Instant Pot Egg Bites

Instant Pot Egg Bites

I finally discovered why everyone is raving about Starbucks Sous Vide Egg Bites.

While I certainly advise against “fast food” in general, sometimes you have to make do with what is available. And that is why on a recent travel excursion – and in the spirit of keeping with my keto diet – I indulged in a breakfast of full-fat cappuccinos and Starbucks Sous Vide Egg Bites.

I have to admit – those damn things are addictively delicious!

Of course, I immediately began planning how to make these delicious, fat-filled keto breakfast bombs at home… with better ingredients and less-toxic cooking methods.

Sous Vide Egg Bites: Questionable Ingredients, Harmful Cooking Methods

If you have enjoyed the egg bites at Starbucks, you might think they are simply made with eggs, cheese and a little meat and herbs mixed in. The truth is they’re loaded with undesirable ingredients. Here are the ingredients in Starbucks’ Bacon & Gruyere Egg Bites:

cottage cheese (cultured skim milk, skim milk, milk, cream, contains 2 % or less of: whey, lactose, salt, maltodextrin, guar gum, citric acid, carrageenan, mono- and diglycerides, locust bean gum, xanthan gum, carob bean gum, potassium sorbate, carbon dioxide [to maintain freshness], natural flavor, vitamin a palmitate, enzymes), eggs (eggs, citric acid), monterey jack cheese (pasteurized milk, cheese culture, salt, enzymes, potato starch, powdered cellulose, natamycin [a natural mold inhibitor]), unsalted butter (pasteurized cream, natural flavors), gruyere cheese (pasteurized part-skim milk, cheese culture, salt, enzymes, potato starch, powdered cellulose, natamycin [a natural mold inhibitor]), uncured bacon – no nitrites or nitrates added except as naturally occurring in sea salt and celery juice powder (pork belly, water, sea salt, cane sugar, natural flavors), rice starch, hot sauce (distilled vinegar, red pepper, salt), salt. contains: egg, milk.

What’s more, the product you get at Starbucks is likely also cooked in plastic and then they reheated in the microwave. While I don’t have access to the protocol or materials Starbucks uses to make their famous egg bites. I do know a bit about “sous vide” cooking and I’d venture to guess their methods infuse the product chemicals like phthalates, PFOA and BPA – endocrine disruptors and carcinogens we should all avoid.

And this is one more good reason to cook at home. You control the ingredients and the materials, so you know what is going in your body!

Instant Pot Egg Bites: The Methods and Materials

When it comes to non-toxic cooking, glass is the clear option. It does not degrade at high temperatures or contain chemicals that can leach into your food. (Important: Ceramic is not the same as glass – read my post about the dangers of slow cooker inserts here).

My first attempt to make Instant Pot Keto Egg Bites was with 4 oz. glass jars, covered with a glass bacon press to keep water from dripping down onto the mixture. I’ve seen other posts on these egg bites, which call for you to use aluminum foil as a cover. I never recommend aluminum foil for this purpose, due to its potential to leach and the known issues with aluminum and Alzheimer’s.

The results were good using the jar method. But the density and shape were not ideal.

My next try was with a silicone egg cup mold made just for egg bites . However, instead of using the plastic lid that came with it (which can also leach unwanted chemicals), I used a glass bacon press.

It worked perfectly. And the results were delicious. The egg bites developed a more dense texture and silky exterior – just like ones at Starbucks.

However, it’s important to mention that while silicone is safer than plastic, it is not ideal. I’m still on the lookout for an egg-bite mold made of glass or stainless steel – so I will keep you posted with my hunt! And if you’ve discovered a non-toxic option, please share it with our readers in the comments below.

Instant Pot Egg Bites: The Wholesome Ingredients and Easy Recipes

Using a simple base of farm-fresh eggs, grass-fed cheese, heavy cream and full-fat organic cottage cheese, these egg bites are given a quick whirl in the blender. And then a short cook in the Instant Pot.

And the options for add-ins are endless…

Chorizo and cilantro… breakfast sausage and kale … bacon and caramelized onion… prosciutto and sun-dried tomato. I’ve even started thinking about a sweet creation to contrast the savory options – perhaps a Pumpkin Spice Egg Bite recipe is in order!

Below you will find two recipes for Instant Pot Keto Egg Bites – Simple Cheddar and Cheddar & Bacon. Both are ketogenic and highly satisfying. One serving is two egg bites. And you’ll be amazed at how full these little eggy delights keep you (for a mere 100 calories each!)

And for all of the bacon lovers out there…

Delicious, quick and just like the ones from your favorite coffee chain.

Simple Cheddar

Prep Time

5 mins

Cook Time

8 mins

Total Time

13 mins

Servings

12

Print

5 from 5 reviews

Ingredients

• 6 large pastured eggs
• 4 ounces organic cheddar cheese, shredded
• ¼ cup organic cottage cheese
• ¼ cup heavy cream
• 1 Tbsp. avocado oil

Instructions

1. Add 2 cups water to the Instant Pot. Place rack in bottom. Grease Egg Bite mold with avocado oil.
2. In a high-powered blender, add the eggs, cottage cheese, heavy cream and cheddar cheese.
3. Blend on high for 30 seconds.
4. Pour the egg mixture into the wells of the Egg Bite mold, filling ¾ full.
5. Top with a flat plate or a bacon press (Note: We do NOT recommend using the plastic top as this will leach chemicals into your egg bites).
6. Close and lock the lid. Set to Steam. Adjust time to 8 minutes.
7. When time is up, remove the mold from Instant Pot.
8. Gently scoop out egg bites with a spoon.

Nutrition & Macronutrient Ratio

210 calories, 18 g fat, 8 g saturated fat, 6 g monounsaturated fat,
1 g polyunsaturated fat, 246 mg cholesterol, 1 g carbohydrate, 1 g NET carbs,
0 g sugar alcohols, 1 g sugar, 0 g fiber, 12 g protein, 100 mg potassium,
209 mg phosphorous, 225 mg sodium, 12 mg magnesium

75% FAT | 23% PROTEIN | 2% CARBOHYDRATE

Bacon Cheddar

Prep Time

5 mins

Cook Time

8 mins

Total Time

13 mins

Servings

12

Print

5 from 5 reviews

Ingredients

• 6 large pastured eggs
• 4 ounces organic cheddar cheese, shredded
• ¼ cup organic cottage cheese
• ¼ cup heavy cream
• 4 slices bacon, cooked
• 1 Tbsp. avocado oil

Instructions

1. Add 2 cups water to the Instant Pot. Place rack in bottom. Grease Egg Bite mold with avocado oil.
2. In a high-powered blender, add the eggs, cottage cheese, heavy cream, and cheddar cheese.
3. Blend on high for 30 seconds.
4. Distribute bacon evenly among wells of egg bite mold. Pour the egg mixture into the wells of the Egg Bite mold, filling ¾ full.
5. Top with a flat plate or bacon press (Note: We do NOT recommend using the plastic top as this will leach chemicals into your egg bites).
6. Close and lock the lid. Set to Steam. Adjust time to 8 minutes.
7. When time is up, remove the mold from the Instant Pot.
8. Gently scoop out the egg bites with a spoon and serve.

Nutrition & Macronutrient Ratio

Nutrition Information Per Serving

240 calories, 20 g fat, 9 g saturated fat, 7 g monounsaturated fat, 2 g polyunsaturated fat, 252 mg cholesterol, 1 g carbohydrate, 1 g NET carbs, 0 g sugar alcohols, 1 g sugar, 0 g fiber, 14 g protein, 129 mg potassium, 236 mg phosphorous, 342 mg sodium, 14 mg magnesium

74% FAT | 24% PROTEIN | 2% CARBOHYDRATE