Gluten-free options are becoming increasingly popular, even at mainstream restaurants like Starbucks. For people with celiac disease or gluten sensitivity, having safe menu items to choose from is extremely important.
Starbucks offers several egg bite options that are gluten-free certified and safe for gluten-free diets. But there are also egg bites that contain gluten, so it’s important to know which ones are which.
What are Starbucks’ egg bites?
Egg bites are pre-made, bite-sized egg dishes that Starbucks sells. They are prepared off-site and simply heated up in stores. Starbucks first launched egg bites in 2017 and they have become a popular breakfast item.
There are several flavors of Starbucks egg bites to choose from, including:
- Bacon & Gruyère
- Egg White & Red Pepper
- Roasted Tomato & Mozzarella
- Ham, Cheddar & Pepper
- Chicken Chorizo & Monterey Jack
- Egg & Cheddar Protein Box
The ingredients in each flavor vary. Some contain gluten while others are gluten-free.
Are Starbucks’ egg bites certified gluten-free?
Some of Starbucks’ egg bite options are certified gluten-free, while others contain gluten.
These two varieties are certified gluten-free according to Starbucks:
- Egg White & Red Pepper
- Roasted Tomato & Mozzarella
Starbucks states that these egg bites have been certified gluten-free to a limit of less than 20 parts per million by the Gluten Intolerance Group. They are made without wheat, barley, rye or triticale.
All other egg bites offered at Starbucks contain gluten in some form, whether an obvious source like bread or a hidden source through flavorings or thickeners.
Ingredients in gluten-free egg bites
To understand why some egg bites are gluten-free and others are not, it’s helpful to compare the ingredients.
Here are the ingredients for the two certified gluten-free varieties:
Egg White & Red Pepper
- Egg Whites
- Monterey Jack Cheese (Pasteurized Milk, Cheese Culture, Salt And Enzymes)
- Roasted Red Bell Peppers
- Onion
- Black Pepper
Roasted Tomato & Mozzarella
- Egg
- Mozzarella Cheese (Pasteurized Milk, Cheese Cultures, Salt And Enzymes)
- Roasted Tomatoes
- Basil
- Garlic
- Salt
- Black Pepper
As you can see, the gluten-free varieties contain simple, whole food ingredients without any thickening agents. That confirms why Starbucks has certified them as gluten-free.
Ingredients in non gluten-free egg bites
Now let’s look at the ingredients for a few egg bite flavors that are not gluten-free:
Bacon & Gruyère
- Egg
- Gruyère Cheese (Pasteurized Cultured Milk, Salt, Enzymes)
- Bacon
- Garlic
- Onion
- Black Pepper
- Modified Food Starch
- Wheat Flour
Ham, Cheddar & Pepper
- Egg
- Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes)
- Ham
- Roasted Red Peppers
- Onion Powder
- Garlic Powder
- Black Pepper
- Modified Corn Starch
- Wheat Flour
- Soybean Oil
- Extractives Of Paprika
These versions contain wheat flour as an obvious gluten source. They also contain thickeners derived from corn and wheat, which make them unsuitable for a gluten-free diet.
How to order gluten-free egg bites
When ordering egg bites at Starbucks, be sure to specify that you need a gluten-free option. Say that you need the “Egg White & Red Pepper” or “Roasted Tomato & Mozzarella” egg bites.
Some tips for ordering:
- Clearly tell the barista you need a gluten-free option due to an allergy or intolerance.
- Make sure they don’t touch gluten-containing items when heating your order.
- Request that they change gloves and use fresh tongs.
- Watch carefully to ensure they grab the correct egg bites.
Cross-contamination is possible if the barista isn’t careful, so be vigilant.
Nutrition facts for gluten-free egg bites
If you follow a gluten-free diet, nutritional content is an important factor along with gluten. Here are the nutrition facts for Starbucks’ gluten-free egg bites:
Egg White & Red Pepper
| Amount Per Serving | |
|---|---|
| Calories | 140 |
| Total Fat | 8g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 115mg |
| Sodium | 340mg |
| Total Carbohydrate | 2g |
| Dietary Fiber | 0g |
| Total Sugars | 2g |
| Added Sugars | 0g |
| Protein | 15g |
Roasted Tomato & Mozzarella
| Amount Per Serving | |
|---|---|
| Calories | 170 |
| Total Fat | 12g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 225mg |
| Sodium | 440mg |
| Total Carbohydrate | 3g |
| Dietary Fiber | 0g |
| Total Sugars | 2g |
| Added Sugars | 0g |
| Protein | 14g |
As you can see, both gluten-free varieties are low carb and high in protein. The egg white version is lower in fat and calories than the roasted tomato mozzarella.
Other gluten-free breakfast choices at Starbucks
In addition to the certified gluten-free egg bites, here are some other breakfast items you can enjoy gluten-free from Starbucks:
- Oatmeal – make sure to request it plain or with gluten-free add-ins like fruit, nuts or brown sugar
- Parfait with no granola and gluten-free yogurt
- Fruit cup
- Breakfast sandwich on a certified gluten-free bread or bagel (may need to be modified)
Starbucks cafes also sell a few varieties of gluten-free bars and snacks near the registers. Read labels carefully and research options online before trying anything new.
Is Starbucks safe for gluten-free diets overall?
While Starbucks does offer some gluten-free items, there is still a considerable risk of cross-contamination. Gluten-containing pastries, oatmeal flavors and sandwiches are prepared in close proximity to gluten-free orders.
Here are some tips for safely navigating Starbucks with celiac disease or gluten sensitivity:
- Stick to certified gluten-free products only
- Ask about dedicated equipment and preparation areas – not all locations separate gluten-free
- Order drip coffee or tea instead of potentially cross-contaminated espresso drinks
- Request a clean blender if ordering a smoothie
- Check bottled drinks for gluten-containing additives
- Wash hands immediately after ordering
Being vigilant is key for avoiding gluten exposure at Starbucks. Certain menu items may be safe, but the environment overall likely contains traces of gluten.
Cooking egg bites at home
If you want to enjoy egg bites but are concerned about potential gluten cross-contamination at Starbucks, making them at home is an option. Here are some tips:
- Use gluten-free spices like salt, pepper and garlic powder for flavoring
- Try cheeses like cheddar or mozzarella
- Add vegetables like spinach, tomatoes, peppers or onions
- Incorporate gluten-free proteins like bacon, ham or sausage
- Spray mini muffin tins thoroughly to prevent sticking
- Bake at 350°F for 15-20 minutes until set
- Let cool before removing from pan
- Store in an airtight container in the refrigerator for 3-4 days
Homemade egg bites are just as convenient as Starbucks’ versions. You can make a batch ahead of time and quickly reheat them during the week.
The bottom line
When it comes to egg bites, Starbucks offers both gluten-free and gluten-containing options. The Egg White & Red Pepper and Roasted Tomato & Mozzarella varieties are certified gluten-free to under 20ppm.
Be sure to clearly specify you need a gluten-free option when ordering. While the environment poses some risk for cross-contamination, egg bites are a relatively safe menu item overall.
Check the Starbucks app or website for the most up-to-date ingredient information to steer clear of hidden gluten sources.