The Ultimate Guide to the Keto Egg Shake

The Ultimate Guide to the Keto Egg Shake

milkshake in a jar with straw

If you have never tried the Keto egg shake, you are in for a tasty surprise!

This egg shake is low carb, keto and if you are on the egg fast you can use it for that too! This is a favorite in the egg fast facebook group!

It’s a perfect way to get in your eggs plus good quality fats. But frankly, you don’t need to be doing the egg fast to love this shake!

It’s a perfect quick morning keto breakfast shake on the go.

I am going to answer ALL your questions (because I know you have lots!) about the egg fast shake below. I am also going to give many tips and variations below so be sure to keep reading to get those questions you have answered!

What is in the Keto Egg Fast Shake?

The Basic Egg Shake is made up of the following:

  • 2 eggs
  • 2 tbsp fat
  • 2 oz cream cheese (optional)
  • 2 tbsp sugar-free syrup such as Skinny Syrup
  • Or instead of syrup use flavored extracts and your favorite sweetener
  • 1/2 to 1 cup Water and ice (or use cold coffee for a delicious variation)

Put all ingredients into a blender, blend and enjoy!

Ok, I can hear the screams of questions already so lets’ get to it!

pouring a shake into a glass

Won’t I get sick from eating raw eggs?

Unlikely. According to this Healthline article, The US Department of Agriculture considers it generally safe to use raw eggs if they are pasteurized.

If your eggs are unpasteurized, you can wash them first before using.

If you have ever eaten homemade mayonnaise, egg nog, cake or cookie dough batter, ceasar salad dressing, hollandaise or homemade ice cream, then you have already eaten raw eggs.  But keep reading if you are still squeamish …

What can I do if I just can’t/won’t eat raw eggs?

You can still make this shake using lightly scrambled eggs! Just scramble the eggs first, put them in the fridge and let them cool down. Then throw them into the blender with the other ingredients.

I know it sounds crazy but it is going to taste like flan!

Now if using scrambled eggs in a shake doesn’t sound good to you, then maybe this is your solution. 

You can buy dried whole eggs! Yes! This is 100% whole egg dried into a powder perfect for shakes!

What fats can I use in the egg shake?

You can use any fats or a combination of fats that you like! The following will work:

  • MCT oil (**see note below)
  • Avocado oil
  • Coconut oil (refined liquid oil blends up smoothly but I actually like the little bits that using solid coconut oil results in)
  • Softened butter or ghee
  • Mayonnaise (homemade or store bought)

**NOTE about using MCT oil.  If you are new to Keto or even new to drinking egg shakes or egg coffees, please be aware that some people need to start slowly with using MCT oil (and even coconut oil to a lesser extent) because it can have a laxative effect. Start with 1 teaspoon and work up to a tablespoon.

In fact, some people have tummy issues drinking large amounts of any fat in a shake like this. I am one of them and I make my shake ½ strength.

That means that I take the basic egg fast shake recipe and I cut everything in half except for the water and ice. It won’t be as thick and rich but to me, it’s just as delicious!

How can I make the Egg Shake if I am dairy free?

To make the egg shake dairy free, you can simply leave out the cream cheese in the recipe. Many people who do this will use mayonnaise as their fat to make up for some of the creaminess you might miss from the cream cheese.

I know it sounds so darn weird but the flavorings/sugar-free syrups are going to cover up any hint of mayo taste there!

Can I use this shake on the Keto Egg Fast?


As an admin in the Egg Fast Facebook group with over 45,000 members, I can tell you that the Vanilla Egg Fast Shake is a staple for many people!

In fact, some people like this so much that a frequently asked question is Can I just drink this egg fast shake all day long!?

The things that you need to know for using this shake on the egg fast are:

  • Use only egg fast approved fats in the shake (olive oil, avocado oil, coconut oil, butter, MCT)
  • Fats and eggs in the shake are counted towards your total for the day
  • Cream cheese is optional and is counted towards your cheese totals for the day
  • The egg fast allows for a total of only 3 servings of sweeteners per day. This means that you need to read the label of your sugar-free syrups or sweeteners. The Skinny Syrups that I use show that  2 tbsp syrup is one serving. So I could have this shake 3 times in a day if I was drinking the full strength recipe.

On the Egg Fast one full serving of the shake recipe equals 2 eggs, 2 tbsp fat, 2-ounce cheese(if using), and 1 serving sweetener.

Pumpkin Spice Egg Fast Shake (Dairy Free!)

  • 1 egg
  • 1 cup cold or warm coffee
  • 1 tbsp butter softened butter, coconut oil, ghee or  mayo
  • 2 tbsp any of the Skinny Syrup Pumpkin flavors or 1 tbsp Swerve and 2 tsp pumpkin Spice
  • Blend in the blender and add a dash of cinnamon on top!

Pumpkin Spice shake topped with cinnamon on wooden board

What else can I use for sweetening and flavoring the Egg Shake?

This is the part where you can customize and make the shake a multitude of flavors! Any sugar-free sweeteners, syrups or flavor extracts are fine to use.

I personally use and love the Jordon’s Skinny Mix sugar-free syrups, they are my favorite and come in a gazillion flavors. You can order those here.

Amazon also has a variety of sugar-free syrups available, you can check those out here. Be sure to read the labels!

If you do not have access to sugar-free syrups and cannot order online,  don’t despair! Many people just use flavor extracts like vanilla extract or banana extract.

milkshake in a glassI made a great green shake for St. Patrick’s Day using peppermint extract and a couple drops of green food color!

If you use flavor extracts then you will want to use something to make it sweet. I like the So Nourished monk fruit sweetener but you can also use stevia or any sweetener that works for you.

Do you have any other questions about the egg shake?  Either using it for Keto or for the Egg Fast? If so, post your questions in the comments below and I WILL answer them!

More Egg Fast Recipes to Try

Want more Egg Fast recipes? You've come to the right place, we have the best ones here! Check them out!

The Ultimate Guide to the Keto Egg Shake. Try a delicious egg fast recipe with this easy Keto egg fast shake recipe and guide.



A cup of shake on a table
A sign on an egg

50 thoughts on “The Ultimate Guide to the Keto Egg Shake”

    1. You can definitely use it and the egg shake will be good but it likely will not be egg fast compliant due to the higher carbs. But if you don’t care about that then go for it!

  1. I’m starting the egg fast today. I’ve been keto since 2/1/21 and have lost 41 lbs. I entered the day 1 menu into Carb Manager. It’s way more macros and calories than I normally consume. Will it still work for me or should I lower my intake?

    1. congrats on the 41 pounds! Did you stop losing weight at some point? The egg fast doesn’t really speed up weight loss if you are still losing, but it does help with a stalled weight loss even though the macros aren’t what you are used to. Sometimes changing macros is a very good thing, the egg fast is similar to doing a fat fast. Eat a minimum of 6 eggs, 6 fats, that is about 1100 calories and you don’t really want to go below that if you want to maintain muscle mass. Good luck!

  2. Hi there
    I am wondering if I can just stay on the egg fast until I reach desired results?
    I am 10kg off goal but have stalled for the past 8 months
    I seem to drop with egg fast and I feel great on it
    Can I just stay on it until I reach final goal then maybe do 4 days on and 3 days keto?

    1. That is entirely up to you and how you feel! The creator of the fast, Jimmy Moore stayed on it for 30 days.

    1. It’s your shake, you can customize all you like! Are you asking in context of the egg fast? In that case no, but for normal keto, yes use whatever you like!

  3. You mentioned in this post: On the Egg Fast one full serving of the shake recipe equals 2 eggs, 2 tbsp fat, 2-ounce cheese(if using), and 1 serving sweetener.

    Does this mean I can eat that recipe 3 times a day and still stay within the egg fast guidelines?

    Also do you have a solution if someone gets painful cramps and diarrhea on the egg fast?

    1. It does as far as the eggs, fats and sweeteners go! I would cut back on the cheese portion of it though because it seems that eating more than 4 ounces of cheese per day can in itself cause a stall. As far as the cramps go, the first thing I would take a look at is if you are having MCT oil, coconut oil or xylitol. Those items can be very tummy disturbing for many people!

  4. This is absolutely amazing and utterly delicious! I don’t even want to admit how many eggs I’ve gone through since discovering this page, lol. Thank you for such a wonderful recipe!

  5. I haven’t tried this yet but I’m excited to try it in the morning 😊. I do have a question though: can you add chia seeds to this recipe? I’ve done a recipe similar to this but with no eggs and using almond milk, and adding protein powder.

    1. Ya, honestly this is sort of like a protein shake but using eggs, so anything you normally add to your morning shake should work for this one too.

    1. If you tell me what you put in your shake, then I can tell you how many carbs. There are a few ways to make it explained in the post and I don’t know what you chose. I can tell you that an egg has 0.6 carbs, 1 tbsp most fats is zero carbs, and 1 tbsp cream cheese is 0.6. Hope that helps!

      1. I use the exact recipe
        2 eggs
        2 tbsp fat
        2 oz cream cheese
        2 tbsp sugar-free Skinny Syrup
        1 cup Cold coffee

    2. This are the ingredients I use
      2 eggs
      2 tbsp fat
      2 oz cream cheese
      2 tbsp sugar-free Skinny Syrup
      1 cup cold coffee

    1. You can have this any time you like no matter what program you are following! The Keto Egg Shake is a perfect keto meal! Thanks for stopping by!

  6. Wow!!
    I loved it!! I used coffee. It was really good and very filling. It would be a great snack when you are having cravings.

      1. I have fallen in love with this after trying it today. I made it with lightly scrambled eggs, as the ‘it tastes like flan’ comment really spoke to me. I made it for both breakfast and lunch, with coffee both times, and I browned the butter before cooking the eggs for the 2nd attempt. Oh my! That caramel flavor! I also added a sprinkle of pumpkin pie spice and some homemade vanilla flavoring.

        1. I’m so glad you tried it and took the time to comment! Many people don’t believe me when I try to explain it! So thank you!

  7. Hi there!

    I had a question about using butter in the egg shake, does it matter if it’s salted or unsalted?

    All your information has been extremely helpful!

    Thank you!!

    1. No it doesn’t matter at all! I use salted butter in everything because I never have any unsalted in the house. Plus on the egg fast we need lots of salt to keep up electrolytes so there’s that. Thanks for your question!

  8. I add the eggs and oils to my hot coffee (or tea) wàwith an immersion blender and I feel the heat ‘cooks’ the eggs enough. (~168-195°F). I have also refrigerated it overnight and the eggs keep the oil from separating. You could blitz it again right before drinking if you wanted. This summer I want to try it as popsicles.

    1. Thank you for your comment about using it in hot coffee. I was wondering if that would be okay or if it would cook the egg too much. I am definitely trying this tomorrow morning. I have hazelnut sugar free syrup and I make Hazelnut coffee so I am thinking this will be amazing.

    1. I have not personally done so but in the Egg Fast facebook group, people do say they do it. Hopefully someone reading here will chime in with their experience!

    1. That info is going to be right on the bottle. The brand that I have says 10 drops per serving, but yours could be different. So use whatever it says!

  9. I just made my shake and used one tablespoon butter toffee skinny syrup and a teaspoon of cake batter extract. Oh my goodness! It’s so good ! Thank you for the recipe!

    1. I have always drank it right away so I am not 100% sure if there would be any texture changes. Hopefully another reader will chime in!

    1. Go with your own comfort level. I have never even had pasteurized eggs but that’s how it was in my house growing up, we made many things with raw eggs. In the article I do give other options for people who don’t have that comfort level.

  10. My grandmother loved Flan, so when you mentioned it tasted like that I had to try it. I modified slightly and added vanilla when I scrambled them ever so lightly, and then put in the fridge overnight. In the morning I took them and in my Nutri-Bullet I added two packets of Truvia and an eighth of a cup of stevia as they pair well together.? I used one cup of flax milk instead of water or coffee and half the cream cheese then sprinkled pumpkin pie spice and ice. AWESOMENESS HAS BLESSED MY TASTEBUDS HAHA!! Loved it!!!!❤️

      1. I’m pregnant and not supposed to eat raw eggs. Does scrambling them lightly cook them enough? I have a hard time digesting eggs so hoping blending them helps that.

        1. Yes, definitely scrambling them will cook them! Some people prefer the taste with them scrambled as well so it’s all good!

  11. Looking forward to trying this. I have a question.
    If my cholesterols are somewhat high, should I avoid the egg-fast diet altogether? There are so many, even doctors saying that eggs are bad.. Thanks for an answer.

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