A Guide to Keto Without Eggs

Eggs aren’t just a breakfast staple; they’re also used as salad toppers, for baking, and so much more. While eggs are popular on keto because they’re such a filling and healthy keto food, they’re also one of the most prominent allergens. While some people can only eat duck eggs or small amounts of eggs in general, others avoid eggs altogether. What if you’re not eating eggs and you’re following a ketogenic diet? Let’s discuss going keto without eggs.

Why Do People Avoid Eggs?

Eggs provide fat, protein, and nutrients like choline; however, eggs are a common allergen. People avoid may eggs for many reasons, including:

They’re vegan and avoiding animal products
They have an egg allergy
They’re following an elimination-style diet for health reasons

Whether you have serious allergies or dietary preferences, you’ll probably want to find egg alternatives. Eggs contribute to flavor, color, structure, and texture when baking. They also bind ingredients together and help foods to expand during heating, helping improve the rising and fluffiness of baked goods like souffles and muffins. Because they’re integral to so many recipes, it’s useful to have some egg substitutes on hand if you’re going keto without eggs.

Top Egg Replacements for Baking

If you keep a handful of different egg replacements around the kitchen, you’ll be ready with the right substitute for any baked good. Here are the top egg replacements for baking:

Flax seeds and chia seeds
Vinegar and baking soda (typically apple cider vinegar or white distilled vinegar)
Gelatin or agar-agar
Carbonated water
Silken tofu
Aquafaba
Greek yogurt
Nut butter

For specifics on how to use each of these egg replacements, check out our detailed article on egg replacements. These egg substitutes work particularly well, but keep in mind some work better for certain recipes. For example, flax and chia seeds bring a slightly nuttier flavor compared to using eggs, so these seeds work best when you’re making pancakes, cookies, and waffles. Silken tofu only requires one-fourth cup to replace one egg, but it can yield heavier and denser baked goods, so it’s best used in brownies and bread. Some alternatives, like Greek yogurt and gelatin, aren’t suitable for vegans because they’re derived from animal products.

Remember to ensure your Greek yogurt is unsweetened, full-fat, and keto-friendly.

Top Eggless Keto Breakfast and Brunch Ideas

For many of us, whether keto or not, breakfast and brunch conjure up images of fried or scrambled eggs or a quiche made with eggs! For those following a keto diet without eggs, you’ll need other ideas. But just because you can’t have eggs doesn’t mean you can’t bring the flavor! Check out these satisfying eggless keto breakfast and brunch ideas:

Smoothies
Cereal, porridge, and granola
Simple meals
Fasting or coffee
Breakfast tapas
Soups
Leftovers
Keto snacks, like fat bombs or marinated feta
Biscuits and gravy
Keto-approved nut or snack bars
Muffins or donuts
Vegetable pancakes or fritters

Make sure you’re getting enough protein and fat to fuel you for the rest of your day. Simple meals like bacon, sausage, or another breakfast protein with a coffee can be filling and satisfying in the morning or at lunchtime. Try a breakfast snack box of smoked salmon, cucumber slices, and cream cheese. Sometimes a buttery coffee, maybe topped with a dash or two of sweet cinnamon, is all you need to get going in the morning.

Leftovers like a burger with some leafy greens or a serving of last night’s casserole are quick and easy and reduce food waste.

A warm bowl of keto porridge with your choice of cold milk and berries makes a lovely breakfast. If you’re missing cereal, you could enjoy a keto cereal with a little whole milk.

Top Eggless Keto Lunch and Dinner Ideas

Remember, if the recipe calls for eggs, just substitute with the right amount of your chosen alternative. Check out these keto lunch and dinner ideas that don’t include eggs:

There are plenty of recipes and keto dishes featuring everything but eggs. With the right recipes, tools, and alternatives, you can navigate the world of keto without eggs.

Are You Keto Without Eggs?

Share your top eggless tips and recipes with Ketogenic.com.

Steph Green

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.