A collection of 30 Egg Fast Recipes for weight loss support. With these easy egg diet dishes, you’ll kick in ketosis quickly and lose weight fast.
Like many of you, I’ve been cutting carbs for a long time. However, my eating plan is more low carb vs keto. So I may not be cutting carbs enough while in maintenance.
Some of my weight issues might be from overindulging in low carb sweets. Although insulin isn’t affected by low carb sweeteners, the appetite-regulating hormones ghrelin and leptin are likely impacted. And an imbalance of the hunger hormones can often lead to overeating.
That’s why I often turn to egg diet recipes for weight loss. Not only is the plan easy to follow, the dishes are super simple. That’s because you make them all with minimal ingredients. And you can even include egg based desserts!
What Is A Keto Egg Fast?
Most people credit Jimmy Moore of Livin La Vida Low Carb for coming up with the original egg diet plan. He lost 27 pounds after eating primarily eggs for a month.
Jimmy’s plan used the following 10 egg fast rules:
- Must eat eggs as the primary source of fat and protein.
- 1 tablespoon of butter (or other fat source) used per egg consumed.
- Must eat an egg within 30 minutes after waking.
- The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
- Must follow the schedule even if not hungry (Eat 1 egg when that happens).
- Cheese will be permitted up to one ounce per egg.
- A minimum of a half-dozen eggs must be consumed daily.
- Use local pastured eggs loaded with healthy omega-3 fats and Vitamin D in your egg fast recipes.
- Egg consumption will cease three hours before bedtime.
- Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.
My Egg Fast Results and Rules
When I did my 5 day egg fast last year, I used the modified rules at Fluffy Chix Cook and lost about 4 pounds. I did gain a pound or two right after, though, which is normal.
- Hold off eating egg diet recipes for at least 3 hours after waking up. (I take a thyroid pill as soon as I wake up which is most effective if I wait at least an hour before eating. And, I’ve had success with intermittent fasting. So, I prefer waiting several hours before having breakfast.)
- Eat 3 meals a day. Each meal should consist of a minimum 2 eggs with 2 tablespoons fat (butter, coconut oil, avocado mayo, olive oil, MCT oil, etc.). Therefore, you should eat a minimum of 6 eggs per day.
- An optional 1 ounce of full fat cheese (cheddar, mozzarella, Parmesan, cream cheese, Monterrey, etc.) can be eaten with each egg, up to 6 ounces of cheese per day.
- If hungry between meals, eat one egg with a tablespoon of fat as a snack.
- Don’t go more than 5 hours between meals.
- Stop eating at least 3 hours before bedtime.
- Drink at least 64 ounces of water each day, preferably more.
- Take adequate magnesium, sodium, and potassium.
- Refrain from using sugar alcohols. (concentrated stevia and monk fruit are what I use)
- Limited seasonings to less than 1 gram of carb per serving in egg fast recipes.
Meal Plans For An Egg Diet
This may sound really restricting and boring because you have to eat eggs all day. But, it’s not as difficult as it appears.
There are so many things you can make with eggs, fat, and cheese. You don’t have to limit your meals to only fried eggs, omelettes, and quiche. A lot of people have had success losing weight fast by following an egg fast diet plan.
You can download my recipes and rules in this ultimate guide. It also includes a 3 day egg diet plan!
Egg Fast Recipes For Weight Loss
To help you get going on an egg fast diet plan, I’ve put together this list of 30 egg diet recipes. You may need to adjust a few of them to get the whole egg in. For example, if you are eating the meringue cookies, you might want to eat them with a yolk only egg fast frozen custard.
If you have any questions on the egg fast diet plan, please ask in the comments section of this post. For more help, I recommend joining an egg fast specific Facebook group. I’m a member of several groups. This group, Egg Fast – Stall = Breaker (Diet), is my favorite.
Egg Diet Recipes
Recipes to use on a keto egg fast for weight loss. The short term diet is often used for losing weight when it’s stalled. It’s not meant to be followed long term.
1. Egg and Cheese Quiche Recipe for and Egg Fast Diet
Baking a cheese quiche at the start of your egg fast is an easy way to make multiple meals at once. It’s a filling dish to serve for any meal of the day!
2. Keto Cloud Bread Recipe (Oopsie Bread Rolls )
Breakfast and lunch egg sandwiches are possible on an egg diet when you make cloud bread. With less than one gram carb for each roll, what’s not to love?
3. Egg Fast Frozen Custard Low Carb Ice Cream Recipe
For those doing the fast during the summer, this simple frozen custard dessert will really hit the spot. It’s a simple egg based ice cream that won’t know you out of ketosis.
4. Low Carb Deviled Eggs without Vinegar
Deviled eggs are the perfect snack for any low carb diet. Just be sure to use a mayonnaise made with a healthy fat like avocado oil.
5. Low Carb Keto Egg Salad for Egg Fast
Egg salad sandwiches are possible on a keto egg fast. Just serve the salad on cloud bread!
6. Egg Fast Cloud Cake with Coffee Buttercream
Have something to celebrate and want a special treat? This keto cloud cake is so low in carbs, it’s fine to have while egg fasting.
7. Coffee Egg Fast Custard Pudding
Need an easy dessert that’s egg fast friendly? Try coffee custard. It’s not only simple but gives a little energy boost too.
8. Egg Fast Lemon Pudding Custard
Not into coffee, you can make a lemon flavored custard pudding instead. Or use the base recipe with another flavor extract to make endless possibilities.
9. Buttery Asiago Baked Eggs – Egg Fast Recipe
Baked eggs are about as easy as it gets when it comes to making breakfast. And to up the fat, these have plenty of butter and a sprinkling of cheese.
10. Egg Fast Sugar Free Meringue Cookies
You’ll need to pair these meringue cookies with another food like a yolk only custard. That way you’ll be getting in the required whole egg.
11. Flourless Cinnamon Egg Fast Pancakes
Tired of eating eggs for breakfast? This recipe cleverly disguises the eggs into tasty cinnamon pancakes.
12. Egg Fast Coconut Oil Mayonnaise for Keto Diet
Commercially prepared mayo made with healthy fast are a lot more expensive than making your own. So why spend the extra money when it’s so easy to make homemade mayonnaise?
13. Pressure Cooker Hard Boiled Eggs – Cosori 2 QT Review
An electric pressure cooker is a great way to hard cook eggs under pressure to perfection every time. Just be sure to adjust the time to exactly how you like them!
14. Egg Fast Frozen Custard (Ice Cream sort of) Recipe
Photo Credit: www.ibreatheimhungry.com
You’ll love this egg fast friendly “ice cream” treat. And it’s easy to vary the flavor to change it up.
15. Instant Pot Poached Eggs
Photo Credit: stepawayfromthecarbs.com
Make poached eggs easily in the Instant Pot. Not only easy, but they come out perfect every time!
16. Egg Fast Recipe – Tex Mex White Egg Pizza a Low Carb Keto Pizza Bonanza!
Photo Credit: fluffychixcook.com
Pizza for breakfast? Sure, why not? You’ll love this simple recipe for a Tex Mex white pizza with egg based crust.
17. Keto Egg Fast Custard – Salted Caramel
Photo Credit: www.ibreatheimhungry.com
It won’t even feel like dieting when you include a scrumptious keto salted caramel custard in the meal plan. So be sure to add this dessert into the menu.
18. Keto Egg Fast Lemon Filled Danish
Photo Credit: ketogenicwoman.com
Having trouble watching others stuff high carb pastries in their mouth at work? Give yourself this egg fast lemon custard danish to enjoy without guilt.
19. Egg Fast Recipe | Quick Keto Egg Drop Soup
Photo Credit: fluffychixcook.com
If it weren’t for all the high carb thickener, the egg drop soup at Chinese restaurants would be a good choice. So do yourself a favor and make this keto friendly version instead.
20. Keto Egg Fast Deviled Eggs (Low Carb)
Photo Credit: www.ibreatheimhungry.com
You can never have enough deviled egg recipes, especially while egg fasting. Here’s another one to keep handy for easy snacks.
21. Egg Fast Recipe – Fried Boiled Eggs with Yum Yum Sauce
Photo Credit: eatingforteal.blogspot.com
Want to give ordinary hard boiled eggs a bit more flavor? Fry hard cooked eggs and drizzle on some low carb yum yum sauce!
22. Keto Egg Fast Buffalo Omelette (Low Carb)
Photo Credit: www.ibreatheimhungry.com
Why make a boring omelette with just egg and cheese? This one spices it up with some Buffalo chicken flavor!
23. Egg Fast Breakfast Biscuit – Low Carb Keto Breakfast Yum
Photo Credit: fluffychixcook.com
Miss the quick drive through breakfast sandwiches? You can make an even better version at home with this ultimate egg and biscuit sandwich.
24. Egg Fast Caramel Machiatto Cheesecakes – Low Carb
Photo Credit: www.ibreatheimhungry.com
Wow! Who would have thought that cheesecakes could be egg fast friendly. These little caramel machiatto cheesecakes are bite-sized pieces of heaven that won’t break your fast.
25. Air Fryer Hard Cooked Eggs works and works well.
Photo Credit: thisoldgal.com
If you have an air fryer, you can use it to make air fried hard cooked eggs easily. It’s just one more way to prep up on egg snacks while fasting.
26. Egg Fast Fried Egg Fundido – Low Carb Keto Fandango!
Photo Credit: fluffychixcook.com
Spice up your morning routine with this keto friendly fundido. It’s got all the cheese and pepper kick of the traditional Mexican dish.
27. Keto Egg Fast Snickerdoodle Crepes (Low Carb)
Photo Credit: www.ibreatheimhungry.com
If you like to start the day off with a little treat, these keto snickerdoodle crepes are for you. And they can be made ahead to enjoy all week long.
28. Egg Fast Recipe: Egg Puffs
Photo Credit: ketogenicwoman.com
Egg puffs, or clouds, are eggs baked in a puffy egg white shell. You can even throw in the extra yolks in the middle!
29. Keto Egg Fast Fettuccini Alfredo (Low Carb)
Photo Credit: www.ibreatheimhungry.com
Fettuccini is possible on an egg diet when the noodles are made of egg! Pair them with a creamy sauce and you’ve got one of the best keto egg fast alfredo recipes.
30. Simple Egg Fast Popper Puffs Put Excitement Back in Low Carb Keto Breakfasts
Photo Credit: fluffychixcook.com
It only takes about 80 seconds to make a quick and easy egg popper for breakfast. It’s sure to become a regular even after your egg fast is done.
Lisa MarcAurele has been creating low carb recipes for herself and sharing them with others since 2010. She enjoys experimenting in the kitchen. The results are low sugar foods that taste like high carb favorites!
