Keto egg fast recipes (2024)

Keto egg fast recipes (1)

The Keto Egg Fast diet has a few buzz words in it that intrigued me when I first heard about it. As I started looking at all sorts of keto egg fast recipes, I knew I needed to share all about it!

Keto egg fast recipes (2)

About the Keto Egg Fast

First, EGGS. I love eggs, and I love them just about any way they can be prepared. I could honestly eat eggs every single day, but that doesn’t work as a meal plan for the rest of my family!

Second, FAST. Fasting is a trendy way to be healthier. There are various types of fasts, like cleanse and detox fasts, but I think weight loss fasts are the most popular. Fasts either exclude a wide variety of foods or they limit your diet to a very small number of foods and/or drinks.

If you’re interested in fasting with food you must check out my Prolon review!

The goal is to kick start your weight loss. It’s also used to break through a weight plateau. While anyone can do this fast, it’s intended for people on the keto diet because it’s focused on ketogenics and your body’s ketosis.

Finally, KETO. I’ve temporarily hopped on the ketogenic train a few times in the past two years and both times I’ve been thrilled, absolutely thrilled, with the results! I admit, it’s not easy, and starting the keto diet is the hardest part.

But I couldn’t argue with how effective this diet was for me. I dropped 4 pounds after four days on the keto diet. In the end, I had lost 15 pounds after 30 days on keto.

Why didn’t I stay on it? To be completely honest, it’s because I had a vacation and two other trips planned. I knew it would be unhealthy for me to try to stick to the diet and cheat, and I also knew that I would cheat. So I stopped counting carbs.

But now I’m ready to start again, and the keto egg fast is the best place for me to start!

Keto egg fast recipes (3)

What is the Keto Egg Fast?

The keto egg fast is a very restricted keto diet designed to kick start weight loss when done for three to five days. My friend Tessa did the fast for five days and lost 7.5 pounds!

It encourages eating eggs (duh) which are high in protein and generally very filling. It also limits allowed foods to a very specific list, which means you’re definitely following a keto diet if you do this fast.

In addition to the limited diet, there are several rules that also need to be followed on the fast.

What can you eat?

The keto egg fast allows you to eat the following foods:

  • Whole eggs
  • Butter
  • Healthy fats
  • Cheese
  • Black coffee
  • Plain tea
  • Water
  • Diet soda

Keto egg fast recipes (4)

What are the rules?

Be prepared, because there are plenty of rules to follow! It’s not complicated. I think it’s pretty intuitive if you keep in mind that you’re consuming just protein and fat for the duration.

  1. You must consume 1 tablespoon of butter or healthy fat per egg consumed. Real mayonnaise is permitted as a fat.
  2. You must eat on the schedule even if you’re not hungry.
  3. You must eat a whole egg within 30 minutes of waking up.
  4. Eat an egg-based meal every three to five hours.
  5. Stop eating three hours before you go to bed.
  6. At least six whole eggs should be consumed daily.
  7. Seasonings should be less than 1g net carbs per egg, up to 5g in net carbs per day.
  8. You may eat one ounce of full fat cheese per egg, up to four ounces per day.
  9. Drink at 8 8-ounce glasses of water each day.
  10. Diet soda intake should be limited to three servings per day.
Keto egg fast recipes (5)

What are the biggest challenges of this diet?

After reading both the list of allowed foods and the rules for the fast, I’m sure it’s easy to see the hardest part.

The first challenge is the restrictive nature of the fast. All your meals, all your food intake, is centered around eggs. If you’re eating, you may be having cheese and seasonings, but you’re also definitely eating eggs with those things.

Thankfully, some very smart people have come up with a bunch of creative keto egg fast recipes to help you get through the short-term fast. Those recipes can be found below.

The other difficult part is the fact that it will just feel unhealthy. Eating only eggs and fat and cheese all day, for several days in a row will do that. You can’t have vegetables or fruit while fasting.

You may also crave some crunch if you stick to traditionally prepared eggs and cheese. Thankfully, there are ways to prepare your cheese to help you get past that craving.

What are easy foods to eat on the Keto Egg Fast?

In a way, the rules make it pretty easy to eat and stick to the plan. Yes, it’s restrictive, but you can totally chose to keep it simple. You just need to prepare eggs.

Keto egg fast recipes (6)

Easy keto egg fast recipes

This list is hardly even recipes. It’s just a few suggestions for easy ways to get your required fat and eggs in while you’re on the diet.

  • Scrambled eggs in butter
  • Fried eggs in butter
  • Hard boiled eggs with coconut oil on the side
  • Poached eggs with melted butter on top
  • Chopped hard boiled eggs with mayonnaise

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Keto Egg Fast Recipes

The above list of easy recipes will get you through if you don’t need variety, but you might need something different. This is especially true if you’re fasting for the full five days.

I’ve found the best keto egg fast recipes to share with you! Check them out and let me know if you try them.

One thing I love about this list is that it includes some desserts. Keep in mind that the desserts usually have a 0 net carb sweetener in the recipe. Don’t make those recipes if you’re going to be totally strict with the diet.

Make these recipes:

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Don’t these egg fast waffles look delicious? I don’t even understand how a combination of eggs and cream cheese can end up looking like this!

Keto egg fast recipes (9)

There’s something about deviled eggs, and these are so much more than a party food!

Pasta! You can have pasta with sauce if you use these two keto egg diet recipes for the fettuccini noodles and alfredo sauce. Yum!

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Traditional garlic bread is definitely not low-carb, so I love seeing something like this recipe!

Keto egg fast recipes (12)

A grilled cheese is like the opposite of fried eggs. Which is a weird comparison. But if you’re tired of eggs, this recipe for a grilled cheese fits into the rules!

Keto egg fast recipes (13)

Egg fast or not, regular gnocchi is never a keto food. So this recipe for faux gnocchi made with just eggs, cheese and a few seasonings would be a great way to mix up your meals!

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Let me tell you, spicy – or even spiced – food didn’t even cross my mind when I was thinking about egg fast recipes. But this recipe expanded my horizons!

Keto egg fast recipes (15)

The Cheddar Bay biscuits are the only reason to go to Red Lobster. Give this keto diet version a try!

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I’m all about deviled eggs and this recipe looks delicious!

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I love that hot sauce, including my favorite brand, is keto friendly! Make this buffalo sauce omelette!

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Quiche is one of my favorite foods. This crustless quiche recipe is a natural for this fast!

Keto egg fast recipes (19)

Noodles always seem so forbidden on keto. It’s usually best to try not to even think about them! I just found thisketo egg noodle recipe that may change everything!

Keto egg fast recipes (20)

This recipe for pesto wheels would be a great way to change up the routine!

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More buffalo sauce makes me happy! Check out this easy recipe for keto buffalo pasta.

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Keto cloud bread is also great for the egg fast diet! There’s a great recipe here, and there’s a bonus recipe! You can also can see how to use it for egg sandwiches.

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This recipe for keto buffalo wing dip incorporates eggs in an unexpected way, and I’m super interested in how it tastes!

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I made chaffles, chaffles and more chaffles when I did keto last time. This mini waffle maker makes the perfect size!

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Egg fast crepes require a bit of sugar substitute, so this dish doesn’t perfectly fit the guidelines. Still, if you’re craving something sweet it’s better than breaking or cheating on your diet!

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I saved the best-looking one for last. The creator of this recipe says that it’s “sort of” ice cream and instead calls it a custard. Either way, ice cream is a welcome treat while fasting!

One commenter suggested using strong black coffee instead of water, which makes it sound even better!

See how to increase your protein intake when you’re done with the fast.

Keto egg fast recipes (2024)


How much weight can you lose on the keto egg fast? ›

How Much Weight Can you lose on the Egg Fast Diet? Typically people will lose between 5 – 7 pounds on the keto egg diet.

How much cheese can I have on egg fast? ›

Eat an egg-based meal every three to five hours, even if not hungry. Eat 15 grams (g) (1 tablespoon) of butter or healthy fat per egg. Eat up to 1 ounce (28 g) of full-fat cheese per egg.

Can I eat cottage cheese on egg fast? ›

Here's a table that provides the nutritional profiles for several types of fat that you may wish to include in your keto egg fast. Food (Tbsp.) Note: Cottage cheese — a favorite among many dieters — is not recommended for a keto egg fast. It's relatively low in fat but high in protein and carbs.

Can you have mustard on an egg fast? ›

Egg Fast Guide
  1. Eggs: At least 6 per day. ...
  2. Fats (butter, olive oil, MCT oil, coconut oil, mayonnaise): 1 Tbsp per egg eaten.
  3. Cheese*(real, full fat): 1 oz per egg up to 6oz per day.
  4. Sweeteners (Stevia, Erythritol, Swerve): No more than 3 servings/day. ...
  5. Hot sauce: Small amount.
  6. Mustard: Small amount.

Can I lose 10 pounds in 2 weeks on keto? ›

Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.

Can you lose 8 pounds in a week on keto? ›

In the first week of the keto diet, many people see a very quick drop in weight — anywhere from a few pounds to as much as 10. That's because when you lower your carb intake, your body releases a lot of water weight (not fat).

What are the disadvantages of the egg fast diet? ›

A typical egg fast lasts between three to five days as this should be enough to overcome a weight loss plateau. Following it longer than this is not recommended, as it may lead to health risks, such as nutritional deficiencies and constipation.

How much weight can you lose in 2 weeks on the egg diet? ›

Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

How many eggs can you eat on egg fast a day? ›

What do you eat and drink?
  1. You must have at least 6 eggs per day (Dave had at least 15 eggs per day, and I had about 8-10 depending on my hunger!)
  2. For each egg you eat, you must add 1 tbsp of healthy fat.
  3. For each egg you eat, you can add up to 28g/1oz of cheese.
Jan 17, 2021

Can you chew gum on an egg fast? ›

Sugar-free gum minimally affects insulin levels and contains very few calories, meaning that it's unlikely to break your fast.

What are the rules for the keto egg fast? ›

Keto Egg Fasting Diet Rules
  1. Eat a whole egg within 30 minutes of waking up.
  2. Eat at least six whole eggs per day.
  3. Consume one tablespoon (15 grams) of MCT oil (this is our favorite brand – use coupon RULEDME for 15% off).
  4. Eat one tablespoon of butter (or oil) and up to 1 ounce (28 grams) of full-fat cheese per egg eaten.
Aug 22, 2021

Which cheese is good for fasting? ›

Cheese can give you with protein and fat during an intermittent fast, which will make you feel satisfied. But because cheese is high in calories, moderation is essential. Opt for healthier options such as portion-controlled or low-fat kinds.

Can you drink coffee while on egg fast? ›

You can also eat as many fruits and vegetables as you like. Beverages allowed include water, black coffee, and other zero-calorie drinks. Eggs can be prepared any way you want as long as no calories are added. That means you can't use butter or oil for cooking your egg.

Does mustard break ketosis? ›

As long as there are no added sugars, mustard is a great Keto-friendly condiment. You'll want to avoid some mustard such as honey mustard because of the added sugar. Some popular Keto-friendly mustards include yellow mustard, Dijon mustard, spicy brown mustard.

Can I eat scrambled eggs after fasting? ›

No matter whether you enjoy them scrambled, boiled, or even cooked in an omelet, eggs can be a fantastic food to choose when breaking a fast. They are packed with high-quality protein, are relatively easy to tolerate, and are a nutritional powerhouse.

How much weight can you lose on a 2 week egg diet? ›

Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

Can you lose 10 pounds in first week of keto? ›

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.

How much weight can you lose in 2 weeks on strict keto? ›

If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

How much weight can I lose in 10 days on keto? ›

You'll lose considerable water weight within the first week of going Keto. Beyond a week you can anticipate losing between 1-2lbs on average per week; this is fat loss as your body moves into ketosis. Towards the 3 month mark you may reach your target weight loss goal.

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