Egg Fast Grilled Cheese Waffle

Thank goodness for this Egg Fast Grilled Cheese Waffle! If you're deep into an egg fast and starting to feel like you can't look at another plain egg, you're not alone — I’ve been there! That’s exactly why I came up with this cozy, satisfying Egg Fast Grilled Cheese recipe.

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Egg Fast Sandwich

Well, I can not believe that I did it!  5 days on an Egg Fast and I can honestly say that it was not hard at all, especially thanks to this Egg Fast Belgium Waffle Grilled Cheese recipe (and to my Egg Fast Waffle recipe, which was the brainchild for this recipe!).  I really think the trick to completing an egg fast is to have a variety of flavours and textures so that your taste buds don't get bored.

So, what are my final thoughts with regards to the egg fast?

Honestly, I really enjoyed it!

One of the biggest challenges of an egg fast is keeping meals interesting while sticking to the simple structure of eggs, healthy fats, and cheese. But who says simple has to be boring?

This recipe transforms your typical egg fast ingredients into something that feels indulgent and comforting — like a true grilled cheese sandwich, minus the bread! With crispy edges, gooey melted cheese, and just the right amount of richness, it hits all the right notes.

Whether you’re trying to break a keto plateau, curb your cravings, or just need a quick high-fat, low-carb meal, this grilled cheese is a must-try. Bonus: it’s done in under 10 minutes and totally egg fast compliant.

Let’s turn those eggs and cheese into something worth getting excited about — your taste buds (and your waistline) will thank you!

Why I will repeat an egg fast:

As much as it was challenging in terms of coming up with a variety of recipes, now that I have a selection of recipes, I will definitely be repeating egg fasts on a regular basis. This what I loved about my egg fast:

• tasty and delicious recipes
• easy meal prep
• easy portable meals
• easy to digest food
• never felt bloated
• felt mildly hungry every so often but was definitely not starving at any point.
• decreased any cravings for sweets.
• definitely, felt significantly leaner with less fluid retention
• felt full of energy throughout the day without any fluctuations in my energy.
• did I mention the food was delicious?!:-)

Here are the things I did not like on the egg fast

• Nutritionally, I realized that I was not eating well-balanced meals
• ....That's it!

What Is an Egg Fast?

An egg fast is a short-term, ketogenic-style diet typically followed for 3 to 5 days. It’s designed to break through weight loss plateaus, trigger ketosis, and reduce cravings by simplifying food choices to mostly eggs, healthy fats, and certain cheeses.

Pros of an Egg Fast

1. Quick Weight Loss
   Many people experience rapid water weight loss due to the low-carb and high-fat nature of the fast.
2. Helps Break a Stall
   It can jumpstart weight loss for those who have hit a plateau on a ketogenic or low-carb diet.
3. Appetite Suppression
   The high fat and protein content can reduce hunger and make it easier to eat fewer calories.
4. Simplicity
   Very easy to follow — no calorie counting or complicated meal plans.
5. Induces Ketosis Quickly
   Helps the body get into or back into ketosis more efficiently.

Cons of an Egg Fast

1. Monotony
   Eating mostly eggs, fats, and cheese can get boring quickly.
2. Nutritional Gaps
   It lacks fiber, vitamins, and minerals — not ideal for long-term health.
3. Digestive Issues
   Common side effects include constipation, gas, or diarrhea due to low fiber intake.
4. Temporary Results
   Much of the initial weight lost may be water, which could return after resuming a normal diet.
5. Not Suitable for Everyone
   People with cholesterol issues, egg allergies, or gallbladder problems may not tolerate this diet well.

Basic Rules of the Egg Fast

• Eat whole eggs — at least 6 per day, preferably pasture-raised.
• Add 1 tablespoon of healthy fat per egg — such as butter, coconut oil, or avocado oil.
• Eat 1 oz of cheese per egg — optional but allowed.
• Start eating within 30 minutes of waking.
• Eat every 3 to 5 hours — even if you're not hungry (though some prefer eating only when hungry).
• Last meal at least 3 hours before bedtime.
• Drink plenty of water — aim for 80-100 oz/day, plus electrolytes if needed.
• Follow for 3-5 days only, then transition back to your regular keto or low-carb diet gradually.

Is Cream Cheese Considered a Fat or a Cheese on the Egg Fast?

Cream cheese is considered a cheese on the egg fast.
So, it counts toward your 1 oz of cheese per egg rule — not as your added fat.

Tip: Because cream cheese is lower in protein and higher in fat than most cheeses, some people count ½ oz of cream cheese as a serving to allow for flexibility, but officially it still falls under the cheese category.

My Personal Egg Fast Experiment

Overall, I think the egg fast is a great way to get your body into a state of ketosis and to help shed any excess water weight.  As for any permanent weight loss?  I think people will most likely gain 1-2 lbs after taking in some form of carbohydrates.  Glycogen binds to water when it is stored.  Since this egg fast depleted the glycogen stores in the body, it also allowed for a decrease in fluid retention.  Once you start eating any sort of carb, you will replenish a little of your glycogen stores and hence, increase some fluid retention.

However, I feel that the egg fast helped me feel VERY satisfied in terms of fullness and it wasn't until Day #5 that I even thought about sweets.  For those of you who know me, sweets are definitely my weak link so this lack of craving came as quite a shock.

Anyway, on to the final Egg Fast recipe!

Egg Fast Grilled Cheese Waffle Instructions

• Combine all the egg fast waffle ingredients in a high-speed blender. 
• Blend on high for 1 minute. 
• Pour mixture in a preheated waffle maker and cook thoroughly. 

• Once the waffle is done, place 1 oz of cheese on half of the waffle. 
• Place waffles in the toaster oven to melt cheese or place it in a skillet to melt the cheese.

Keto Grilled Cheese breakdown for an Egg Fast

Since this recipe will make 2 egg fast sandwiches, you can save one for later. This sandwich will comprise of 1 egg, 0.5 servings of fat and 1 ½ servings of cheese if you use only ½ oz of cheese per sandwich. I realize that this ratio isn't perfect. However, when you go to make the egg fast sandwich, add the remaining ½ oz of fat that is left over and butter the waffles to hit the perfect egg fast ratios!

Making this a Fat Fast Grilled Cheese

To convert this egg fast sandwich into a fat fast grilled cheese, simply do not add the egg whites to the recipe. By removing the egg whites and only using cream cheese, egg yolks, oil and cheese, this fat fast grilled cheese comes in nutritionally at 85% fat!

If you like this Egg Fast Belgium Waffle Grilled Cheese recipe, check out the following:

• What is an Egg Fast (and why would anyone do it?!)
• Egg Fast Buffalo Wing Dip (Keto) - Day #1
• Egg Fast Pesto Wheels - Day #2
• Egg Fast Belgium Waffle - Day #4
• A Buffet of Deviled Eggs - 3 Different Flavours
• Air Fryer Hard Boiled Eggs - Ridiculously Easy to Peel (SCD Intro Phase)

 

 

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