How To Follow A Keto Diet Without eggs

If you are vegan or if you are intolerant to eggs, then you need to exclude them from your diet. Whatever is the reason, this is not what we want to find in this article. What we are more concerned to know is, how can you follow a Keto Diet without eggs?


Eggs are used in many, many recipes; they are a very versatile food; you can eat them alone or mixed with other food. You can cook eggs on a pan, boil, fry them, and so forth. They can also be the base for other food like pasta, cakes, and more.

Eggs have good nutritional values as the white is rich in proteins while the yolk contains fat and vitamins.

If you can’t consume eggs because you are intolerant or don’t want them because you are vegan or any other reason, then this food won’t be part of your diet.

Ketogenic Diet

The Ketogenic Diet is a diet that promotes Ketosis. Ketosis is a metabolic state where your body burns fat as the primary fuel for energy. It is an efficient diet for people that want to drop their body fat percentage while keeping intact their lean mass.

To enter and stay in a Ketosis state, the body needs to have a low presence of glucose, so you need to cut carbs. On the other side, you have to increase the fat intake to still provide enough fuel. Protein intake must be kept moderate. There is a specific macros ratio that should be ideally followed in order to Stay in Ketosis. These ratios would be 70% fat, 25% protein, 5% carbs.

So how do these Keto restrictions affect your food variety and eggs in particular?

Can You Follow A Keto Diet Without Eggs

As mentioned before, eggs have a very good nutritional content; they have proteins, fat, vitamins, and low to no carbs. They are one of the most Keto Friendly food but removing them from a Keto Diet is possible.

You can follow a Keto Diet without eating meat as long as you satisfy the macros ratio requirements. You need to make sure that your calorie intake is coming 70% from fat, 25% from proteins, and 5% from carbs.

Cutting out eggs from the equation is easy; you can consider some of the following to achieve your goal. Eggs are also the base for some food like pasta and cakes, but these are usually rich in carbs, so they are not allowed anyway.

Cheese And Dairy

Milk is not a good drink in a Keto Diet due to the sugar content, but other dairy products can be Keto Friendly. Cheese and Greek Yogurt are generally high in fat and proteins and very low in carbs.


Meat is one of the most Keto Friendly food and contributortor your daily proteins intake. Rich in proteins and low in carbs


Superfood! It ccontainshealthy fat and proteins, a must in a Keto Diet.


Coconut oils, avocado oil, olive oil are all good sources of fat.

Seeds And Nuts

Seeds and nuts are very good options to get fat and proteins; keep in mind the calories, though.


The Keto rules to follow are not in regards to the food to eat; they are more related to the ratio of the macronutrients. Although Eggs are one of the most Keto Friendly food because they are rich in proteins, fat, and vitamins but low in carbs, they can be easily excluded and replaced. So A Keto Diet without eggs is possible; as long as you satisfy the macro percentages, you can eat the food you want.

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