It’s no secret that I’m a basic, unabashed Starbucks lover.

The Sous Vide Egg Bites are one of my favorite snacks on their menu. They’re light, fluffy and full of a creamy, cheesy flavor that simply melts in your mouth.

I’d eat them every day if I could. But I’d probably go broke if I did that. So I decided to make my own healthy copycat Sous Vide Egg Bite recipe at home.

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I wanted to see if I could recreate the recipe at home and keep the same delicious, melt-in-your-mouth flavor while improving some of the nutritional stats.

So I did some digging to see what ingredients were in the original Sous Vide Egg White and Red Pepper Egg Bites and what the macronutrients profile looked like.

Truth be told, the nutritional stats in the Starbucks egg white bites aren’t too shabby (which is why it seemed like the easiest candidate to improve).

Starbucks Egg White & Red Pepper Bites (2 egg bites):

• Calories: 170
• Fat: 7
• Carbohydrates: 13
• Protein: 13

I’m currently counting macros in my nutrition routine and am paying attention to the number of carbohydrates and fat I take in each day.

So I also wanted to see if I could lower those numbers just a bit (since knowing myself it could be hard to stop eating them after only a couple).

And I did it.

My Copycat Egg White & Red Pepper Bites (2 egg bites):

• Calories: 55
• Fat: 0.4
• Carbohydrates: 4
• Protein: 8.5

With only a fraction of the calories, carbs and fat, you can chow down these things all day long without a care in the world (which is exactly what I’d want to do).

I also wanted to find an easier cooking method for a regular home cook.

Starbucks uses a French cooking technique called Sous Vide, which involves placing food in a vacuum-sealed bag and cooking it in a water bath. This allows the food to cook evenly through in a controlled, precise temperature and produces a delightfully light texture in Starbucks’ egg bites.

I had neither vacuum-sealed bags nor the patience to acquire them.

So I came up with an oven-friendly adaptation of the recipe that’s easy to whip up at home. The texture does differ slightly, but they absolutely satisfy that urge for a light, fluffy snack packed with flavor (and for a fraction of the fat and carbs).

INGREDIENTS:

• 6 Fresh egg whites (fresh, not from a carton of ready egg whites)
• 1/4 Cup low-fat cottage cheese
• 3 Tablespoons fat-free feta cheese
• 2 Tablespoons green onion, finely chopped
• 1/2 Tablespoon garlic powder
• 1 Red bell pepper
• Celtic salt and black pepper to taste

A NOTE ON SALT:

Our family made the switch to less processed salts after doing some research to learn that not all salt is made (or processed) equally. Many brands of refined salt are depleted of much of their mineral and nutritional value.

Furthermore, we learned that 90 percent of common table salts (including sea, lake and rock salts)  may contain microplastics (i.e. little bits of plastic). 

We’ve made the switch to salt brands known for higher purity with less processing to retain more of their nutritional value. They’re fantastic for all kinds of cooking!

Celtic Sea Salt

(Non-GMO Verified, Vegan, Kosher and Paleo-Friendly)

DIRECTIONS:

Crack your eggs and separate the egg whites into a large bowl and set aside to come to room temperature.

Bake your whole red bell pepper on a tray in the oven at 400°F  for 20 minutes, rotating it onto a different side every 5 minutes until the pepper is evenly roasted and browned on all sides.

Remove from oven, deseed and dice the pepper. Saute the diced pepper in a skillet over a medium heat for 3-5 minutes, or until excess liquid evaporates from peppers. Remove from heat and set aside.

By now your egg whites should be at room temperature. Whip your egg whites, along with salt, pepper and garlic powder, together until stiff peaks form and the egg whites have tripled in volume.

Gently fold in all the rest of your ingredients, gently combining everything (don’t over-mix them or your egg whites lose volume). Pour the mixture into a greased muffin tin, trying to keep a somewhat even ratio of ingredients in each tin.

Bake at 400°F for 10-12 minutes, or until eggs are cooked through and a light golden brown. They will puff up quite a bit in the oven and deflate slightly when you remove them to cool. Allow to cool a couple minutes and dig in!

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Hey there, don’t leave yet!

We’re still getting to know each other! Don’t go away so soon. Here are a few more of my posts and recipes that I think you’re going to love.

Protein-Packed Blueberry Kodiak Muffins

I Drank a Gallon of Water a Day: Here’s What Happened

The Ultimate Green Smoothie

Quick and Easy Breggfast Sandwich

 

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All writing and images copyright © 2020 Rachel Elise Weems Woods

Originally published 12-06-2017. Updated 02-19-2020.