Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for health or lifestyle reasons. For those who follow a gluten-free diet, dining out and finding convenient gluten-free menu options can be challenging. Starbucks has become a popular grab-and-go breakfast spot for many busy professionals and commuters. But are options like the Starbucks bacon and cheese egg bites gluten-free? Let’s take a closer look.
What are the Starbucks bacon and cheese egg bites?
The Starbucks bacon and cheese egg bites are a handheld breakfast sandwich option made with cage-free eggs, bacon, and aged cheddar cheese. The egg bites are cooked sous vide style in small round containers. The egg mixture is light and fluffy thanks to the slow cook method. The bites are then finished off by being caramelized on the outside for extra flavor and texture.
The Starbucks menu includes two varieties of egg bites – the original Bacon & Cheddar version, as well as a Roasted Red Pepper & Cheese option. Both contain eggs, cheese, cream, salt, and pepper. The Bacon & Cheddar version also contains pork belly.
Are the Starbucks egg bites gluten-free?
According to the Starbucks website, the egg bites are not certified gluten-free and do contain some wheat ingredients:
- Bacon & Cheddar egg bites contain wheat flour
- Roasted Red Pepper & Cheese egg bites contain wheat protein
So those with celiac disease or who are highly sensitive to gluten are advised to avoid the Starbucks egg bites.
What about cross-contamination?
Even though the egg bites contain trace amounts of wheat, those who are less sensitive to gluten may be able to tolerate them. However, there is still the risk of cross-contamination with gluten-containing ingredients within Starbucks locations.
Some steps Starbucks takes to reduce cross-contamination risks include:
- Employee training on gluten-free protocols
- Use of separate preparation areas and sanitized equipment for gluten-free orders
- Individually wrapped gluten-free items to prevent contact with other foods
However, cross-contamination is still possible in the behind-the-scenes food prep area, especially in busier stores where many different menu items are being prepared simultaneously in close quarters.
Other gluten-free Starbucks breakfast options
While the egg bites may not be gluten-free, Starbucks does offer some other breakfast items that are safer options for gluten-free diets. These include:
- Oatmeal – use certified gluten-free oats
- Yogurt – plain Greek yogurt or fruit and nut yogurt parfaits
- Smoothies – without wheatgrass powder added
- Sous vide egg bites without wheat-based ingredients
- Hot breakfast sandwiches – on a gluten-free English muffin or bread
As with any menu item, it’s always smart for customers to confirm the latest ingredient information with their barista to flag any potential allergen concerns. Menu offerings frequently change, so don’t assume ingredients are the same over time.
What other egg bite options are gluten-free?
| Brand | Varieties | Certified Gluten-Free |
|---|---|---|
| Jimmy Dean | Egg White Bites | Yes |
| Oscar Mayer | Egg Bites | No (contain wheat flour) |
| Pete & Gerry’s | Organic Egg Bites | Yes |
| Solful | Egg Bites, Egg White Bites | Yes |
There are some good gluten-free frozen egg bite options at grocery stores for preparing at home. Brands like Jimmy Dean and Pete & Gerry’s explicitly state “gluten-free” on their packaging.
Are there gluten-free egg bite recipes to make at home?
For a truly gluten-free egg bite, your best bet is to prepare them at home where you can control all the ingredients. There are many tasty recipes for making egg muffin cups, mini egg frittatas, and sous vide egg bites using simple gluten-free ingredients:
- Eggs
- Milk or cream
- Cheese
- Veggies like spinach, tomatoes, onions
- Meats like bacon, ham, sausage
- Herbs and seasonings
You can prep a big batch of egg bites on the weekend to grab for easy breakfasts throughout your week. They freeze well too.
Is anything at Starbucks 100% gluten-free?
While Starbucks makes an effort to offer gluten-free alternatives, the risk of cross-contamination means that they cannot guarantee a 100% gluten-free environment for highly sensitive individuals. Even gluten-free menu items may come into contact with gluten during preparation and serving.
Some tips for safely navigating a gluten-free Starbucks order:
- Stick to whole, unprocessed foods like fruit, yogurt, hardboiled eggs
- Opt for hot beverages like coffee, tea, espresso drinks
- Ask for whip to be left off of drinks
- Request newly sanitized equipment and utensils
- Ask barista to change gloves before handling your order
Conclusion
While convenient, the Starbucks bacon and cheese egg bites unfortunately do contain gluten. So those strictly adhering to a gluten-free diet should avoid them due to the risk of gluten exposure. With some modifications and extra care, however, some alternatives at Starbucks may be reasonably safe for gluten-free diets in moderation. And preparing homemade egg bites using totally gluten-free ingredients is a tasty option as well.