey Jack cheese will also work. Hand shredding the cheese ensures the carbs are kept low since bagged shredded cheese usually has potato starch.
• Feta Cheese – Adds a burst of briny, tangy goodness, offering a contrast to the creamier cheeses.
• Red Bell Pepper – It’s not just about adding a splash of color, it’s also got Vitamin A and C. The sweet, slightly tangy flavor complements the cheeses and eggs while also giving a delightful textural contrast.
• Spinach – The nutritional powerhouse, rich in iron, folate, and Vitamins A, C, and K. It provides a subtle earthy flavor that balances out of the richness of the cheeses and eggs.
• Green Onions – Brings a mild, yet sharp flavor that brings a tiny oniony bite to finish the dish off perfectly.

How to make Keto Egg Bites

First, let’s do a couple of preparation steps before we throw everything into a blender then bake in the muffin pan.

To create the sous vide effect that’s characteristic of these egg bites, you’ll need to make a water bath (bain marie) for the muffin pan. Sous vide (French for “under vacuum”) is just a simple cooking method where food is vacuum-sealed and then cooked in a water bath at a precise, low temperature for an extended period, ensuring even cooking and optimal moisture retention.

For this recipe, I did a traditional water bath where I placed the muffin pan directly on top of a half baking sheet with about 1 inch of water. Alternatively, you can place a 9 x 13″ / 23 x 33cm baking dish in the bottom rack filled with hot water to create a steam water bath. Do this right after you’ve started to preheat the oven. Then, make sure to grease the muffin pan with oil or cooking spray.

Next, hand shred the colby jack cheese.

Then, cut off the top and bottom of the bell pepper, remove the core and seeds, and chop. Also, chop up the green onions.

1. Add egg whites, feta cheese, colby jack cheese, and cottage cheese to the blender.
2. Blend on high until light and frothy.
3. Add fresh spinach, green onions, and red bell pepper to the egg mixture.
4. Pulse a few times until blended with the rest of the mixture.

Divide mixture between muffin pan holes filling about ¾ full.

Bake on top of water-filled half baking sheet for 30-40 minutes until the center is just set and starts to pull away from the pan. Keep an eye on it in the last 10-15 minutes since oven times can vary. You want the center to be just set and the egg bites to pull away from the pan slightly.

And here’s the best part!

Serve immediately…these little bites are ‘oh so velvety’ smooth right out of the oven!

Storage, Freezing, Reheating, and Substitution Tips

Store these egg bites in the fridge for up to a week in an airtight container. These are also freezable. Store in a freezer bag or container with adequate spacing so you can take them out to reheat individually.

To reheat, if refrigerated, simply wrap in a paper towel then microwave for about 30 seconds to a minute, until they’re heated through. For frozen egg bites, thaw them overnight in the refrigerator or use the microwave’s defrost setting before heating them. This ensures they remain moist and delicious, just like when they were freshly made.

Change it up with different flavor variations! You can substitute the egg whites for whole eggs. Any soft or semi-soft cheese like parmesan cheese, cheddar cheese or pepper jack can replace the cheeses mentioned. Add heavy cream if you required more fat. Vegetables can be swapped based on what you have on hand; mushrooms, asparagus, or broccoli, whatever your favorite veggies are. Goat cheese can be substituted for feta cheese. Kick up the heat by adding a few spices like chili powder or cayenne pepper. For a non-dairy version, use dairy-free cheese alternatives like silken tofu and a splash of unsweetened almond milk instead of cottage cheese.

For different cooking methods, you can use your Instant Pot with a silicone mold specifically for egg bites. You could even use a mini muffin pan or silicone mold in the oven.

I hope this recipe makes your busy mornings a breeze, and the entire family enjoys them just as much as mine did! Check out the printable recipe card below for the basic recipe with succinct steps and notes.

If you loved these keto egg muffins, you’ll love these quick breakfast ideas:

• 11 Quick & Easy 1-Minute Flavored Keto Coffee Creamer Recipes
• 11 Quick & Easy Keto Smoothie Recipes
• 4 Ingredient Keto Breakfast Fat Bombs
• 11 Amazing Quick & Easy 5-Minute Keto Breakfast Ideas