Are Costco Starbucks Egg Bites Healthy? A Detailed Nutrition Analysis

January 12, 2026 •

3 min read

According to nutritional data, a serving of the Egg White & Roasted Red Pepper bites sold at Costco contains fewer calories than the bacon variety, making it a lighter choice. While a convenient, protein-packed option for a busy morning, many still wonder: are Costco Starbucks egg bites healthy?

Quick Summary

A detailed nutritional comparison of Costco's Starbucks egg bites, examining flavor variations, protein content, and sodium levels against in-cafe and homemade versions.

Key Points

Nutrient Density: The egg bites are a high-protein breakfast, but certain flavors can be high in saturated fat and sodium.
Flavor Healthiness: The Egg White & Roasted Red Pepper version is the lighter and lower-calorie option compared to the Bacon & Gouda variety.
Processed vs. Fresh: Store-bought bites include processed ingredients and preservatives, which can be avoided by making a fresh, homemade version.
High Sodium Content: The significant sodium levels, especially in the bacon flavor, should be noted for those on sodium-restricted diets.
Convenience: The grab-and-go nature is a major benefit for busy individuals but comes with nutritional compromises compared to a fresh, home-cooked meal.
Affordability: Buying a box from Costco offers a more budget-friendly price per serving compared to purchasing a pair directly from Starbucks.

What are Costco Starbucks Egg Bites?

Costco sells boxes of Starbucks-branded sous vide egg bites, offering a convenient and more affordable version of the popular in-cafe breakfast item. Made by a manufacturer named Cuisine Solutions, these pre-cooked, chilled bites are prepared using the sous vide method, which involves cooking them in a precisely temperature-controlled water bath. This technique results in a fluffy, delicate texture, similar to a mini frittata. The Kirkland Signature version is a store brand variant also made by Cuisine Solutions. The two main flavors found at Costco are the Bacon & Gouda and the Egg White & Roasted Red Pepper.

Nutritional Breakdown of Costco's Starbucks Egg Bites

Understanding the nutritional profile is key to determining if these convenient bites fit your dietary needs. The values can vary slightly between Costco and in-store purchases, with the warehouse version often being slightly smaller in size.

Bacon & Gouda Egg Bites

The flavor featuring bacon and gouda cheese is the more decadent option. A two-bite serving typically contains around 250 calories.

Fat: High, with about 17 grams of total fat, including 9 grams of saturated fat. This represents a significant portion of the daily recommended saturated fat intake.
Protein: Offers a solid 16 to 17 grams of protein, making it quite filling.
Sodium: Also high, with roughly 520 milligrams per serving, which is a concern for those monitoring their sodium intake.
Carbohydrates: Very low, at around 8 grams. This makes them a suitable choice for those on low-carb or keto diets.

Egg White & Roasted Red Pepper Egg Bites

This vegetarian option is the lighter of the two flavors, relying on egg whites, Monterey Jack, cottage cheese, and roasted red peppers. A two-bite serving is typically 150-160 calories.

Fat: Significantly lower, at 7 to 8 grams of total fat.
Protein: A respectable 11 to 12 grams of protein.
Sodium: Lower than the bacon flavor but still relatively high at 410-420 milligrams.
Carbohydrates: Also low, at 10-11 grams.

Pros and Cons of Costco Starbucks Egg Bites

Pros:

High Protein: The egg bites are a great source of protein, which helps promote satiety and muscle repair.
Convenience: As a grab-and-go meal, they are perfect for busy mornings when cooking a fresh breakfast isn't an option.
Keto-Friendly: Both varieties are very low in carbohydrates, fitting well into a ketogenic or low-carb diet.

Cons:

High Sodium Content: The high sodium levels, especially in the bacon variety, can be a concern for heart health.
High Saturated Fat: The fat content, particularly saturated fat in the bacon flavor, is quite high for a single breakfast item.
Processed Ingredients: They contain processed ingredients, thickeners like corn starch, and preservatives that a homemade meal would not.

Making Healthier Homemade Egg Bites

To get the nutritional benefits of eggs without the added fat and sodium, making your own egg bites is a superior alternative. A basic recipe is 'stupid easy' and gives you complete control over ingredients.

Base Ingredients: Use a blender to combine eggs, cottage cheese (for extra protein and a creamy texture), and your choice of low-fat shredded cheese.
Add Your Fillings: Stir in wholesome ingredients like chopped spinach, sauteed mushrooms, bell peppers, or onions. If using meat, opt for a small amount of lean turkey sausage or crumbled, well-drained bacon.
Bake: Pour the mixture into a silicone muffin pan and bake until firm. This method eliminates the need for excess cooking oil.
Meal Prep: Store the cooled egg bites in an airtight container for a quick, healthy breakfast throughout the week.

Nutritional Comparison Table: Costco Egg Bites vs. Alternatives


Item	Calories (per 2 bites)	Protein (g)	Fat (g)	Sodium (mg)
Costco Bacon & Gouda	250	16	17	520
Costco Egg White & Red Pepper	150-160	11	7-8	410-420
Homemade Egg Bites	~146	12	9	~361
Greek Yogurt & Berries	~170	22	~5	~80

Conclusion: The Final Verdict on Healthiness

So, are Costco Starbucks egg bites healthy? The answer depends on your dietary goals. For individuals needing a quick, high-protein, low-carb breakfast, they are a convenient option. The Egg White & Roasted Red Pepper version is the better choice for those watching calories, fat, and sodium. However, for optimal nutrition, controlling ingredients, and avoiding higher levels of sodium and saturated fat, making your own egg bites at home is the clear winner. Ultimately, while not the unhealthiest fast-food breakfast, their nutritional profile is a trade-off for the convenience. For those seeking the healthiest choices at Starbucks, other options exist, such as the spinach, feta, and egg white wrap.

Frequently Asked Questions

The main difference lies in portion size and nutritional values, with the Costco version being slightly smaller and having slightly different macronutrient counts than those sold in Starbucks cafes.

Yes, both the Bacon & Gouda and Egg White & Roasted Red Pepper flavors are low in carbohydrates, making them suitable for a ketogenic or low-carb diet.

The Egg White & Roasted Red Pepper flavor is the healthier option, as it is lower in calories, total fat, and sodium compared to the Bacon & Gouda variety.

Yes, while the primary ingredients are eggs, the bites contain processed components, such as thickeners like starch and added preservatives, distinguishing them from a simple, fresh egg dish.

The high protein content helps you feel fuller for longer, which can reduce snacking and overall calorie intake, supporting weight loss or maintenance efforts.

Unfortunately, no. Since the sodium is already integrated into the pre-cooked product, you cannot reduce its content. For full control over sodium, making homemade egg bites is the best method.

Yes, eggs are a very nutritious food, rich in high-quality protein, vitamins (like A, D, B12), and minerals. They contain healthy fats and offer numerous benefits, including supporting brain health and eye health.