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Category: EGGFAST

An egg fast is a short term (3-5 day period) way of eating that can help individuals jump in (or back into) a state of ketosis (when the body adjusts from burning glycogen from carbs to burning fat from food and the fat stored in their body). It is essentially a ketogenic diet in it’s simplest form.

There are many variations on the guidelines for the egg fast, but typically, the meals and snacks consist of only eggs and healthy fats, including full-fat cheese.

The two basic rules are:
1. Eat at least 6 eggs a day, along with a teaspoon of a healthy fat (like butter or coconut oil). We typically just eat when we are hungry and stop when we are full. Some days that looks like 10 eggs, others it might even be one.
2. Six ounces of cheese are allowed.
3. For every day you are on the eggfast, it is recommended to transition back into a regular low carb diet. For example, if you do a 3-day eggfast, here’s what it could look like:

  • Day 1: 3 egg fast meals

  • Day 2: 3 egg fast meals

  • Day 3: 3 egg fast meals

  • Day 4: 2 egg fast meals, 1 low carb meal

  • Day 5: 1 egg fast meal, 2 low carb meals

Everyone’s egg fast experience will vary. We have done several rounds of egg fasts, and with each round, we have learned what has worked, and what has not worked for us personally. Modifications we have made are allowing zero calorie/zero carb sweeteners, herbs/seasonings 1g carb or less, fitting in intermittent fasting, and drinking at least 1 gallon of water a day.

BREAKFAST/

Spicy Eggfast Reverse Omelette 101

A reverse omelette is an egg omelette with the cheese outside of the eggs, instead of the middle. What comes out is a crispy cheeses shell with whatever your heart desires inside with eggs. We like our reverse omelettes seasoned with chili lime salt, tapatio seasoning, and a tablespoon of guacamole salsa.

The cheese crust is the shredded Taco Bell bacon cheddar blend (use about 1/3 cup of cheese) and I poured two whisked eggs over it. The trick to a crispy cheese crust is to place the cheese on the pan before you turn on the heat. Then, let the cheese melt and once it bubbles up and becomes golden, pour the egg mixture on top and cook until the desired runniness.

ASIAN/

4 Ways to Season Hard Boiled Eggs

Hard boiled eggs don’t have to be boring y’all! These are a quick way to have a nice, filling, and flavorful snack. Here are some of the seasonings we like to use:

Everything But the Bagel Seasoning

Image Source: Amazon

Trader Joe’s Mushroom Seasoning

Image Source: Amazon.com

Kernel Seasoning Nacho Popcorn seasoning

Image Source: amazon.com

Tapatio Seasoning

Image Source: amazon.com

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ASIAN/

Extra Crispy Fried Egg

Does anyone else like their eggs exxxxxtra crispy?? One of our favorite ways to fried eggs is to top them with furikake seasoning and sriracha. Furikake seasoning is a Japanese rice seasoning that typically consists of nori bits, sesame seeds, and a punch of flavor. Another way we love to eat extra crispy eggs is with maggi seasoning and thai chilis – that combo is fire!

The key to extra crispy eggs is to heat a non stick pan on high heat. Then pour about 2-3 tablespoons of avocado oil into the pan and immediately crack the egg. Use a spoon to ladle hot oil on the egg whites until they are full cooked, the bottom of the egg is golden brown, and the yolk is the runniness level that you like.

ASIAN/

Eggfast Street Waffles (Pandan/Ube)

Eggfast Street Waffles – street waffles are a nice treat that can be found around Asia and Europe. Rather than being served with syrup and butter, these are made sweeter and are meant to standalone so they are a great grab and go treat. Y’all know I’m all about textures so I was happy this worked out for the egg fast 💕

The trick to getting a light & airy, yet sturdy egg fast friendly waffle? Mozzarella cheese. I don’t like the (egg+cream cheese only) waffles because they shrink as soon as you open the waffle iron and they just taste and feel like eggs 😂

Eggfast Street Waffles (Pandan/Ube)

Seriously, a must try!
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Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: Dessert
Cuisine: Asian
Keyword: dessert, eggfast
Servings: 1
Net Carbs: 3g

Equipment

Dash Mini Waffle Maker

Ingredients

  • 1 Tbsp Whipped cream cheese
  • 1/2 Tsp Baking powder
  • 1/3 Cup Shredded mozzarella cheese
  • 2 Tbsp Golden Monkfruit sweetener
  • Ube or Pandan extract
  • 1 egg

Instructions

  • Mix 1 tablespoon of whipped cream cheese with an egg, 1/2 tsp baking powder, and 1/3 cup shredded mozzarella cheese. Add 2 tablespoons of monkfruit sweetener. Mix in ube extract(2-3 drops cause it’s so concentrated but I use the color of the batter to determine the amount ), I used the butterfly brand. Try to have the smoothest batter possible with a whisk or just blend it for a second. You don’t want clumps of cream cheese. 
  • Add the batter to a waffle iron and cook for 1-2 minutes. LET IT COOL BEFORE YOU EAT TO GET THE BEST TEXTURE. Pro-tip: swap out ube for pandan extract and boom! Hello Thai street food vendor.

Nutrition

Calories: 142kcal | Carbohydrates: 3g | Protein: 9g | Fat: 11g | Sodium: 305mg | Sugar: 1g | Net Carbs: 3g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
DESSERTS/

Egg Fast Strawberry Cheesecake Waffle

Eggfast Strawberry Cheesecake Waffle

You won’t even know you’re doing an eggfast with this recipe!
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Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Course: Dessert
Cuisine: American
Keyword: bubble waffle, dessert, eggfast
Servings: 4
Net Carbs: 1g

Equipment

Dash Mini Waffle Maker

Ingredients

  • 2 Tbsp Whipped cream cheese
  • 1/2 Tsp Baking powder
  • 1/3 Cup Shredded mozzarella cheese
  • 2 Tbsp Golden Monkfruit sweetener
  • 1/2 Tsp Cake batter extract
  • Strawberry extract
  • 1/2 Tsp Powdered sweetener

Instructions

  • Mix 1 tablespoon of whipped cream cheese with an egg, 1/2 tsp baking powder, and 1/3 cup shredded mozzarella cheese. Add 2 tablespoons of monkfruit sweetener. Mix in 1/2 tsp of cake batter extract. Try to have the smoothest batter possible with a whisk or just blend it for a second. You don’t want clumps of cream cheese. 
  • Add the batter to a waffle iron and cook for 1-2 minutes. 
  • For the strawberry cream cheese frosting, mix a tablespoon of whipped cream cheese with a drop of strawberry extract (butterfly brand) or else 1/2 tsp reggo strawberry extract. Mix in 1/2 tsp powdered sweetener (I use swerve confectioners).

Nutrition

Calories: 43kcal | Carbohydrates: 1g | Protein: 3g | Fat: 3g | Sodium: 155mg | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
DINNER/

Cinnamon Roll Egg Fast Mug Cake

This recipe is so simple but it packs a flavor punch and hits the spot when you need something sweet.

Cinnamon Roll Egg Fast Mug Cake

Sweet & Simple!
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Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes
Course: Dessert
Cuisine: American
Keyword: eggfast
Servings: 2
Net Carbs: 1g

Equipment

Bae Blend’s Mug

Ingredients

Instructions

  • Mix 1 tsp (or 1/2 tablespoon of you really like cinnamon) ground cinnamon, 1/2 tsp baking powder, and 1/4 cup powdered swerve. Melt a tablespoon of butter and pour into the mixture. Add an egg, 1 tsp vanilla extract, and mix. 
  • Pour into your favorite microwaveable mug. 
  • Microwave for one minute at 30 second intervals.
  • For the frosting, take one tablespoon of whipped cream cheese and add a half tablespoon of powdered swerve. Add more swerve to taste.

Nutrition

Calories: 57kcal | Carbohydrates: 2g | Protein: 3g | Fat: 3g | Sodium: 189mg | Fiber: 1g | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
ASIAN/

Asian Style Egg Skillet

👩🏻‍🍳Asian style egg & cheese skillet. If you grew up in an Asian-American household like me, chances are you’ve had a toasted baguette with a sunny side up egg and soy sauce. I really missed being able to dip something crispy into my yolk once I went keto, so this has been a really good alternative. It’s also perfect during an egg fast because it has multiple textures and is very flavorful. I crisp up the cheese as much as possible so I can break it apart and dip it in the soy saucy yolk, and it’s just magical. I used mozzarella because it’s the most mild tasting cheese so the soy sauce wasn’t muted by it.

Asian Style Egg Skillet

Delicious combination of flavors
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Prep Time: 1 minute
Cook Time: 2 minutes
Total Time: 3 minutes
Course: lunch
Cuisine: Asian
Keyword: asian eggs, egg fast
Servings: 1
Net Carbs: 1g

Equipment

Non-Stick Frying Pan
Spatula

Ingredients

Instructions

  • Spray avocado oil on a non stick pan where you plan to crack an egg or eggs. Heat the pan on medium/high heat.
  • Crack an egg onto the areas you have sprayed avocado oil and let it cook for 30 seconds.
  • Sprinkle mozzarella around the egg(s). Add black pepper, dash of garlic powder, and a dash of onion powder.
  • Cook until the cheese is crispy. Add Thai chilis and spicy maggi to taste.

Nutrition

Calories: 147kcal | Carbohydrates: 1g | Protein: 12g | Fat: 10g | Sodium: 238mg | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
DESSERTS/

Egg Fast Lemon Ricotta Crepe Cake

This recipe was inspired by my love of lemon ricotta pancakes, crepes, and crepe cakes. It’s crazy how extracts can change the egg fast game completely. It’s the perfect dessert while on an egg fast and is great even the next day.

Egg Fast Lemon Ricotta Crepe Cake

The possibilities are endless!
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Dessert
Cuisine: American
Keyword: egg fast
Servings: 2
Net Carbs: 3g

Equipment

Nutribullet

Ingredients

  • 4 Tbsp Cream cheese
  • 1 Tbsp Golden Monkfruit sweetener
  • 1 Tsp Lemon extract
  • salt
  • 1/4 Cup Ricotta
  • 1 Tsp Vanilla extract
  • Lemon zest

Instructions

  • Blend the eggs, cream cheese, tablespoon of monkfruit, a dash of salt, and lemon extract. I used my nutribullet.
  • In a separate bowl, mix ricotta, tsp of monkfruit, vanilla extract, and lemon zest.
  • Pour 1/4 cup of the crepe mixture into a hot non-stick pan. Swirl it around to create a thin layer. Let the crepe cook until the edges curl up. Carefully loosen the edges and then flip the crepe (use tongs!)
  • Repeat until all of the batter is used up. 
  • Once the crepes are made, spread a layer of ricotta filling on one crepe, layer with another crepe, spread more ricotta, and repeat. 

Nutrition

Calories: 160kcal | Carbohydrates: 3g | Protein: 5g | Fat: 14g | Sodium: 119mg | Sugar: 1g | Net Carbs: 3g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
BREAKFAST/

Garlic Parm Egg Puffs

👩🏻‍🍳Deep Fried Garlic Parm egg puffs. EGG FAST FRIENDLY. I dipped mine in sugar free ketchup, but these would be good with marinara as well. They are crispy on the outside, have the texture of a cooked frozen chicken nugget on the inside, and taste like a cheese curd 🧐

Garlic Parm Egg Puffs

These are so good, you’ll forget they are just made from eggs and cheese!
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Prep Time: 18 minutes
Cook Time: 3 minutes
21 minutes
Course: Appetizer
Cuisine: American
Keyword: eggfast, eggs, gluten free, puffs
Servings: 4 people

Equipment

Deep Fryer

Ingredients

  • 1 Egg White
  • 1/2 Cup Grated Parm
  • 1 tsp Garlic Powder
  • 1 tsp Golden Monkfruit sweetener
  • 2 cups avocado oil (for frying)
  • Cracked Black Pepper
  • Crushed Red Pepper
  • Dried or Fresh minced Parsley

Instructions

  • Take one egg white and mix it with a 1/2 cup of grated parm.
  • Add a tsp of garlic powder and tsp of monk fruit sweetener.
  • Spoon portions on parchment paper and throw it in the freezer for 15 mins.
  • Drop them into hot oil (375 degrees) and cook for 2-3 minutes depending on how crispy you want it.
  • Toss them in cracked black pepper, crushed red pepper, and parsley after.

Nutrition

Calories: 157kcal | Carbohydrates: 1g | Protein: 6g | Fat: 14g | Sodium: 204mg | Fiber: 1g | Sugar: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!