top of page

Keto without eggs?

Updated: Dec 28, 2021

As you probably know, keto is all about reducing your carbs to an extremely low level and eating a lot of fats to induce the state of Nutritional ketosis

Basically, instead of using the glucose you usually get from carbs to make energy, your body goes, "Wait. I'm out of glucose. Guess it's time to use fat".

One of the barriers some people have in doing a keto diet is that a ton of recipes use eggs and you may just not be that into eggs.

While it’s true that Eggs are one of the healthiest foods on the planet and the staple food of Keto. Given the strict and restricted prerequisites to fit in a Keto diet, egg is one such food which fulfills all norms, namely, low carbs and high fats, rich source of protein and other essential nutrients.

However, you don’t need eggs to live a keto lifestyle. Many reasons can motivate you to avoid dairy, or eggs on a keto diet. One of 2 reasons that you may avoid eggs - if you are a vegan/vegetarian or you don't like how they taste. Either way you can definitely do a keto diet without eggs.


Vegan keto foods are high in fat and plant-based to help you live a keto lifestyle and lose weight without eating animal products. The vegan keto recipes do not use any of the usual keto diet ingredients like eggs, cheese, butter, cream, sour cream, cream cheese, meat, fish, or seafood.


Keto vegan recipes are made of plant-based fats, protein, and low carb fruits and vegetables. The main ingredients you can eat on a keto vegan diet are:

Oils and fat – where do you get fat from on a keto vegan diet? While you wouldn’t eat have butter on a keto vegan diet, you can use

Extra virgin Olive oil

Extra virgin Coconut oil

Cold/Wood Pressed Nut and Seed oils - Mustard oil, Safflower oil, Sunflower oil and Peanut oil

Nut oil – almond oil, hazelnut oil, macadamia oil, walnut oil, avocado oil, etc.

Protein: One of the first things you may ask is, where do you get protein on a keto diet if you can’t have eggs, especially if you’re a vegetarian? While beans are not keto-friendly, there are many surprisingly high protein keto foods you can have every day to reach your protein intake without eggs.

  • Tofu

  • Pumpkin seeds

  • Sunflower seeds

  • Almonds

  • Flaxseed

  • Sesame seeds

  • Chia seeds

  • Macadamia nuts

  • Walnuts

  • Hazelnuts

  • Pecan

  • Cheese

  • Paneer

  • Greek Yogurt

One of our favorite ways to include protein is with Nutribarn Keto Flour ...

Kitchen Staples for Egg-Free Meals on Keto

To expand your keto menu and prepare keto meals with no eggs, it’s important to have your kitchen stocked with the right ingredients. Keep these pantry staples on hand for egg-free keto meals.

  • Aquafaba -

  • Flax Eggs -

  • Chia seeds eggs -

  • Vinegar & Baking Soda -

  • Yeast -

What kind of recipes can you make Deep Frying - NB flour

Breads - tons of recipes that use yeast

Cakes - You can use vinegar & baking soda

A lot of desert recipes that do not use eggs. Visit My Keto Co Bakery for some mouthwatering egg free keto breads & deserts if you live in Mumbai. Try out the NutriBarn Egg Free Bread premix and Nutribarn Chocolate sponge cake right away!

The Takeaway

There are tons of choices to choose from to do an eggless keto. Don't let that come in your way

10 views0 comments

Recent Posts

See All

Ingredients 2 cups almonds 1 tablespoon oil 1-2 teaspoons chili powder - (depending on how spicy you prefer) 1 teaspoon salt 1 tablespoon fresh lime juice 1 tablespoon chopped coriander Instructions A

bottom of page