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Instant Pot Sous Vide Egg Bites

Yum

November 18, 2018 By Laura Ligos, MBA, RD, CSSD 2 Comments

Jump to Recipe·Print Recipe

If you follow me on Instagram you know one of my go-to breakfasts on the road is the Sous-Vide Egg Bites from Starbucks. Why? Because they are easy to grab and go, I know my stomach can tolerate them, and they taste delicious. The other reason is that there is a Starbucks almost anywhere I go, so it’s nice to have something to rely on.

Protein On the Go

The other great part about these egg bites is that they are a great source of protein. It’s not every day you can find an easy & quick source or protein. More often than not I find both myself and my clients struggle with getting enough protein. These have been a lifesaver on the road.

A serving (2 bites) has 19g of protein which for me will hold me over for quite some time. If I’m really hungry I’ll usually grab a Flat White & an Oatmeal as well with fresh blueberries for an entire meal that will stick with me and make me feel my best on the road.

More Instant Pot Recipes

I was at a local competition yesterday and when I was low-key dying between events, a fellow crossfitter from a local gym came up to me and said “more Instant Pot recipes, please!” I said, “right now?!?!”. HA! He obviously meant in the future, but hey, he asked and guess what he’s getting a new recipe today, YOU’RE WELCOME!!

I do have more Instant Pot recipes in the works for you all, since I’ve been convincing so many people to buy them! I also recommend looking out for some killer Black Friday deals so if you don’t have one, you can stop complaining and TREAT YO’SELF to one.

Egg Bites in the Instant Pot

My sister-in-law knew that I loved the egg bites and suggested I try them in the Instant Pot because she, herself has been making them and loves them for her and her family. I easily could have used a recipe but I very much enjoy trying to make my own. I knew that the cups had eggs & cottage cheese and figured I’d figure out the rest.

I went for a more Mediterranean feel with these but think I’m going to be adding more flavors to them as they are so easy to make, so easy to eat and just all around #sassyapproved.  The cool thing is that if you make these at home they are WAY cheaper than if you buy them out, so you get to eat healthy for cheaper, win-win.

Egg Quality

While I’m all about this balanced real food approach lately (and always). I also want you to focus on quality over quantity as it relates to your diet. People ask me all the time: “How many eggs can I eat in a day?” I always say “it depends”.

What does it depend on? Well, a ton of factors but I promise you the biggest factor as it relates to eggs is the quality OF the eggs. I would bet that the quality of eggs found in Starbucks’ egg bites is nothing to write home about. Sometimes when you are on the go, you have to make compromises. However, when you are home, you have a bit more freedom to make better quality choices.

Nellie’s Free Range Eggs

You have so many options when you are at the grocery store and it can be hard to know which eggs to buy. Now, if you’re lucky you have chickens at home OR friends with chickens. I’m lucky and have lots of friends with chickens, but sometimes I need more eggs because I cook A LOT.

One of my go-to egg purchases is Nellie’s Free Range Eggs. I can find them at my local grocery store(s) and don’t have to pay an arm and a leg to get them. I know that they will almost always have a dark yellow yolk (normally means more nutrients in the yolk) and they will taste phenomenal.

They are Certified Humane & Free Range meaning they have room to roam and be chickens. Just look for the purple carton in the egg aisle or check out where to find them here. They are eggs you can feel good about and enjoy all at once.

Alrighty, on to the real reason you’re here, the Egg Bites in the Instant Pot. Enjoy and if you do, make sure to tag me on @thesassydietitian so I can see what you’re making!

Pro tip: grab yourself an actual mold to make things easier or be verrrrrry careful when putting the egg cups in with these because otherwise, you might have a disaster in the instant pot, or on your counter.

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egg bites

Instant Pot Egg Souffle Cups (Starbucks Copy Cat Recipe)

  • Yield: 6-8 1x
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Ingredients

  • 4 eggs
  • 1/2 cup cottage cheese
  • 1/2 cup roasted red peppers, sliced thin
  • 1/4 cup fresh basil, chopped
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 cup water

Instructions

  1. Whisk or blend (in a blender) all ingredients except water until frothy and combined evenly.
  2. Place 1 cup of water in bottom of Instant Pot
  3. Fill 6-8 egg cups/molds with mixture (ok if filled to the top), place on trivet, and place trivet on top of water in the Instant Pot
  4. Seal Instant Pot, set to steam and set time to 10 minutes.
  5. Once done, allow to naturally release for 10 minutes, then open vent, remove from Instant Pot, let cool and enjoy!

Did you make this recipe?

Tag @@thesassydietitian on Instagram

What are some of your go-to meals/snacks on the road?!

xoxo,

Sassy

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Pin Now, Egg Bite Later

egg bites

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Filed Under: Breakfast/Brunch, Recipes

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Comments

  1. Nicole G. says

    February 25, 2019 at 11:30 am

    Love these. Have a 2 little silicone egg cup trays that make 7 little egg balls a piece. Stack 2 of them in the instant pot at a time, they come out a little misshapen, but still delish. Also, for some extra protein, I dice up 2 cooked chicken sausages and put them in the bottom of the egg cups before I pour the egg mixture in, usually get 3 trays worth with the above recipe. Take 4 little egg balls for a quick breakfast!

    Reply
    • Laura Ligos, MBA, RD, CSSD says

      February 25, 2019 at 3:53 pm

      sounds amazing! and good additions!

      Reply

@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
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Now time to introduce this sassy human who is already so well loved to the world...
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Introducing 

💙 Connor James Ligos 💙
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After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
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We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
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Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
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Mom, Dad & Bode are all doing well!
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#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
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What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
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So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
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Why do I share this? 
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Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
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I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
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People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
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Got it!?! 
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Ok, carry on.
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xoxo,
Sassy
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#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
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Instead we should look to the grey area in between for our nutrition guidance. 
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What do I mean?
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I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
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We can have a glass or 2 of wine but we should probably also drink some water. 
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We can take rest days but we should also find ways to move our bodies regularly.
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And the list goes on.
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It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
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How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
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Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
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Xoxo,
Sassy
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#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

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