Heat your waffle iron. Mix up all ingredients except the psyllium husk powder and extra mozzarella cheese. Once mixed then add psyllium husk powder and mix quickly.
Sprinkle a tiny bit of the extra mozzarella cheese into waffle iron. Add half of the batter into the center of the waffle iron. Top with more mozzarella cheese and close lid. Cook until done and then place on a cooling rack. Repeat with second chaffle.
Ohhhhh the chaffle. You either hate it or it’s a life changer for you if you’re living the ketogenic lifestyle! There’s no in between! I was not a fan of the chaffle…. until now! I thought it tasted like an omelette and I didn’t really get the craze for it. I gagged them down during my egg fast but I was not a believer.
I have seem hundreds of chaffle recipes and wasn’t really able to track down who started this trend. I did find a fellow YouTuber called Serious Keto who had an idea to try. The recipe had a few secret ingredients that made it special and less eggy. I thought I would give the chaffle one last try and I’m so glad I did!
There are two ingredients that makes it “bread like” and you can find them at your local grocery store. The first one is yeast. Obviously being sugar free there is going to be no reaction when you add yeast to a keto recipe but it still has flavor. The other ingredient is psyllium husk powder and that will give it the texture and fiber that you normally get from wheat gluten..without the inflammation! Plus psyllium husk fiber helps those on keto that have trouble being regular in the bathroom department.
I used my college waffle iron and don’t really bother with buying the mini dash that people are obsessed with. As a Texan, I like the more rustic look by using the normal sized waffle maker.
The Savory Chaffle – use with breakfast sandwiches, grilled cheeses, burger buns and more!
50 grams egg whites
1 tsp yeast
3 drops liquid stevia
1/4 cup mozzarella cheese
1 TBS psyllium husk powder
pinch of salt
1/4 cup mozzarella cheese for waffle iron
Heat your waffle iron. Mix up all ingredients except the psyllium husk powder and extra mozzarella cheese. Add psyllium husk powder and mix quickly.
Sprinkle a tiny bit of the extra mozzarella cheese into waffle iron. Add half of the batter into the center of the waffle iron. Top with more mozzarella cheese. Cook until done and then place on a cooling rack. Repeat with second chaffle. Makes 2 large chaffles.
This recipe is inspired from the Egg Loaf recipes. The main difference is I added pumpkin spice seasoning and used a donut pan. I like the portion control of the donut pan so that’s why I do it this way. Plus, it’s hard to cut anything with the main ingredient being egg!
4 ounce cream cheese
4 TBS butter
2 tsp pumpkin spice
4 tsp baking powder
Mix all ingredients in a blender or food processor. Pour into donut molds or loaf pan. Bake at 350 degrees for 15 mins or until done. Makes 12 donuts.
I got to experience my first challenge using the egg fast. I kept the concepts simple and did not use any sweeteners or spices other than pink salt. I would definitely do the egg fast again, especially if I got off course or needed a restart. It was an easy challenge to do and I can see why this is a great tool to have.
What is an egg fast? It’s basically where you eat eggs, butter and cheese only for 3-5 days. The ratio of eggs/butter/cheese is based off your own macros but the general rule is 4 eggs, 2 TBS butter and 1 ounce cheese per meal until you hit your macros. For example, I weighed 233 pounds at the beginning of my egg fast so inputting eggs, butter, and cheese into my food diary showed me I needed to eat at least 8 eggs, 2-4 TBS butter, and 1-2 oz cheese per day to hit my protein goals. I divided that up into two meals consisting of 4 eggs, 1 TBS butter and 1 ounce cheese in each meal twice per day. Here’ is a screen shot of my day.
These are all the advantages of doing an egg fast.
Super easy and a time saver for meal planning because you can only have 3 ingredients. I spent maybe 10 mins making meals and it gave me more time to do other things I needed to get done.
Tons of energy! As much as it gagged me to eat eggs for 5 days, I was equally impressed with how good I felt. I had so much energy that I ended up tackling stuff that’s been sitting on my to-do list forever!
Not hungry! Like 0 hunger! Towards the end of the fast I started backing off on the fat per meal because I was too full. I ended up doing 1 TBS of butter per meal instead of 2 TBS per meal. That helped me not feel so full yet still allowed me to taste the fat. Since I’m morbidly obese, there was no need to me to hit my fat goal of 4 TBS of butter per day.
Weight loss! I was not experiencing a slow down or stall on the scale and I still was able to lose 5 pounds. If you need a jump start or a restart to keto this is a great way to get yourself back on track.
Absolutely no cravings or desire to eat! That was pretty awesome to experience. It helps get the self discipline going again because it’s so easy to stay on track.
An easy challenge to start the momentum of your journey again.
The disadvantages of doing the 5 day egg fast are as follows.
Eggs were starting to gag me after day 3. It was very hard to keep eating them to fit my macros.
Hard to hit protein goals. Since there was so many eggs to eat it was hard when the eggs were gagging me to eat enough of them to hit my protein goals.
I was expecting to save money on my grocery bills but because my store bought free range eggs are actually pretty pricey it ended up being about the same amount I normally spend on groceries.
In conclusion, it was a fun challenge and I would definitely do it again. I would just do the 3 day egg fast because I didn’t see any additional weight loss after day 3 to make it worth doing the 5 days. I was able to lose a decent amount of weight in such a short time. I went from 233 to 228 and I’m happy with that 5 pound loss.
I get a lot of people asking me if I’ve done the 3 or 5 day Egg Fast before. I haven’t tried it before but I am definitely curious. I have also been asked about the beef and butter fast but never tried that either. I love trying new things so why not pick one of them and try it?! So I began my research about the egg fast and gathered as much info as possible. Be careful when you do your research and make sure the source is credible.
What is the egg diet or egg fast? Basically, you eat a ratio eggs, butter, and cheese each meal for either 3 or 5 days. You determine how much based on your own macros. A general guideline is 3-4 eggs plus 2 tablespoons butter and 1 ounce of cheese in each meal. Then you determine how many meals of that you need to hit your macros. For me, I weigh 230 pounds currently which after calculating my macros I determined I need to eat that meal 2 times a day. See the screen shot below.
Reasons to do an egg fast? For one it’s a challenge and that’s always fun to see what you’re capable of. It also helps reduce or curb your cravings. If your weight loss has slowed or stalled, it’s a great tool to use to help get the scale moving again. It helps you with control and self discipline too.
I like a challenge so I am planning on doing this keto egg diet for 5 days. I am going to be strict and take the challenge seriously. That means I am going to avoid all sweeteners. I’m doing this because in order to get the maximum benefits of this challenge, following the rules is key. I’ve seen TONS of recipes for this egg fast but most of them are loaded with sweeteners and spices. I’m using this challenge as a way to help my cravings so eliminating them for 5 days is totally doable.
There is no actual fasting in this way of eating. I’m not sure why they call it an egg fast. However, I’m keeping my intermittent fasting schedule (16:8) where I’ll begin eating around 1:00 PM and have my second meal at 6:00 PM. I absolutely love how the collagen has improved my shoulder pain that I got from an injury two years ago so I am also going to continue drinking my daily collagen coffee. I will also drink sparkling waters and unsweetened tea.
Check back in 5 days with my results! My official starting weight for this challenge was 233. I’m hoping to have lost 5 pounds but we’ll see! Stay tuned!