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
- 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.
- Dice the bacon, tomatoes and spinach for the individual bites or whatever fillings float your boat.
- Divide the diced bacon, tomatoes and spinach into the seven individual cups.
- Blend the eggs, egg whites, yogurt, goat cheese and salt in the blender to pour over the top to the top of the pan.
- Add two cups of water to the Instant Pot and set the cup pan on a trivet inside the Instant Pot.
- Set the Instant Pot to manual for 8 minutes and then manually quick release it.
- 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!