Instant Pot Sous Vide Egg Bites – a delicious version of the popular Starbucks menu item for you to make at home for a perfect high protein breakfast or snack. 

When Starbucks first released their sous vide egg bites onto their menu, the world literally went crazy. But what was so good about these items? I have to admit I didn’t see what all the fuss was about until I tried some for myself. They are such a handy on the go meal to grab for a great protein boost.

Using the syn calculator, here are the syn values I got for the Starbucks egg bites:-

• Egg White and Red Pepper Sous Vide Egg Bites (2 bites) – 5.5 syns
• Chicken Chorizo Tortilla Sous Vide Egg Bites (2 bites) – 2.5 syns
• Bacon & Gruyere Sous Vide Egg Bites (2 bites) – 4.5 syns
• Ham, Cheddar & Peppers Sous Vide Egg Bites (2 bites) – 2 syns

Which is not too bad really if you are out and need a portable quick lunch or breakfast. 

But enjoying something like that each day is pretty pricey, so I figured it would be a great option to have a recipe where you can make some at home in your Instant Pot. Which I have seen many people doing all over the Instant Pot facebook community.  

Those that follow my Instagram page, will know I love eggs, especially meals for breakfast that give me a decent amount of protein. I just find it keeps me well satiated for much longer if I start my day off good. 

 

 

 

 

 

 

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The first thing you will need of course is an Instant Pot or Pressure Cooker.

If you haven’t heard of an Instant Pot you are seriously missing out. It is the best kitchen gadget I have purchased. I love this thing so much, that I almost use it EVERY.SINGLE.DAY.

It seriously tops every kitchen appliance I have ever bought.

It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute’s, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

Wondering what else you can cook in an Instant Pot or Pressure Cooker? Check out some of these recipes:

• FIRECRACKER CHICKEN MEATBALLS
• BOMBAY BEEF CURRY
• BALSAMIC BRAISED BEEF
• SPICY GINGER CHICKEN
• LOW SYN BRAISED BEEF
• LOW SYN PINEAPPLE MEXICAN PORK CARNITAS 
• SYN FREE SPICY CHICKEN AND VEGETABLE SOUP
• INSTANT POT HONEY MUSTARD CHICKEN 

As well as an Instant, you will also need some of these Instant Pot Egg Bite Molds, I purchased two, as then you can do a double stack if you want to make extra. Although they don’t take long to make, so you can always set another lot going after the first lot is done, if you want to make more. 

You can actually get one in this great Instant Pot Accessories Kit too which comes with a steamer basket for vegetables and a springform pan for making things like this Amazing Instant Pot Lasagne.

To work out the ratio of ingredients, I looked at the volume of space in the compartments of the egg mold and estimated how much I would need by that. Then used the basis of any of my Quiche Recipes  which is generally eggs, cottage cheese, fillings and occasionally cheese. The ratio of ingredients was pretty much spot on for this recipe. 

For the filling for your Sous Vide Egg Bites, you really can mix these up and go for all kinds of variations. The only thing I recommend is to not use anything that will release a lot of liquid as it cooks, otherwise these will not set properly. Certain vegetables that might release liquid like zucchini (courgette) for example. I recommend sauting first before adding into the mix.

I used some simple ham, chopped fresh spinach and cheddar and these Instant Pot Sous Vide Egg Bites were delicious.

Here are a few other suggestions:

• Bacon and Leek
• Roasted Vegetables
• Salmon and Broccoli
• Roasted Sweet Potato 
• Artichoke and Parmesan
• Roasted Asparagus
• Broken up Sausage and Hash Brown
• Mushroom and Kale

you can also try different herbs, cheeses (as part of your healthy extra or Synned). The possibilities are endless, so long as you remember to be careful of foods that release liquid/juices. I personally prefer to add cheese to mine, it takes them to a whole other level. But they are just as delicious without too. 

How can I add a 1/3 speed foods to these Instant Pot Sous Vide Egg Bites?

Choose speed foods for you fillings and serve alongside a helping of speed vegetables like a mixed salad or sauteed vegetables or even some fresh fruit. These are a great portable food item, so perfect for lunches and picnics too. 

Kitchen Items I used for these Instant Pot Sous Vide Egg Bites?

• Blender
• Instant Pot or Pressure Cooker
• Instant Pot Egg Bite Molds
• Chopping Board
• Measuring Jug or cups
• Santoku Knife
• Aluminium Foil
• Silicone Tongs

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Low Syn Instant Pot Sous Vide Egg Bites

Yield: 7 Egg Bites

Prep Time: 10 minutes

Cook Time: 9 minutes

Total Time: 19 minutes

Instant Pot Sous Vide Egg Bites - a delicious version of the popular Starbucks menu item for you to make at home for a perfect high protein breakfast or snack. 

Print

Ingredients

• 4 eggs
• 2/3 cup (approx 150g) of fat-free cottage cheese
• 60g (2oz) of cheddar cheese, grated
• handful of spinach, chopped
• 3 thin slices of extra lean ham, diced
• black pepper
• cooking oil spray

Instructions

1. Add the eggs, cottage cheese and cheddar to a blender and blend until smooth.
2. Grease the egg bite molds with cooking oil spray
3. Add a little bit of the ham and spinach to each mold.
4. Then pour in the egg mixture. Don't overfill. Around about 3/4 full is enough, as they will rise slightly when cooking, so if you over fill, they will spill over the top.
5. Stir a little with a small spoon in each mold, just to ensure the filling is not all to the bottom of each mold.
6. Season the top with black pepper (if using your own fillings and not using cheese, you may need a pinch of salt for seasoning)
7. Cover the top of the egg bite mold with some aluminium foil (don't use the lid the molds come with)
8. Add 1 cup (240ml) of water to the bottom of the instant pot. Place in the rack that comes with the Instant Pot. Then carefully place the egg bites mold onto of the rack.
9. Add the lid (close valve if not self sealing), set to STEAM for 9 minutes. Once they have finished cooking, let the pressure release naturally for 9 minutes and then release any remaining pressure.
10. Carefully lift the mold out of the instant pot. I use some silicone tongs (it will be hot, so remove with caution).
11. Let to rest for a few mins and then carefully release out of the molds onto a plate.
12. Enjoy!!!

Notes

This recipe is Gluten Free, Slimming World and Weight Watchers friendly

• Extra Easy - 1.5 syns per egg bite
• SP/Original - 1.5 syns per egg bite
• WW Smart Points - 2 per egg bite

NOTE: If using the cheese as part of your healthy extra A choice, then these are Syn Free.

*suitable for freezing

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Information:

Yield: 7 Serving Size: 1 sous vide egg bite
Amount Per Serving: Calories: 98Total Fat: 5.7gSaturated Fat: 2.7gCholesterol: 120mgSodium: 272mgCarbohydrates: 1.6gFiber: 0.1gSugar: 1.3gProtein: 10.1g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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