How to do the 3 Day Keto Egg Fast + Recipes
Keto Recipes - January 1, 2021

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.

My Keto Snack Coupon
Lazy Keto cookbook

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.  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.  

I love Keto Desserts, Keto Holiday recipes, Keto Game Day Recipes, Keto weight loss shakes, and easy Keto recipes.

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, avocados, peanuts, etc… 

The Ketogenic Diet is all about getting your body into a state of Ketosis so that it burns fat for fuel instead of glucose. If you have stalled or hit a 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.

Is the Keto Diet for you? Check your DNA HERE!

3 day Keto Egg Fast pin

Egg Fast Keto Rules

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

12 Rules for the 3 Day Egg Fast


Although there is dairy in this fast, it is a maximum of 4 ounces of cheese. Other than that, no other dairy.

Stevia is a natural product, this is why it is in my Lemon Cheesecake Bombs.

I recommend supplementing with electrolytes and adding magnesium, sodium and potassium supplementation. If you feel constipated, you might want to increase your intake of coconut oil. My favorite is Nutiva. Magnesium should help too.

Egg Fast Recipes

It’s all about the eggs.  This is an easy egg fast.  Eggs are high protein, and healthy fats, 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.

hands opening a box of eggs next to a bowl of grated cheese butter and cream cheesee

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

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.

Quiche for the 3 day Keto Egg Diet

Keto Egg Fast Quiche

This is a simple recipe 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.

Keto Egg Fast Quiche

Keto Egg Fast Quiche

Yield: 6
Prep Time: 2 minutes
Cook Time: 47 minutes
Total Time: 49 minutes

Easy quiche recipe for the keto egg fast diet.


  • 8 Ounces grated cheddar cheese and divided
  • 12 Happy Eggs
  • 4 Ounces of full fat cream cheese
  • 12 Tablespoons of butter (preferably grass fed)
  • Salt and pepper to taste


  1. Dump half of the cheese into a 9.5 inch pie pan.
  2. Add eggs and cream cheese into a food processor or blender.
  3. Slowly add butter.
  4. Pour the mixture over cheese in pie pan.
  5. Add the rest of the grated cheese on top.
  6. Bake at 325F for 45 minutes

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Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 566Total Fat 52gSaturated Fat 29gTrans Fat 1gUnsaturated Fat 18gCholesterol 490mgSodium 680mgCarbohydrates 3gFiber 0gSugar 1gProtein 23g

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.

plate of mini egg quiches

Southwest Egg Cups

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.

closed box of eggs with a small bowl of grated cheese and avocado oil

All you need is 4 ingredients: Happy Eggs (12), 4 Ounces of Mexican blend cheese, 12 Tablespoons avocado oil (I used one with that was garlic infused), and southwest spices.

cracking an egg over a mixing bowl

Combine the eggs, cheese, and avocado oil.

raw egg quiches in baking dish

Add a sprinkle of southwest spices.

Bake at 350 for 15 minutes and voila!

You have 12 servings and you could literally eat those all day since you wouldn’t exceed your daily cheese quota.

keto southwest egg cups

Keto Egg Fast Southwest Egg Cups

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


  • 12 Eggs
  • 4 Ounces of Mexican blend cheese,
  • 12 Tablespoons of avocado oil
  • southwest spices.


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

Recommended Products

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

Don’t forget to use Happy Eggs for your 3 day egg fast diet! The rich, amber yolk is not the only thing that will lure you in.  You will taste the difference in the dish. Whether you’re making scrambled eggs, hard boiled eggs, Southwest Egg Cups, or a Keto Quiche, the quality is obvious in the taste. You can find them through the store locator.

Keto Egg Fast Lemon Cheesecake Fat Bombs

Keto Egg Fast Lemon Cheesecake Fat Bombs

If you need a sweet treat, these Lemon Cheesecake Fat Bombs will satisfy your sweet tooth.

emon cheesecakek fat bombs

Keto Egg Fast Lemon Cheescake Fat Bombs

Whether you're on the keto diet or you are doing the 3 Day Egg Fast, these yummy low carb Keto Lemon Cheesecake Fat Bombs are delicious. Just pop them in the freezer.


  • 4 Ounces of Brick cream cheese
  • 1/4 Cup Butter - preferably grass fed
  • 1/4 Cup Coconut oil
  • 2 packets of True Lemon
  • 1-2 Tbsp powdered sweetener
  • Lemon Zest (optional)
  • Silicone mini molds


    1. Keep butter and cream cheese out until soft.
    2. Melt butter and coconut oil in a bowl. - I put in the microwave at 50 power for 30 seconds at a time.
    3. Pour butter and coconut oil into a mixing bowl.
    4. Add cream cheese,True Lemon packets (1-2) and sweetener
    5. Mix at low speed until all ingredients are mixed well
    6. Use a Tablespoon to equally divide mixture into 16 molds
    7. Freeze for 30 minutes before popping them out of the silicone mold.
    8. Keep in airtight container in freezer or fridge
    9. Before serving, sprinkle with lemon zest and powdered erythritol
Keto Cheat Sheet

SunnyKeto Keto Diet Cheat Sheet

Looking for more low carb, keto recipes? Check out Keto Holiday Desserts, Keto Side Dishes, Bacon and Egg Cups, Keto Pumpkin Chili, Keto Side Dishes, Keto Brownies and Cupcakes.


  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… 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!!!!

  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… 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.

  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 🙂

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