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. 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!
Table of contents
Egg Fast Rules
The rules for an egg fast are very simple to follow.
Although there is dairy in this fast, it is a maximum of 4 ounces of cheese. Other than that, no other dairy.
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.
Make sure they are hormone free, free range, and cage free like Happy Eggs. They are the Free-est of the Free Range™!
The eggs I used for my Keto Egg 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.
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.
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Keto Egg Fast Quiche
Easy quiche recipe for the keto egg fast diet.
Ingredients
- 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
Instructions
- Dump half of the cheese into a 9.5 inch pie pan.
- Add eggs and cream cheese into a food processor or blender.
- Slowly add butter.
- Pour the mixture over cheese in pie pan.
- Add the rest of the grated cheese on top.
- Bake at 325F for 45 minutes
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Nutrition Information:
Yield: 6 Serving Size: 1Amount 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.
Southwest Egg Cups
I love spices and they come in handy when eating a low carb 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.
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.
Combine the eggs, cheese, and avocado oil.
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 Egg Fast Southwest Egg Cups
The keto egg cups are great for the 3 day keto egg fast or as a quick keto snack.
Ingredients
- 12 Eggs
- 4 Ounces of Mexican blend cheese,
- 12 Tablespoons of avocado oil
- southwest spices.
Instructions
Combine the eggs, cheese, and avocado oil.Add a sprinkle of southwest spices.
Bake at 350 for 15 minutes.
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Don’t forget to use Happy Eggs for your 3 day egg 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
If you need a sweet treat, these Keto Egg Fast Lemon Cheesecake Fat Bombs will satisfy your sweet tooth.
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.
Ingredients
- 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
Instructions
- Keep butter and cream cheese out until soft.
- Melt butter and coconut oil in a bowl. - I put in the microwave at 50 power for 30 seconds at a time.
- Pour butter and coconut oil into a mixing bowl.
- Add cream cheese,True Lemon packets (1-2) and sweetener
- Mix at low speed until all ingredients are mixed well
- Use a Tablespoon to equally divide mixture into 16 molds
- Freeze for 30 minutes before popping them out of the silicone mold.
- Keep in airtight container in freezer or fridge
- Before serving, sprinkle with lemon zest and powdered erythritol
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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.
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❤️
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?
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.
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!!!!
Zevia is a great diet soda. All natural ingredients and sweetened with splenda.
**Sweetened with Stevia, NOT Splenda
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!
This sounds SO yummy! We’re thinking of going keto and I LOVE eggs.
I need to tell my husband about this keto egg fast! He is interested in trying keto. Your quiche is a great idea!
This actually sounds really good and filling! Egg dishes can be so hearty. I need to try this!
This looks so good. I love quiche I am going to try it. Eggs are so good for the Keto Diet.
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?
no cream or milk by itself – only in the recipes
yes …cheese is dairy! confusing.. …
there is a max of 4 ounces of cheese a day – no extra dairy like cream
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?
Your right but the recipe is for multiple servings
Quiche is 6 servings which means 2 g cheese in each. So don’t eat the whole quiche in 1 day!
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
Of course
Of course!
Egglands best eggs
Yes!
I see it says no veggies why is that?
Because it’s an egg fast – just eggs
I really have no idea except that those are the rules for 3 days. Maybe bc some veggies have sugar?
How much oil did you use?
No oil. Only grass fed butter. But you can use regular butter too.
In the southwest egg cups, you state that you use avocado oil
Yes. Avocado oil.
How much oil?
For every egg consumed, you will have to consume 1 tablespoon of healthy fat
yes I do
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?
I know it says 3 on your page but I’ve read a lot of 5 day plan as well. Just curious.
How much avocado oil for the southwest egg cups?
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
no, you don’t need to eat the 1 oz with each egg.
Few people besides myself are asking how much Avocado oil in the recipe for Southwest Egg Cups?
For every egg consumed, you will have to consume 1 tablespoon of healthy fat (can be avocado oil)
If you can’t have sweetner with your tea why can you have diet soda ?
Why even have soda in the list at all? Water, infused water, something natural and healthy. Do people understand what sodas are made of?
I totally agree. But this is what came up in my research. I don’t drink soda!
That is confusing to me too
Sounds good thanks for the recipes
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.
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!
About how many calories per day should you consume during this 3 day egg fast? My first day I consumed 1,777 calories.
I don’t think there is a minimum but I do think it depends on your needs/ weight.
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