How to do the 3 Day Keto Egg Fast
Blog - April 23, 2019

egg fast quiche on wood settingThis post is sponsored by Happy Egg Co, and all opinions are my own.

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.

Keto is not as easy as the media makes it out to be; so, if you’ve never done it, do your research first.  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 will help you get back on track and kick start your weight loss again.

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

Egg Fast Rules

The rules for an egg fast are very simple to follow.

  • Eat eggs all day – 6-11
  • For every egg consumed, you will have to consume 1 tablespoon of healthy fat, olive oil, sugar-free mayonnaise, MCT oil, butter, coconut oil, avocado oil, etc.
  • 1 ounce of cheese per egg, max 4 ounces a day
  • Eat an egg within 30 minutes of waking up.
  • The minimum time between meals should be at least 3 hours.
  • 3 diet sodas a day maximum
  • No sugar or sweetener
  • Stop eating 3 hours before bedtime
  • 6-8 glasses of water minimum
  • limit seasonings to less than 1g
  • Tea and coffee are permitted but no cream
  • no dairy, no meat, no veggies, no fruits

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. Magnesium should help too.

three eggs in clear glass egg cups

It’s All About the Eggs

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!

slice of egg quiche on a white plateKeto 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.

open box of carton of eggs next to bowl of cheddar cheese butter and cream cheese

Egg Fast Quiche

Prep Time: 2 minutes

Cook Time: 45 minutes

Total Time: 47 minutes

Yield: 6

Serving Size: 1

Calories per serving: 543

Fat per serving: 50g


  • 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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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.

plate of mini egg quiches

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.

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, 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.

pin of how to do a three day egg fast

Don’t forget to use Happy Eggs! 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. What’s your favorite egg dish?


  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❤️

  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. 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?

  4. 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?

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