instant pot egg bites - ketogenic

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 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 Egg BitesSimple 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!)

quick and easy instant pot egg bites

 

5.0 from 3 reviews
Instant Pot Egg Bites (Simple Cheddar)
 
Prep time
Cook time
Total time
 
Delicious, quick and just like the ones from your favorite coffee chain.
Author:
Serves: 12
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.
Notes
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
 

delicious instant pot egg bites with bacon
And for all of the bacon lovers out there…

5.0 from 3 reviews
Instant Pot Egg Bites (Bacon + Cheddar)
 
Prep time
Cook time
Total time
 
Author:
Serves: 12
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.
Notes
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
 

instant pot egg bites quick and delicious

Nutrient Information Per Batch

About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


Comments

  1. barbara bingham says:

    how do i cook if i don’t have an instant pot? ( please don’t tell me to get one!)

    • Kelley Herring says:

      Hi Barbara,
      You can sous vide! But that’s even more specialized, expensive (and way more time consuming) than the Instant Pot.

      The silky texture of these Instant Pot Egg Bites won’t be replicated through baking. The closest thing would be poaching in individual poach cups. If you try our recipe with that method, we’d love to know how it goes.

      Be Well,
      Kelley

  2. Davie Epstein says:

    Can you give me directions for the sous vide. I already have that and several crock pots (different sizes) and don’t want to buy an Instant Pot.

    • Kelley Herring says:

      Hi Davie,
      You could look online for a recipe – I don’t have a sous vide, nor have I attempted this recipe using that method, so I can’t give you any direction.

      Hope you find something that works!
      Kelley

  3. Instant Pot? Egg Bite mold? Never heard of them. Don’t go to Starbucks. Just want to eat/cook healthy. How do ordinary people do this?

  4. Madeleine Finn says:

    Hi Kelley,
    Ordered the silicone egg mold and can’t wait to try this recipe! As I was re-reading the recipes I see that they say that they serve 12 and that one serving is 2 egg bites. I’m not sure how that would work if the mold only has 7 serving wells. Does that mean the recipe requires using 2 egg molds and leaving 2 wells empty? If so, do you put the second filled mold on top of the first using a flat plate in between and another plate on top of the second mold, too? I’ve never used anything like this in my Instant Pot so sorry for my confusion! I only ordered one mold to try so should I just cut the recipe in half?
    Thanks for this recipe and hope you follow up with more ideas!

    • Kelley Herring says:

      Hi Madeleine!
      Nice to hear from you again 🙂

      And you’re right. The mold has 7 wells. What I do is make them in 2 batches, with the second batch having a few wells empty. I have seen an Instant Pot stacking insert that could work to use two trays – but I have not tried it. As for putting the molds directly on top of one another – I’m not certain that would work without the stainless piece between to allow for steam circulation.

      If you halve the recipe, you’ll be able to make one batch of Egg Bites 🙂

      Hope this helps!
      Kelley

  5. Madeleine Finn says:

    Thanks for the quick response, Kelley! I’ll let you know how it turns out.

    • Madeleine Finn says:

      Hi Kelley!
      I received my egg mold and tried the recipe yesterday. I made a couple of substitutions to make the recipe compliant with Dr Gundry’s lectin free diet that has helped to heal my colitis. Most dairy products from US cows are discouraged because they have an A1 protein that causes inflammation so I used 1/4 cup Manchego cheese from sheep’s milk instead of the cheddar cheese. When I searched for a substitute for cottage cheese I saw that plain Greek yogurt was suggested. Fortunately, I’ve been making a delicious non-dairy Instant Pot yogurt from organic full fat coconut milk that is thick and tangy just like the dairy Greek yogurt so I used 1/4 cup of that plain coconut yogurt instead of the cottage cheese.
      The result was fabulous! And I love that I have enough leftovers to reheat for a quick meal or snack for a quick energy boost. Thanks again for this delicious recipe!

  6. Ordering the mold and press! Excited to make these, the Starbucks version has become a too frequent easy grab on the go. You are so amazing Kelley!!

    • Kelley Herring says:

      Yay, Andrea! I hope you love them – they are Jackson’s new favorite breakfast and great for a quick bite. You’re amazing – hope to see you guys again soon!

  7. Are they kind of steamed? Oh, I just looked up to see what an instant pot is and it’s a pressure cooker! Goodness they’ve come a long way from the old aluminium one I remember in my youth. I have nothing I can make these with. Perhaps I could experiment with small glass souffle dishes and use a pot with a steamer? I don’t know. I’ll probably have to pass on this one… 🙁

  8. Sounds delicious! Love Starbucks egg bites when traveling. Question – what is an Instant Pot?

    • Kelley Herring says:

      The Instant Pot? Only the most magical kitchen tool you will ever meet 🙂

      Thanks for you comment, Donna!

  9. JP Foreman says:

    Thanks for the recipe. How well do these reheat? My wife wants to take them to work for a mid morning snack.

    JP

    • Kelley Herring says:

      Great question, JP!

      They reheat beautifully! 15-20 seconds in the microwave (less preferred, but more convenient)… or in a stainless steel steamer basket over a pot of simmering water for 4-5 minutes with a lid.

      • Madeleine Finn says:

        Hey Kelley,
        Just wanted to agree that your suggestion to reheat these tasty bites by steaming is great for maintaining that soft, smooth texture. I don’t use a microwave anymore so I usually reheat leftovers in the toaster oven. I tried that first for a few minutes yesterday, forgetting your steaming recommendation. The bites became sort of rubbery and denser. This morning I steamed them to reheat and the result was soft and creamier like they are out of the Instant Pot. Thanks again!

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