41 of the best keto egg fast recipes PLUS everything you need to know about how to do a keto egg fast diet with 5 simple egg fast rules to follow.
Get your FREE PRINTABLE keto egg fast diet 3-day meal plan and the ultimate egg fast FAQ.
Medical Disclaimer -Before embarking on any change in diet, lifestyle or activity, you may need to be under the supervision and care of your primary healthcare provider. This article should not be construed as medical advice, nor should it be substituted for medical advice from your healthcare provider. By continuing to read this article, you assume all responsibilities and risks for instituting lifestyle management.
What is an egg fast?
The keto egg fast diet is a short temporary diet of eating mainly eggs, cheese, and healthy fats for 3-5 days.
It is often used by those on a keto diet to kick start weight loss or to give rapid weight loss.
Eggs are a versatile source of protein and healthy fats on the keto diet food list.
Eggs are the perfect keto food because they are low carb, moderate protein, and high fat which can promote nutritional ketosis, fat burning, and fat loss.
Does the 3-day egg fast work?
Doing a short egg fast cuts your carbs dramatically which can help you reach nutritional ketosis rapidly. Most people who complete an egg fast in Ditch The Carbs PRO lose between 2lb – 6.5lb (1kg to 3kg).
A keto egg fast is a temporary high-protein low-carb moderate-fat diet, compared to the regular keto diet.
Restricting carbs dramatically for a few days can help to maintain stable blood sugar control, to improve insulin resistance, and is only a short-term diet plan to prevent any nutritional deficiencies.
How much weight can you lose on the egg fast diet?
Results will vary from person to person and weight loss cannot be guaranteed but when you cut back on sugar, carbs, and junk food, most people lose weight.
If you have hit a weight loss stall, or a weight loss plateau, a short 3-day egg fast may be just the thing you need.
Egg fast rules 101
There are many types of egg fasts. The most common keto egg fast rules are that you eat eggs, cheese, and healthy fats for 3-5 days.
The original egg fasting rules are outdated and encourage you to eat too much fat which can stop you from losing weight. The old typical egg fast was tricky and complicated.
The old keto egg fast rules:
- Eggs must be the main source of protein and fat.
- Consume 1 tablespoon of butter with each egg consumed.
- Eat an egg within 30-minutes of waking.
- Eat eggs every 3 hours, and no later than every 5 hours.
- Even if not hungry, consume 1 egg.
- Consume up to 1 oz (28g) of full-fat cheese per egg consumed.
- Eat a minimum of 6 eggs per day.
- Stop eating 3 hours before bed.
- Up to 3 cans of diet soda are allowed per day.
- No vegetables or fruits are allowed.
- Add up to 2 tablespoons of insoluble fiber each day (such as psyllium husk powder).
Keto diet myth 1: You should eat high fat and reach a daily fat goal.
Truth: You only need to eat enough healthy fat until full.
Keto diet myth 2: If you’re hungry, eat more healthy fat.
Truth: If you’re hungry, add more protein. Protein is healthy, filling, and contains the essential building blocks for muscle growth and tissue repair.
Keto egg fast diet myth 3: Eat eggs continuously throughout the day, even if you’re not hungry.
Truth: If you’re not hungry, there is no need to eat. Intermittent fasting has so many health benefits.
Keto egg fast diet myth 4: For every egg consumed, you MUST eat fat (even if you’re not hungry).
Truth: If you’re still hungry, don’t eat more fat with each egg consumed, eat another egg! It’s the protein that keeps you fuller for longer, with half the calories of fat.
The new keto egg fast rules:
You only need to follow these 5 simple egg fast guidelines.
- Eggs must be the main source of protein and fat.
- Consume healthy fat and full-fat cheese only as needed.
- Eat enough eggs as needed. There is no minimum or maximum.
- Stop eating 3 hours before bed.
- No vegetables or fruits are allowed.
Egg fast diet recommendations:
For the best results and improved weight loss, these are recommended guidelines, but not mandatory.
- Buy the best free-range eggs – if these are outside of your budget, it is not necessary to eat organic pasture-raised, grass-fed, hormone-free eggs.
- Stop diet drinks – it’s best to cut back or stop diet drinks, but if these make the egg fast diet more sustainable, you may drink 3 per day.
- Sweeteners – are allowed, but for some people, sweeteners will trigger more sugar cravings. Avoid when possible.
- Keep sauces to a minimum – sauces, herbs, spices, and condiments soon add extra unwanted carbs BUT they do make the keto egg diet enjoyable.
What can I eat on the egg fast?
If the thought of eating eggs for breakfast, lunch, and dinner is overwhelming, you won’t get bored with these delicious egg fast recipes.
You eat eggs, cheese, and healthy fat. You avoid all carbs, but you can drink tea, coffee, and diet soda, and enjoy herbs, spices, and some sauces.
By using a variety of egg cooking techniques and flavors, you can make a wide range of egg recipes that are sweet or savory.
Ingredients for Egg Fast:
- Healthy fats
- Extra virgin olive oil
- Coconut oil
- MCT oil
- Avocado oil
- Full-fat dairy
- Full-fat cheese – cheddar cheese, mozzarella cheese, brie, camembert, parmesan cheese.
- Cream cheese
- Heavy whipping cream
- Full-fat milk (in minimal quantities)
- Sour cream
- Flavors (sugar-free condiments)
- Salt, pepper, seasonings, herbs, spices
- Tabasco sauce
How many eggs do you eat on an egg fast?
Most people at between 11 and 25 whole eggs per day based on their minimum daily protein intake.
You won’t need to eat all those eggs if you are also eating dairy (which also contains protein).
Nutrition in 1 medium egg (44g): 5.5g protein, 4.7g fat, 0.5g carbs, 68 calories.
Nutritional values from cronometer.com
Minimum protein intake: for a 70kg sedentary women = 0.8g/kg (0.36g/pound) = 56 grams of protein per day = 11 eggs
High protein diet: for a 70kg sedentary women = 1.5g – 2g/kg = 105g – 140 grams of protein per day = 19-25 eggs
Are there side effects of an egg fast?
If you are not already on the keto diet, low-carb diet, or your carbs have been creeping back up, you may experience the keto flu.
Keto flu symptoms are headache, lethargy, low energy, tiredness, thirst, cramps, sickness, and sleep issues.
The best way to prevent many of these keto flu symptoms is by increasing your fluids and electrolytes.
Egg fast menu ideas
What can you eat if you’re only eating just eggs? You can enjoy so many recipes such as poached eggs or fried eggs for breakfast, keto cloud bread with cream cheese for lunch, and creamy curried deviled eggs for dinner.
Choose from any of the delicious recipes below.
Egg fast diet meal plan
Eggs can be used in savory and sweet recipes to build an entire 3-5-day egg fast meal plan.
This is an example of what you could eat on your egg diet for the next few days, but feel free to choose any of the delicious keto recipes below. Use the recipes below to make your own 5-day egg fast menu plan.
41 easy and delicious egg fast recipes
The keto egg diet can get boring if all you do is eat scrambled eggs or boiled eggs but with the egg fast meal plan you’ll never be bored with eating only eggs.
If you’ve hit a weight loss plateau, the keto egg fast diet may be what you need to kick start weight loss again with fast results. It’s so easy with egg salads, cream cheese pancakes, frozen egg custard, and even an egg fast cheesecake!
Keto egg fast recipes (breakfast)
Some keto egg fast meals, don’t even need a recipe such as:
- Quick scrambled eggs in butter
- Grilled cheese such as grilled halloumi (fried halloumi)
- Poached eggs with melted butter (or homemade mayonnaise on top)
- Fried eggs in butter with cheese sprinkled on top
- Hard-boiled eggs wrapped in a cheese slice
If you love omelets, you’ll love the reverse omelet with crispy cheese on the outside. Omit the ham filling.
Egg wraps are one of the classic egg fast recipes that are quick to make. Fill with cheese or creamy egg salad.
Can you believe you can make the best flourless keto waffles with only eggs and cream cheese? Weight loss couldn’t get any easier.
Eat these delicious egg fast pancakes with a side of scrambled eggs using the leftover yolk for the perfect egg-to-fat ratio meal.
These fluffy scrambled eggs are full of shredded cheddar cheese, just omit the wilted spinach.
These keto cream cheese pancakes are one of the best keto egg fast recipes to start your day. Make a double batch for easy breakfast meal prep.
Keto egg fast recipes (lunch + dinner)
Once you have a large supply of hard-boiled eggs, chop up a few and mix with homemade mayonnaise and curry powder for a creamy keto egg salad.
Perfect for breakfast, lunch, or dinner, this easy keto-friendly egg quiche recipe is easy to make and great for meal prep. It’s a crustless cheesy dish that can be eaten every day for your 3-day egg fast.
Chaffles are so easy with 1 egg and shredded cheese. You can make them sweet or savory and can be used for quick and easy keto bread. Fill with cream cheese or scrambled eggs.
Keto cloud bread is made with whisked egg whites, cream cheese, and egg yolk mixture. The perfect soft and fluffy sweet or savory keto bread.
Only eggs and cheese (plus a pinch of xanthan gum) make this keto pasta quick and easy. Serve with extra virgin olive oil and some Italian herbs and shredded parmesan.
Simple keto cloud eggs (puffed egg or egg cloud is a new way to eat breakfast.
A quick and easy keto egg drop soup recipe done in seconds is made with only a few ingredients. The bone broth will really help with maintaining electrolytes and fluid too.
Only a small amount of almond flour goes into making this homemade keto egg noodles recipe, with a perfect texture and only 4 ingredients. 8 minutes to bake is a perfect addition to your keto egg fast recipes.
Keto cloud bread made with mascarpone cheese is a great way to change up your egg fast diet. Serve with a little butter or cheddar cheese, or make an egg sandwich with it.
These keto egg crêpes are ready in 5 minutes! They are perfect for breakfast or a quick lunch, made with eggs, cheese, and heavy cream! Roll them up or serve folded with your favorite fillings. Omit the ham.
These egg white wraps are a healthy breakfast idea for a busy morning. Using just a few ingredients and ready in minutes, this breakfast wrap is low-carb and gluten-free.
The keto egg salad recipe is a tasty way to get a protein-filled satisfying meal. This recipe includes instructions on how to make Instant Pot Egg loaf -the best kitchen hack to make hard-boiled eggs effortlessly.
If you love keto cloud bread then you’ll surely love this cloud bread cheese Danish. It’s a delicious addition to your egg fast menu.
What could be easier than eggs baked with grass-fed butter and cheese?
The original and best creamy keto fettuccini Alfredo has to be one of the most delicious keto egg fast recipes.
An egg fast garlic bread can be enjoyed with your keto fettuccini Alfredo.
Belgian keto waffles and grilled cheese make egg fasting worthwhile.
Spicy low-carb cheese enchiladas are delicious for Taco Tuesday and a spicy egg fast diet.
Keto egg noodles are a healthy pasta alternative to regular pasta made with wheat. Add a few drops of hot sauce or melted butter and chopped herbs for a tasty egg fast dinner.
Keto egg fast recipes (sweet)
During your egg fast diet, you’ll want to be your meals on savory recipes, but having a few sweet egg fast recipes on hand can make your egg diet a little easier to handle.
An egg fast shake is quick and easy when you throw all the ingredients together in your blender and blitz until smooth, creamy, and ready to drink.
With most of the sweet keto egg fast recipes, only add a minimal amount of sugar-free sweetener and a modest amount of whipped heavy cream. Avoid all fruit, even if it is low-sugar berries.
Soft and delicate keto egg fast crepe recipe based on the popular snickerdoodle cookie. Smother in melted butter and cinnamon to serve. Who says an egg diet is boring?
These cream cheese pancakes are gluten-free and perfect for a low-carb breakfast. Just mix a few ingredients to make this delicious egg-fast-friendly recipe.
Coffee lovers, this coffee custard pudding is perfect when you’re doing the keto egg fast diet. It’s simple to make and ready in just 20 minutes.
The perfect way to use up any leftover egg whites is to make a fluffy keto pavlova (baked meringue).
A quick and simple keto egg fast ice cream is an egg-fast-friendly frozen custard that is easy to make and takes just a few ingredients! Low carb and sugar-free, you won’t believe how good it is!
Is ice cream allowed on the keto egg fast? Absolutely, with this keto frozen dessert made with eggs, mascarpone, vanilla extract, and sweeteners.
There are just 0.7g of total carbs in this egg-fast-friendly frozen custard. It’s the perfect treat when you want some ice cream while egg fasting!
Delicious keto egg fast cheesecakes with whipped sugar-free frosting. It’s worth going on a keto egg fast diet for these alone!
Keto egg fast recipes (snacks)
Keep a bag of hard-boiled eggs in your fridge for an easy-to-grab egg fast snack. Each boiled egg has 5.5g protein and only 0.5g carbs.
Keto cloud egg crisps are the perfect keto snack for your egg fast diet. Use for your evening with wine or as a keto canape for your guest, you will love how easy and simple this is to make with egg whites and cheddar cheese.
Curried deviled eggs (devilled eggs) can be eaten as a keto egg fast breakfast or snack.
Learn to make the best hard-boiled eggs in the air fryer without any boiling water. This hands-free method delivers perfectly cooked and easy-to-peel eggs every time!
My favorite way to make a quick keto egg fast snack has to be a cheese stick dipped in homemade mayonnaise. Mayonnaise is only an egg and olive oil, with some herbs and spices.
Keto egg fast recipes (sauces)
Adding a tasty sauce to your egg fast meal plan will make eating eggs not so boring.
You can also enjoy:
- Hot sauce
- Tabasco sauce
- Yellow mustard powder
Keto egg fast FAQ
Follow the simple egg fast diet rules and the egg fast menu. If you have any questions, be sure to join our Facebook group. I’d love to know your favorite egg recipe.
There is much debate over free-range eggs vs barn-raised eggs. Free-range eggs and organic eggs are slightly better nutritionally, and much better for the health and welfare of the chickens. However, if your weekly grocery budget cannot afford free-range and organic produce, then regular eggs will still be better than a fast food meal with soda and fries.
Boredom with only eating eggs, just eggs, and nothing but eggs. It can be a restrictive diet, but with these 41 delicious egg fast recipes, you will never be bored.
The easiest meals and snacks are boiled eggs, fried eggs, and sticks of cheese.
Some people like to transition one meal per day back to a regular keto diet. Don’t go straight back onto a diet full of carbs and undo all your hard work. A healthy diet is for life, not just while you want to lose weight.
Yes, you can enjoy heavy cream in keto egg fast recipes, but just make sure you don’t go overboard and drink too much or eat too much. There are 2.6g net carbs per 100ml in heavy cream.
No, alcohol inhibits weight loss because alcohol is always metabolized before fat.
Yes but make sure you don’t drink too much milk or cream in your coffees. Count your carbs and make sure they don’t go over your daily carb limit.
You can drink up to 3 cans of diet soda each day, but for optimal weight loss, drink only water.
Do not stop taking any of your regular vitamins or supplements, as long as you check their labels and they are sugar-free.
This is only a short-term diet, you are not meant to stay on a keto egg fast diet plan for more than 3-5 days to avoid dietary deficiencies.
Any full-fat cheese can be eaten. Cheddar cheese, cream cheese, brie, camembert, and parmesan cheese. Any cheese without a high carb count so to keep your blood sugar stable.
You can enjoy healthy oils and healthy fats such as butter, lard, extra virgin olive oil, coconut oil, avocado oil, ghee, grass-fed butter, and macadamia oil.
You may develop a disliking of eggs, but not an intolerance to eggs.
This is one of the biggest cholesterol myths that eggs raise cholesterol and play a role in heart disease. In fact, dietary cholesterol is not related to cholesterol in your blood.
You can swap butter for other healthy fats such as extra virgin olive oil and coconut oil, and you can swap dairy-free cheese for vegan cheese.
Most of your initial weight loss will be fluid and water. You may put back on 15% -20% of your weight loss because when you go back to a few carbs, the glucose and stored glycogen will retain water and your weight will rebound a little.
Go back to your regular keto lifestyle to continue gradual fat burning and losing weight.
No, fruits and vegetables have natural sugars and carbs which are excluded from the egg fast meal plan. You can transition back and slowly reintroduce low-sugar fruits and low-carb vegetables once your short 3-day egg fast is over.
But if adding a few chopped crunchy vegetables (such as celery slices) into your creamy deviled egg salad keeps your meal plan exciting and adds a little crunchy texture, then go for it. The main thing is to not add too much and too often. Your goal is losing weight, not to twist the egg fasting rules.
You can use egg protein powder as long as you check the nutrition information and the ingredients list to ensure there is no added sugar. Your eggs should only be a source of protein and fat, nothing else.
Some people get constipated, whilst others experience some mild diarrhea. If you are worried, many people like to take 2 tablespoons of psyllium husk each day (a good source of fiber). Many people also like to take a magnesium supplement for reduced muscle tension and to have regular bowel movements.
No. You can’t use an egg replacement in this meal plan, but you might like to do a high-protein low-carb diet instead.
Leftover egg whites are perfect to use in a keto meringue. Fill with a small amount of whipped cream for an easy keto egg fast dessert.
Add any leftover egg yolks to your next meal of scrambled eggs or save them covered in the fridge for up to 3 days and use them to make sugar-free lemon curd.
It’s a quick blender recipe that uses cream cheese, eggs, water, sweeteners, caramel flavors, or vanilla extracts.
It depends. Some people love drinking bulletproof coffee each morning, whilst others avoid it because it is freshly brewed coffee blended with MCT oil. So there is no protein to keep you full and zero nutrition.
As the name suggests, the boiled egg diet only allows you to eat boiled eggs. It is a restrictive diet and boring so most people lose weight because they cannot eat another boiled egg.