In: Featured0

Lately I’ve been seeing Sous Vide Egg Bits from Starbucks popping up EVERYWHERE. Recipes, client food logs, Facebook, you name it. I hadn’t ever tried them myself, but I’m always looking for ways to make breakfast easier for folks and healthy, so I thought I’d try to put my own spin on them. Most of the ones I’ve seen are higher in fat than I really want and more geared toward keto folks, so I tried to make them in a way that was higher in protein and lower in fat. To make these in addition to the ingredients, you also need an Instant Pot, a silicon egg pan and trivet (comes with your  IP).

Here’s what I came up with to make one pan’s worth of egg bites. If my daughters end up taking to these, I’m totally getting another pan to make them in larger batches.


  • 3 whole eggs
  • 1/2 cup egg whites
  • 2/3 cup non-fat plain Greek yogurt
  • 1 tsp salt
  • 1.5 ounces goat cheese
  • 1 cup spinach
  • 7 grape tomatoes
  • 1 piece of chopped bacon


  1. Lightly grease the silicone egg pan with oil. I used just a touch of bacon grease left over from the bacon I’d just cooked up for this recipe.
  2. Dice the bacon, tomatoes and spinach for the individual bites or whatever fillings float your boat.
  3. Divide the diced bacon, tomatoes and spinach into the seven individual cups.
  4. Blend the eggs, egg whites, yogurt, goat cheese and salt in the blender to pour over the top to the top of the pan.
  5. Add two cups of water to the Instant Pot and set the cup pan on a trivet inside the Instant Pot.
  6. Set the Instant Pot to manual for 8 minutes and then manually quick release it.
  7. Eat the cups when comfortably cooled. Save the extras in an air tight container in the fridge or freezer.

Macros and calories.

1 egg bite = 79 calories. 2g carbs/4g fat/8g protein.

A lot of recipes call for only whole eggs and cream to give them the fluffy texture, but I found the egg whites and Greek yogurt worked great.

You could fill these puppies with whatever you’d like. Some sharp cheddar instead of goat cheese. Sweet potatoes for more like a hash bite. Sausage instead of bacon. They are small enough that you don’t need a ton in each cup, and a little flavor goes a long way without adding a ton of fat to the egg bites.

Hope this gives you some new ideas and fun breakfast to try. Tell me when you fill your egg bites with!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.