Bullet-Proof Coffee (1 serving) (repeated from the preparation week for purposes of the egg fast)

• 8 oz brewed coffee
• ½ cup unsweetened almond milk
• 1-2 tsp MCT oil
• 1 tsp butter (real butter only, or ghee

1. Combine all ingredients and mix for 15 seconds using a magic bullet, blender, or milk frother.

Egg Fast Shake (1 serving)

• 2 eggs
• 2 tbs coconut oil
• 2 oz cream cheese, softened
• 2 tbs skinny syrup (any flavour)
• ½ to 1 cup water and ice (or use cold coffee for a delicious variation)

Pumpkin Spice Egg Fast Shake (1 serving)

• 1 egg
• 1 cup cold or warm coffee
• 1 tbs butter softened butter, coconut oil, ghee or mayo
• 2 tbs any skinny syrup flavour (pumpkin cheesecake is fabulous) or 1 tbs Swerve and 2 tsp pumpkin pie spice

1. Blend in the blender and add a dash of cinnamon on top!

Egg Fast Bagels (1 serving)

• 1 ½ cups shredded cheese
• 2 eggs
• Everything Bagel seasoning

1. Mix together and bake at 375 for 20-25 minutes.
2. Top with butter or cream cheese.

Egg Fast Breakfast Biscuit (1 serving)

• 1 oz cream cheese, softened
• 2 tbs grated parmesan cheese
• ½ tsp whole psyllium husks
• 1/8 tsp baking powder
• ½ tsp apple cider vinegar
• ½ tsp granulated garlic
• 1 pinch kosher salt
• freshly ground black pepper
• 2 large eggs, separate 1 of the eggs
• 2 tbs extra virgin olive oil, divided
• ¼ cup cheese (I prefer cheddar, although ant type will work)

1. Soften cream cheese. Blend with parmesan, psyllium, baking powder, apple cider vinegar, granulated garlic, kosher salt, and the egg whites from one egg. Add ½ tsp of olive oil to each of two, 3-oz ramekins. Divide batter and microwave one at a time for 35-40 seconds in the microwave. Centers should be done in the middle.
2. Add ½ tsp olive oil to a non-stick skillet. Transfer egg biscuits to the pan and cook until toasted on both sides. Remove from hot pan and top each half with a quarter slice of American Cheese. Let it melt while you fry the egg.
3. Add remaining oil to non-stick skillet. Add 2nd egg plus the egg yolk from the first egg. Fry until whites are firm and yolks are still runny (over medium).
4. Add egg to bottom of biscuit and top with the second biscuit and shredded cheese. Serve immediately.

Egg Fast Quiche (6 servings)

• 8 oz grated cheddar cheese and divided
• 12 eggs
• 4 oz cream cheese, softened
• 12 tbs of butter (preferably grass fed)
• Salt and pepper to taste

1. Put 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.

Egg Puffs (4 servings)

• 4 eggs
• ¼ cup grated strong flavored cheese (parmesan, asiago, aged cheddar)
• Salt and pepper to taste
• Butter to put on top

1. Preheat oven to 450 degrees.
2. Separate egg whites from yolks, putting the egg whites into a mixing bowl and the egg yolks each into a separate small bowl.
3. With an electric mixer, beat egg whites until stiff peaks form (2 or 3 minutes).
4. Gently fold in the grated cheese.
5. Form 4 puffs on the baking mat with an indent in each puff.
6. Bake for 3 minutes. (You could put in the egg yolks now if you like them a little more cooked).
7. Remove from oven, drop one egg yolk into each indented puff.
8. Bake for 3 more minutes.
9. Remove from baking sheet with a spatula, sprinkle with salt and pepper and add your butter on top.

Egg Salad (1/2 cup = 1 serving)

• 6 eggs
• 2 tbs mayonnaise
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• ¼ tsp salt
• Kosher salt and pepper to taste

1. Place the eggs gently in a medium saucepan.
2. Add cold water until the eggs are covered by about an inch.
3. Bring to a boil for ten minutes.
4. Remove from heat and cool.
5. Peel the eggs under cold running water.
6. Add the eggs to a food processor or magic bullet and pulse until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper.
7. Taste and adjust as necessary.

Chaffles (1 serving) (repeated from preparation week)

• 1 egg (or just an egg white for a crispier chaffle)
• ½ cup cheese (cheddar, mozzarella, or marble), shredded

1. Turn waffle maker on or plug it in so that it heats and grease both sides.
2. In a small bowl, crack an egg then add the 1/2 cup cheddar cheese and stir to combine.

           For a crispier chaffle use just the egg white instead of the entire egg.

3. Pour ½ of the batter in the waffle maker and close the top.
4. Cook for 3-4 minutes or until it reaches desired doneness.
5. Carefully remove from waffle maker and set aside for 2-3 minutes to give it time to crisp.

Variations to the traditional chaffle recipe

• Experiment with different kinds of cheese such as Monterrey Jack, Colby, mozzarella cheese, etc. You could even combine two different kinds of cheese for added flavor.
• Add spices such as garlic powder, Italian seasoning, Everything but the Bagel seasoning, or red pepper flakes to turn it up a notch
• I have found they are best when made with just an egg white instead of the entire egg.
• Add a tsp of coconut flour or a tablespoon of almond flour along with 1/4 tsp baking powder and a pinch of salt.
• Thinly chopped peppers, onions, or jalapenos can add flavor and texture.
• Keep it sugar-free by adding keto-friendly sweeteners like Lakanto Monk fruit or Swerve to make a sweet Chaffle.

Garlic Bread (1 serving)

• 2 eggs
• 1 oz cream cheese, softened
• ½ tbs Italian seasoning
• 1 tbs butter
• 1 tsp garlic, dried
• 1 oz cheddar or mozzarella cheese
• salt and pepper to taste

1. Preheat the oven to 325 degrees.
2. In a high-speed blender, combine egg and cream cheese.
3. Add some Italian seasoning and turn the blender on high for one minute.
4. Pour mixture into a 9 x 11 rimmed baking dish and place in the oven for 8 minutes.
5. Spread 1 tablespoons of butter over the egg crust.
6. Sprinkle the butter layer with some powdered garlic.
7. Spread 1 oz of shredded cheddar cheese over the top.
8. Place it back in the oven, under the broiler for 1-2 minutes or until cheese starts to brown.

Egg Fast Fettucine Alfredo (1 serving)

Pasta:

• 2 eggs
• 1 oz cream cheese
• Pinch of salt
• Pinch of garlic powder
• 1/8 tsp black pepper

Sauce:

• 1 oz mascarpone cheese
• 1 tbs grated parmesan cheese
• 1 tbs butter

For the pasta:

1. Blend the eggs, cream cheese, salt, garlic powder, and pepper in a magic bullet or blender.
2. Pour into a butter-greased 8 x 8 pan.
3. Bake at 325 for 10-12 minutes or until just set.
4. Remove and let cool for about 5 minutes.
5. Using a spatula, gently release the sheet of “pasta” from the pan.
6. Roll it up and slice with a sharp knife into 1/8-inch-thick slices.
7. Gently unroll and set aside.

For the sauce:

1. Combine the mascarpone, parmesan cheese, and butter in a small bowl.
2. Microwave on high for 30 seconds.
3. Microwave on high another 30 seconds.
4. Whisk again until smooth (this may take a minute because the sauce will have separated – keep whisking and it will come back together!)
5. Add the pasta to the hot sauce and toss gently.
6. Serve immediately with more freshly ground black pepper if desired.

As an alternative to the mascarpone, you can make this sauce in the same method with 2 oz cream cheese, 2 tbs heavy whipping cream, 1 tbs parmesan, 1 tbs butter – although not technically legal on the Egg Fast due to the heavy whipping cream.  If it’s what you have on hand, and go for it!

Salted Caramel Custard (2 servings)

For the custard:

• 2 eggs
• 2 oz cream cheese, softened
• ¾ cup water
• 1 ½ tbs granulated sugar substitute (erythritol, swerve, etc.)
• ½ tsp caramel extract

For the caramel sauce:

• 2 tbs salted butter
• 2 tbs granulated sugar substitute (erythritol, swerve, etc.)
• ¼ tsp (or to taste) caramel extract

To make the custard:

1. Preheat the oven to 325 degrees.
2. Combine the eggs, cream cheese, water, sweetener, and caramel extract in a blender or magic bullet and blend until smooth.
3. Pour into two greased 6 oz ramekins or bowls.
4. Place your ramekins in a cookie sheet and place in the oven.
5. Pour hot water up into the cookie sheet until halfway up the sides of the ramekins.
6. Bake for 30 minutes, or until set.
7. Remove and chill for at least one hour (or overnight) before serving.

To make the sauce:

1. Melt the butter, sweetener, and caramel flavoring in the microwave for 30 seconds (or in a saucepan on the stove until melted) and whisk together until fully blended.
2. Divide between and pour over the two custards just before serving.

Egg Fast Loaf (8 servings)

• 8 eggs
• 8 tbs butter
• 2 oz cream cheese, softened
• 3 tbs skinny syrup (any flavour)
• Cinnamon

1. Bake on greased cookie sheet for 25-30 minutes at 350.

Egg Fast Snickerdoodles (2-3 servings)

For the crepes:

• 6 eggs
• 5 oz cream cheese, softened
• 1 tsp cinnamon
• 1 tbs granulated sugar substitute (erythritol, swerve, etc.)
• butter for frying

For the filling:

• 8 tbs butter, softened
• 1/3 cup granulated sugar substitute (erythritol, swerve, etc.)
• 1 tbs (or more) cinnamon

1. Blend all of the crepe ingredients (except the butter) together in a blender or magic bullet until smooth. Let the batter rest for 5 minutes.
2. Heat butter in a non-stick pan on medium heat until sizzling.
3. Pour enough batter into the pan to form a 6-inch crepe. Cook for about 2 minutes, then flip and cook for an additional minute.
4. Remove and stack on a warm plate. You should end up with about 8 crepes.
5. Meanwhile, mix your sweetener and cinnamon in a small bowl or baggie until combined.
6. Stir half of the mixture into your softened butter until smooth.
7. To serve, spread 1 tbs of the butter mixture onto the center of your crepe.
8. Roll up and sprinkle with about 1 tsp of additional sweetener/cinnamon mixture.

Egg Fast Lemon Bars (12 servings)

• 6 eggs
• 3 oz cream cheese, softened
• 3 tbs butter
• 3 tbs mayonnaise
• 4 packets True Lemon Crystals 
• 3 tbs erythritol/stevia blend (or sweetener of choice)

1. Preheat oven to 350 degrees.
2. Put all ingredients into a large blender.
3. Blend until frothy.
4. If using a regular pan, line with parchment. If using muffin tins, use cupcake liners.
5. Pour mixture into 9-inch pan or 12 muffin pan or 12 mini loaves.
6. Bake 20 minutes for muffins or mini loaves and 30 minutes for 9-inch pan.
7. Cool and cut into 12 equal portions (if using pan)

Sweet Loaf (4 servings)

• 8 eggs, softened
• 8 oz cream cheese
• 2 tsp vanilla extract
• 2 tsp cinnamon

1. Mix and bake at 350 for 20 minutes.