3 Day Keto Egg Fast (Recipes and Rules Included)
Keto Recipes - July 30, 2021

Want to know more about losing weight with the Egg Fast Diet? The 3 Day Egg Fast Meal Plan has a few simple rules. These easy egg recipes help me kick off my Keto Egg Fast diet using the simple egg fast rules.

3 Day Keto Egg Fast image of eggs butter and cheese
3 Day Keto Egg Fast

This post is sponsored by Happy Egg Co, and all opinions are my own. There are affiliate links in this post which means that I earn commission on qualifying purchases.

Spring break came and went and so did my healthy diet.  So, it’s time to get back on track and throw myself back into my Keto way of life.  I always feel so much better and clear headed when I do Keto. 

The Diet Doctor says it’ great for certain health conditions. It isn’t a fad or quick weight loss diet, for me it’s a lifestyle. It’s time for some egg fast recipes!

Keto is not as easy as the media makes it out to be; so, if you’ve never done it, do your research first.  Many people enjoy Keto snacks and the high fat diet.

But check out how to avoid nutritional deficiencies and how to get into state of ketosis.

What is the Keto Diet?

The basic concept of the Keto diet is to consume foods high in fat (healthy fats) and low in carbs. I won’t get technical and talk about the specifics like macro nutrient percentage splits, but the takeaway is that you should be eating healthy fats like eggs, cashews, avocados, peanuts, mct oil, butter, cheese, olive oil, etc… 

Lazy Keto cookbook

It doesn’t have to be a restrictive diet.

Always drink plenty of water.

Keto Egg Fast Plan

The Ketogenic Diet is all about getting your body into a state of Ketosis so that it burns fat for fuel instead of glucose. Egg fasting has become popular lately. If you have stalled or hit a weight loss plateau while doing Keto, then a 3 Day Keto Egg Fast (also known as the egg diet) as the will help you get back on track and kick start your weight loss again. 

Check out this Keto Egg Fast Diet menu Plan. Keto Egg Fast recipes are popular for weight loss, trimming down and weight loss stall. These 3 day egg fast recipes will get you back on track.

Egg Fast Keto Rules for 3 day Egg diet Plan Menu

The egg fast rules for an egg fast are very simple to follow. Don’t let them confuse you.

  1. Eat eggs all day 6-11
  2. For every egg consumed, you will have to consume one tablespoon of healthy fat; olive oil, sugar free mayonnaise, MCT oil, coconut oil, butter, or avocado oil.
  3. Consume one ounce of cheese per egg, max 4 ounces a day
  4. Eat an egg within 30 minutes of waking up.
  5. The minimum time between meals should be 3 hours.
  6. Drink the maximum of 3 diet sodas a day (optional)
  7. Do not eat sugar or sweetener.
  8. Stop eating 3 hours before bedtime.
  9. Drink 6-8 glasses minimum.
  10. Limit seasonings to less than 1g.
  11. Tea and coffee is permitted but no cream.
  12. No added dairy (besides your one ounce of cheese per egg), no meat, no veggies, no fruits.

One of the basic rules of the keto egg diet is that it’s meant for a short period of time. Fat fasts are popular, this just happens to involve eggs, simple ingredients and sample meal plans.

I recommend supplementing with electrolytes and adding magnesium, sodium and potassium supplementation (this can help with keto flu). If you feel constipated, you might want to increase your intake of coconut oil. My favorite is Better Body Foods. Magnesium should help too.

Does Egg Quality Matter?

hands opening a box of eggs next to a bowl of grated cheese butter and cream cheese for 3 Day Keto Egg Fast
Happy Eggs

It’s all about the eggs.  Eggs are high protein (egg whites), and healthy fats (egg yolks), and contain vitamin B2, D, B6, B12, zinc, iron, and copper.  They are downright good for you!  In my house we use eggs every day. There are always eggs in our refrigerator. 

But unfortunately, not all eggs in the store are created equal. It is important to buy high quality eggs. Buy eggs from a farm that is herbicide and pesticide-free for at least 3 years.

Make sure they are hormone free, free range, and cage free like Happy Eggs.  They are the Free-est of the Free Range™!

three eggs in clear glass egg cups for 3 Day Keto Egg Fast
Happy Eggs

The eggs I used for my fast are the Happy Eggs. They are the highest quality and best tasting eggs you can find. I have included a couple of recipes to keep your egg fast interesting! Egg fast recipes have been around for a long time so there’s a lot to choose from.

I love spices and they come in handy when eating a Keto Egg Diet. I created these easy Southwest Egg Cups to shake up the 3 Day Keto Egg Fast, but you can incorporate this recipe as part of your regular Keto routine and get egg fast results when egg fasting.

Ingredients for Egg Fast:

Instructions for Keto Egg Fast:

  1. Combine the eggs, cheese, and avocado oil.
  2. Add a sprinkle of southwest spices.
  3. Bake at 350 for 15 minutes.

More Keto Egg Fast Recipes

  • Keto Egg Fast Lemon Cheesecake Fat Bombs – If you are going to the Keto Egg Fast, you can incorporate these into it and if you have a sweet tooth like me, it will definitely make it easier to get through those 3 days.
  • Egg Fast Quiche– This Keto Quiche recipe is awesome because it makes 6 servings and you can keep them in the refrigerator for at least a week or freeze some of it for later. It’s perfect for your egg fast. This is a simple recipe for an egg fast meal plan that is delicious, and it will work great for your egg fast! You just need four ingredients and you’re good to go! It just takes a couple of minutes to set up.
  • Boiled eggs are always an option for breakfast and lunch during this egg fast.

More Keto Diet Recipes


This is not long term diet.

Although there is dairy in this keto egg fast, it is a maximum of 4 ounces of cheese.
Stevia is a natural product, this is why it is in my Keto Lemon Cheesecake Bombs.

keto southwest egg cups

Keto Egg Fast Southwest Egg Cups

Yield: 12
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

The keto egg cups are great for the 3 day keto egg fast or as a quick keto snack.



    Combine the eggs, cheese, and avocado oil.Add a sprinkle of southwest spices.
    Bake at 350 for 15 minutes.


Although there is dairy in this fast, it is a maximum of 4 ounces of cheese.Stevia is a natural product, this is why it is in my Lemon Cheesecake Bombs.

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As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 228Total Fat 21gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 15gCholesterol 195mgSodium 103mgCarbohydrates 1gFiber 0gSugar 0gProtein 9g

More Help for Your Keto Diet

SunnyKeto Keto Diet Cheat Sheet

Keto Cheat Sheet
Keto Cheat Sheets

What are your “go to” keto egg fast recipes? Do you have different egg fast rules? What do you think of these egg diet recipes for weight loss?

Do you have a 3 Day Egg Diet Plan Menu that you want to share? Put in the comments!


Can I do an egg fast for a month?

No, it’s meant to be short term. If you did it long term, you will be robbing your body of other essential nutrients if you only eat eggs, fats, and cheese for too long.

How much weight can you lose on the egg fast?

Most people lose 5-10lbs

What can you eat on a egg fast?

Usually just eggs and cheeset

Does the 3 day egg fast work?

If it is done correctly

What does an egg fast do to your body?

It induces the metabolic state of ketosis.

How long can I do an egg fast?

3 days, maximum 5 days


  1. Looking forward to trying that quiche recipe!

    But, I was surprised by the endorsement of “diet soda” — why bother eating healthy if you’re going to drink crap?

    I also think going full carnivore for a reset or doing IF for a reset will work as well.

    I ODed on matzo this past weekend and went back to the lifestyle strict on Monday — no sweeteners at all, no grains — and I bounced back faster than after previous binges. My cheatfests are becoming fewer and farther between because I just don’t feel good eating bad food!

    Keep spreading the good word! ❤️LCHF❤️

    1. The quiche recipe sounds like it tastes good but it doesn’t seem to fit the rules of the diet. It has 12 ounces of cheese but you’re only supposed to have 4 ounces (at most) per day so you can only eat at 2 servings of the quiche each day. But if you do that then you also only get 4 eggs & you’re supposed to have at least 6 (and as many as 11). So are you eating 2 servings of it each day & eating the rest of the eggs a different way?

      1. pwicca, It says 8-oz of cheese…..so that’s only 1.5 oz per serving and twelve servings total so eating two servings per day gives you 3 total on the cheese.

      2. You wldnt eat the entire thing in one day. This is just a recipe to help get through the egg fast. Believe me it’s much harder than it seems when u have to eat that many eggs u don’t want to eat them all the same way!!!!

        1. I prefer Stevia. This is a 3 day diet – these are the requirements for it. I never drank soda or used splenda.

  2. This sounds so interesting! I love eggs so if I ever decide to go keto I’ll keep this recipe and suggestions in mind! Thanks for sharing!

  3. This actually sounds really good and filling! Egg dishes can be so hearty. I need to try this!

  4. I’m confused…..one of the rules is no dairy, however the recipes call for cheese and cream cheese, and butter. Aren’t all of these dairy?

        1. It’s 1 oz of cheese per egg. 6 eggs equals 6 oz of cheese. So the recipe is good for two days. 12 eggs
          12 oz cheese
          12 T butter. Six servings
          1 serving three times a day for 2 days.

        2. Is this made in a muffin pan? How many will it make. I’ll have to get a muffin Pan.

          Is this then basically equal to 12 servings of egg?

  5. In your recipe it calls for 8ounces of cheddar cheese and 4ounces of cream cheese. I thought you are only allowed a max of 4ounces of cheese a day?

  6. Have a question, what if my store doesnt carry happy eggs. Can i use the eggs i do buy from my store. And will i still get results

  7. I’m super excited to make all of this tonight for me and my family. I want to have a variety of things to eat. I stuck with boring hard boiled, scrambled eggs with butter and cheese by itself 😏.
    Question, should I do this for 3 or 5 days?

    1. In the rules it says no sweetener or sugar but in the lemon cheese cake recipe one of the ingredients is sweetener which is contradictory so is it OK or is it not OK to have sweetener because if I’m going to do an egg fast I want to do it correctly 100%.

  8. I am a little confused in the rules.
    It says:
    1 ounce of cheese per egg, max 4 ounces a day
    But it says 6-11 eggs per day so wouldn’t that make it 6-11 oz of cheese per day also

    1. Why even have soda in the list at all? Water, infused water, something natural and healthy. Do people understand what sodas are made of?

  9. Says “no dairy…” and the first recipe has more dairy than any other ingredient. It’s 4 ingredients 3 of which are dairy. 🤷‍♀️🤦‍♀️ Diet soda? Why soda? Your body will never love natural foods that are healthy without cravings if looking for ways to add unhealthy chemicals.

    1. it’s about measurements. this is not a permanent diet, it’s 3 days. Anyone who reads this knows it would be dangerous to do it more than 3 days!

  10. About how many calories per day should you consume during this 3 day egg fast? My first day I consumed 1,777 calories.

  11. All these recipes look awesome. They would be good any time, whether you’re fasting or not. I am looking forward to my 3 day fast just so I can try all of these out. Thank you so much for posting 🙂

  12. Oh my god… please do not do a 3 day egg fast… you need fruits and veggies in your diet!! As well as at least a moderate amount of carbs so your body can function at its best.

  13. I am doing Healthy Wage and have 6 days to lose two pounds. I have lost a total of 38 following the keto lifestyle but these two pounds are not bulging. I went to the gym, worked out 45 minutes, 20 minutes in the sauna, 33 ounces of water and came back home and had gained 5 ounces. I need a miracle something to lose these last two pounds. How much weight can you lose on the three day egg fast? All suggestions welcome. Thx

  14. Hi! It says to eat 1 ounce of cheese per egg, but maximum 4 ounces of cheese a day? That’s not clear. 🙁

    If I make a 4 – egg omelette, just for lunch, one meal, then I’d be doing it with 4 ounces of cheese and I would’n’t be able to have cheese for the rest of my meals.

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