This Keto Egg Fast Buffalo Omelette is easy to make and loaded with all your favorite delicious buffalo chicken flavor!
Yesterday I posted about the Keto Egg Fast that I’m undertaking, and a lot of you were interested in trying it out. For that reason I’ll be keeping track of what I eat, and posting the Keto Egg Fast recipes that I come up with here this week.
When I’m done I’ll post a complete Keto Egg Fast Diet Menu Plan for those of you that like the structure of knowing exactly what you’ll be eating. If you want to try it out using the basic guidelines that I’m using, you can find those here.
This morning I was down 5 lbs which was pretty awesome, not gonna lie! Now to be fair, I was retaining water having just finished up shark week, so the number may be inflated due to that.
Here’s a breakdown of the quantities of the eggs, butter, and cheese that I ate yesterday – I’ll be more detailed as to how I ate them when I post the keto egg fast meal plan at the end of the week.
What I Ate on Day One of My Keto Egg Fast Diet
10 eggs
4 oz cream cheese
1/2 oz blue cheese
2 Tbsp sugar free mayonnaise (Dukes)
8 Tbsp Kerrygold butter
1 Tbsp MCT oil (in my bulletproof coffee)
48 oz La Croix sparkling water
68 oz spring water
I was worried that it was too many calories, but since everyone says not to worry about it, I ate when I was hungry and this is how it turned out. 5 lbs down the next morning, and I’m not going to worry about calories again today either! I’ll post another recipe and my results from Day Two of the Keto Egg Fast Diet tomorrow!
This Keto Egg Fast Buffalo Omelette was my egg fast lunch yesterday and it was VERY filling and satisfying! I finished it myself because it was my largest meal of the day, but this could easily make 2 servings if you aren’t that hungry.
You could also make this Keto Egg Fast Buffalo Omelette frittata style by doubling the recipe, dropping the cream cheese mixture by spoonfuls into a greased casserole dish and then pouring the eggs over it and baking at 375 degrees (F) for about 30 minutes, or until firm. Then cut it into squares and reheat as needed.
Since the keto egg fast diet allows only eggs, butter, cheese, and limited carb free condiments, there isn’t a lot of variety in texture in this Keto Egg Fast Buffalo Omelette (though there is a LOT of flavor.) You could finely chop a couple of tablespoons of celery and add it, or some shredded chicken if you aren’t doing the keto egg fast diet and want something even heartier.
Keto Egg Fast Buffalo Omelette (Low Carb)
- Yield: 2 servings 1x
Description
A delicious Keto Egg Fast Buffalo Omelette that meets the criteria of the egg fast diet. Keto, Low Carb and Atkins friendly.
Ingredients
For the filling:
- 2 oz cream cheese, softened
- 1 Tbsp blue cheese
- 1.5 tsp hot sauce brand I used
For the omelette:
- 3 eggs
- 1 tbsp water
- 2 Tbsp butter
Instructions
- In a small bowl, heat the cream cheese, blue cheese, and hot sauce in the microwave for about 15 seconds.
- Stir until full combined and smooth.
- In another small bowl, beat the three eggs and the water together until smooth.
- Heat the 2 Tbsp of butter in a nonstick pan on low to medium heat.
- Pour the egg mixture into the pan.
- Drop the softened filling mixture by spoonfuls onto one half of the eggs.
- When the eggs have firmed enough, fold the empty half of the egg mixture over the half with the filling on it.
- Cover with a lid to keep the heat inside and cook on low heat for another minute or until the eggs have cooked through.
- Remove carefully from the pan and serve warm.
Nutrition
- Serving Size: 1/2 omelette
- Calories: 313
- Fat: 28g
- Carbohydrates: 1.5g net
- Protein: 14g
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Beata says
Made this for dinner recently. Used feta since I don’t like blue cheese. To make the flavor a little more buffalo like (and not like feta), I added a sprinkle of garlic powder and dried dill to kind of emulate the ranch flavor in the cheese. Worked great! It took about 30 seconds in my microwave to melt the cheeses enough to mix. I also covered my bowl with parchment paper to prevent any incidental cheese microwave explosions. Used a 10″ cast iron pan to make the omelet. It took a good several minutes for the eggs to set enough to fold the omelet but it worked great once the eggs were set enough. I have a very thin and flexible spatula that bends easily and the spatula worked like a charm to get underneath the omelet to flip the empty half onto the half with the cheese filling. Used hot sauce to taste, probably a little bit more than what the recipe calls for.
I was full after eating half the omelet, so I saved the other half for the next day. I like to eat a lot of leftovers cold so I tried the leftover omelet cold as well. The cold eggs were so-so but the filling tasted great cold. Note to self – if planning for leftovers, scramble the whole shebang when making it, lol. Otherwise, I can see myself eating the entire omelet if timing meals better and planning to be more hungry than I was when I made this omelet.
What a tasty find, and a great way to break the monotony of eggs on the egg fast. Thank you so much, Mellissa!
★★★★★
Bekah says
This is amazing! I loved the “buffalo” of this omelet. I thought I had blue cheese and didn’t realize until I went to cook dinner that I did not so I was forced to sub with goat cheese (which was delicious). I almost skipped the eggs and just ate the filling. I ate the whole thing, which put me at 8 eggs for the day. I’ll be interested to see how this pans out. I’ve been in a major weight loss stall so if this gets the scale moving I’ll be thrilled.
★★★★★
Mellissa Sevigny says
Looking forward to hearing what your final results on the egg fast were Bekah!
Janette B says
I never thought I would see the two words, Omelet and buffalo together. But I did and I could not be happier! This is one of my favorite dinners or bunch recipes I use frequently!
★★★★★
Mellissa Sevigny says
We still love this one too Janette, thanks for taking the time to rate and comment!
Cee says
Delicious!!
★★★★★
Deana says
delicious dinner for my first day on egg fast. This will be my new go to even when I’m finished with the EF.
★★★★★
Lauren Gonzalez says
im going to try this frittata style tonight!
Joyce says
Any recommendation on a substitute for blue cheese (I kind of hate it lol!)
I don’t usually do spicy either, so I’m not sure what cheese would go good with the hot sauce flavor.
Thanks in advance!
Kym says
My store didn’t have bleu cheese (!) so I used Feta crumbles and it was very good. The Feta added 1 g carb per MyFitnessPal so consider that before you decide! THIS WAS AMAZING! My husband loves spicy things, me much less so, but IT WAS FABULOUS – it will be a routine breakfast-for-dinner item for us!
★★★★★
April says
I would use Parmesan
Dawn says
Wow! Delicious! I did add some chopped sweet peppers and bacon to the cream cheese mixture as well. I think next time I’m going to add either some jalapeños or olives for even more zing! Possibly make these into wraps that I can take to work and heat up there. Yum!
★★★★★
Angela says
I just wanted to way these are amazing! I didn’t have blue cheese so I used Ranch. Soooo good. This will be a staple for me.
★★★★★
Natalie Shannon says
Are you only suppose to eat half of the buffalo omelette? 😳 also I don’t/ can’t eat in the mornings.. I’ve never been able to. Is that a problem or is that ok to eat at noon or 1?
Thank you!
Angela says
I never would have thought to combine eggs and bleu cheese. Thank you for introducing this delicious combination. Great recipe!
★★★★★
Prema says
This recipe is FABULOUS!!!! Totally love the simplicity & yummy-ness!
★★★★★
Jen says
Amazing recipe! Day 5 of the egg fast and I’ve eaten this omelette everyday. Thank you for this recipe, it has really made the egg fast an easy transition,
★★★★★
Sonja says
This was delicious! I’m only on day one of the egg fast and was already beginning to think that choking down more eggs at dinner might kill me. This was so yummy, I’ll be making it even after my fast is over. THANK YOU!!!
★★★★★
MOONYEAN C LEFEVRE says
I LOVE LOVE LOVE the Buffalo Omelette….however I just had allergy test done that shows I’m allergic to dairy (casein proteins) not lactose so would love to see more dairy free recipes from your offerings. I’m struggling with how to make things dairy free.
Sherrie says
Started my egg fast this morning with this recipe. Didn’t have any bleu cheese but I had a bit of plain feta to use up.
Have to say, this is my favorite recipe ever from this site! So delicious! Will probably make it every morning this week! So yummy!
★★★★★
Tammye says
This recipe is so delicious that I had it several times since learning about it…even when not doing the egg fast. Which by the way, is wonderful! Thank you so much for sharing all this wonderful yummy stuff with us!?
★★★★★
Wanda says
The nutrition information states that this has 14 grams of fiber. Am I missing something in the ingredients? I can’t find 14 grams of fiber anywhere in the recipe. I am loving your site and recipes! Extremely helpful in this KETO journey!
Mellissa Sevigny says
Thanks for catching that Wanda – it was supposed to be protein but was mislabelled fiber. All fixed now!
Hjuel says
SO YUMMY and EASY! I may survive this egg fast after all! ?
Corinne says
Hi there, I’m just starting your meal plan and am a bit confused on how you said you ate 10 eggs day one? I’m following the meal plan to a T, had 2 eggs for breakfast, 1/2 cup egg salad for lunch, and am getting ready to have the 3 eggs in the omelette for dinner. This totals about 6.5 eggs by my calculations. Where are the extra 3.5 eggs coming from? Are you eating hard boiled eggs or something in-between as you feel hungry?
★★★★★
leslie says
what can I use besides blue cheese
Mellissa Sevigny says
You can just omit it.
Amy Bainbridge says
can I use gouda cheese instead of blue cheese ?
Julina says
Just made this and it was absoloutely delicious. And I ate the wbole lot. Combined tabasco with sriracha.
Thanks!!!
Jen says
I’m following your egg fast plan this week, and just made the buffalo omelet for dinner. It’s amazing! I wish I’d seen the recipe before. It’s going into my normal dinner rotation after this week.
★★★★★
Becky says
This was delicious! My husband and daughter begged for me to make this for them next time.
★★★★★
sindhuliina says
I´m in love with this recipe! It´s unusually refreshing, bit spicy, bit cheesy and a lot filling. :P
★★★★★
Ashley says
I don’t see how people are asking can they eat half. Half? I could have ate another one lol.
Made this for lunch today and it was absolutely delicious. It seems wrong to be on a diet and enjoy food this much! I’m officially obsessed with your recipes and I love how you use cream cheese in like everything. Perfect for my ketogenic diet!
Toni says
Hi Mellissa,
I have a question for you: I have done the egg fast several times before and had reasonable success breaking through a stall, although in some instances, I did regain the weight back. However, the last couple of times I wasn’t so successful. I’m wondering if I am exceeding the fat:egg ratio with too much fat. I always follow the 1:1 ratio in all of my meals, but I also have a couple of BPC, where that fat is not paired with an egg. I saw on your post where you did this a few times also. I thought that may help me get back into ketosis quicker, but I wonder if it’s causing problems too (maybe too many calories overall)??? I’d love to hear your (or anyone else’s) take on this.
Thanks!
Lauren says
I’m starting a fast tomorrow and so scared of gaining it all back. Why do you think you did? Did she ever reply about whether those extra BPC caused it not to work?
Also did you sometimes not lose with an egg fast? Hopings it will help me lose and keep it off. Did you slowly transition off?
Mellissa Sevigny says
Hi Lauren, there is no need to be scared! An extra BPC shouldn’t stall you since the calories don’t seem to be a factor on this diet as long as you are getting mostly fat. I have only gotten a few reports of people who haven’t lost anything – almost every single person loses, and most keep off more than half of it if they transition slowly back to regular low carb. There are several facebook groups dedicated to egg fasting where you can get lots of other helpful tips and hear from people who are having great success on it!
Laurenlaur says
Need substitute for mascarpone cheese. Can’t fine. Found one online to make using HC sour cream and cream cheese. Seems too high carb though.
Mellissa Sevigny says
You can use cream cheese in a pinch.
Amanda says
As someone who’s never made an omelette before, this was my attempt:
http://i.imgur.com/186ye3R.jpg
Not at all pretty, but it was delicious! Great recipe.
Mellissa Sevigny says
Thanks amanda, glad you enjoyed it!
Amanda says
I made it again, and actually managed to make it look like an omelette! I’m kinda getting the hang of it.
Regina says
I obviously thought that when you said blue cheese in your recipe list that you meant blue cheese salad dressing! I’ve been using that in my buffalo omelette. Apparently it hasn’t hurt me, but lol! I love this recipe. I also combine all the ingredients and just scramble them in the pan and that’s even better!! Yummy!
Holland says
I think I may try this. Can you please tell us how you eat the mayo? Do you mix it with something?? Thank you.
Mellissa Sevigny says
Hi Holland, you can find my free egg fast menu plan that tells you exactly what to eat and how during the egg fast here: https://www.ibreatheimhungry.com/2014/07/egg-fast-diet-menu-plan-low-carb-keto.html
Miranda says
Any suggestions for a cheese to use in place of blue cheese? I hate blue cheese. You have convinced me to try the egg fast :) starting Monday!
Mellissa Sevigny says
You can omit the blue cheese and just make it without – it will still be good and have the buffalo flavor! Keep us posted on your progress! :)
Rosemary Anderson says
That was my question! I don’t like cheese, at all! So leaving it out! I’m going to sub some avocado in place of the cheese! It’s the best I can do with my “handicap”!
Ellen says
Tried this version of bullet proof coffee and was pleasantly surprised! I have been using the Atkins recipe for BPC which is made with almond or soy milk, cream and then butter and coconut oil which is delicious so I was a bit dubious about this one. But no! It won’t take over the no.1 slot for me but it is certainly most palatable! I was surprised how creamy it tasted!!!
Peggy H. says
I did not have any blue cheese but I did have some feta cheese with bits of tomato and basil so I used that. Came out yummy! I would like to try mixing all the ingredients together and baking like a cheesecake what do you think?
Dorothy Loslo says
What do you do with the mayo?
Sarah G says
Do you think it would be OK to sub goat cheese in for the egg fast?
Thanks!!
Mellissa Sevigny says
Yes!
Karen says
can you add sharp cheddar instead of the blue cheese?
★★★★★
Cathy says
Holy awesomeness batman. Just made this and it was so easy and it came out perfect. Great balance of hot sauce, blue cheese and cream cheese. This is a keeper. Especially for dinner. Thank you Melissa!
Elissa says
I just finished making this and it came out a soggy, mushy, mess. I think my mistake was using a pan that is too small. I used the frying pan that I usually use to fry 2 eggs in (I’m guessing an 8″ pan). The 2 tbsp of butter was a puddle instead of a nice frying base on the bottom and the eggs are really mushy. The flavor is great though so I think it will be perfect when I use a larger pan next time.
Mellissa Sevigny says
You can always just scramble it in if you don’t feel like making the omelette Elissa – hope the next batch works out better for you!
Jaymie Derden says
YUM… I love your recipes. I hesitated trying this one because I’m not a fan of tabasco (buffalo anything), but I do love blue cheese, so I tried it and oh, man… YUMMO! I ate half because I was full, but my “mouth hunger” could have let me eat the whole thing. I may eat it later for a snack.
I just finished a 3-day egg fast and lost 5.5 pounds. I’ve been stuck for over a year and actually have gained 10 pounds over that time, slowly creeping on, despite my LCHF diet. Though I didn’t “cheat” at all, I do think I allowed some carb creep in there — maybe a few too many low carb treats? and maybe a bit too much protein? I’m a type 2 diabetic (not on meds anymore, but ULTRA sensitive to carbs).
So… I think I’m going to try egg fast for breakfast/lunch and LCHF (VERY low carb) for dinner… and see what happens. I have 22 pounds to lose to be at goal, and it’s definitely getting harder to lose now. (I’ve lost 40 pounds altogether.)
Anyway, thanks for your wonderful recipes and your encouragement.
Blessings!
Arlene says
please, how are you eating the mayo?
Asia says
This is SOOOOOO yummy, and super easy to put together. It’s delicious, as is, but when I’m eating such things, again, can’t wait to try with a little leftover shredded chicken. :)
Jaymie Derden says
Yes, it would be like buffalo chicken… which my husband and daughter love. May have to try that for them!
Beth in Atlanta says
As I was adding the hotsauce to the cheese mixture, I thought ‘Maybe I read the recipe wrong and it’s supposed to be 1.5 teaspoons instead of 1.5 TABLESPOONS’. LOL.
My mouth is still all tingly! Extra hot but delicious none the less.
Thanks for the recipe. :)
Mellissa Sevigny says
I had to go back and make sure I didn’t say Tbsp lol! That must have been an experience ha ha!
Karen says
How do you make bulletproof coffee
Mellissa Sevigny says
There are lots of variations Karen but the base is usually 6-8oz black coffee with 1 Tbsp unsalted butter (preferably organic or grassfed like Kerrygold if you can find it) and 1 Tbsp of MCT oil or coconut oil. You’ll need to blend it in a magic bullet, blender, or use one of those handheld frother thingies to get it emulsified and creamy – otherwise it’s an oil slick and not very pleasant! You can also use your preferred no carb sweetener. Let me know what you think if you try it! I love it!
Elizabeth Buttle says
Is there a reason to add butter or oil to the coffee; what would be wrong with a gloop of heavy cream instead?
Mellissa Sevigny says
Some people find that HWC stalls their weight loss. The MCT oil is thermogenic and is supposed to give you energy while increasing your metabolism (among other things), and the grass fed butter is high in vitamins and a pure fat unlike the cream. No carbs and all energy. That being said, I’m just putting out there what I’m doing – everyone should tailor it to their own preferences and if yours is to have your coffee with HWC then that’s great. If you find you’re not having good results though, you may want to try omitting it.
Julie says
Bet you could just incorporate all the cheese stuff and make a tasty scramble too, right? I just know when I go to flip that one side, it’s gonna stick and tear and turn into a mess, lol! Can you tell I have experience? Great results and thanks for posting your sharing this with us.
Mellissa Sevigny says
Definitely – no need to make it an omelette if you don’t want to – all the flavor will still be there! :)
Sandi Blankenship says
Down 3.2 pounds this morning :) Very happy with that!
Had the buffalo omelette for dinner, very yummy! Granddaughter spending
the night was happy we had breakfast for dinner!
I had:
2 fried egg, 3 tea eggs, 3 eggs in the buffalo omelet.
Lots of water
Chai tea with a splash of heavy whipping cream
Mellissa Sevigny says
NICE! Keep me posted as you go through the week!!!
Pat says
5 lbs! I would so thrilled to see a 5 lb drop so quickly. I cannot wait to start (this Wednesday). Thanks for the Buffalo omelette recipe and I look forward to more. I’ve been cutting carbs even more than usual the last 2 days to prep for this fast. I can “feel” the difference already. Will be wonderful to really get myself back on a losing track again.
Mellissa Sevigny says
Excited for you Pat, keep us posted once you start officially!
Sandi Blankenship says
Today is my Day 1 and so far I’ve had 2 eggs fried in 2 Tbs butter and 2 Tea Eggs. I made 6 Tea Eggs and the rest are simmering in the crock pot and the house smells fantastic :)
5 pounds off is awesome!!! And I’ll try this omelet for dinner. Thanks for posting it!
Mellissa Sevigny says
Thanks Sandi – I’ve never had tea eggs – do you just simmer the hard boiled eggs in tea? Would love to know more, thanks! Hope you have great success!
Sandi Blankenship says
Hi Mellissa! Love my tea eggs, the recipe is posted on my blog here:
http://flamidwyfe.com/2012/05/15/tea-eggs-with-a-twist/
The ones I made yesterday:
6 eggs in cold water, bring to a boil and boil for 8 minutes.
Run cold water over them for 1 min.
Lightly roll the eggs on hard surface to create cracks.
Place in crock pot.
2-3 oz of black tea (I actually threw in 2 bags of Republic of Tea “get lost” tea… SO YUMMY!
2 cinnamon sticks
6-8 star anise
Simmer for a couple of hours on low.
Leave on low throughout the day. Add more eggs at your leisure.
Enjoy… I love them. I started eating them when I was living in China in 2012 and on the Dukan Diet… they were my staple food!
Alex says
Are there any restrictions as far as using Swerve or the like? There is a crepe recipe that would work well with this aside from the fact I would need to add a bit of sweetener.
Mellissa Sevigny says
I’m using small amounts of sweetener Alex – since Jimmy Moore had 3 diet sodas a day on his, I figure the small amount of no carb sweetener I’m using is much less, so not illegal!
Dawn says
This looks great. Did you only eat half at a time? I guess im trying to figure out how much im supposed to eat for the day. Thanks for all your help.
Mellissa Sevigny says
I ate the whole thing Dawn because of the fast, but honestly half would have been more than sufficient! I think because it was my first day I was hungrier than normal. Today it’s after 12 and I’ve only eaten 2 eggs with butter so far. I will force myself to eat a couple of hard boiled eggs soon but I’m not hungry at all. Could be all the water I’m drinking too! Just be sure not to skimp on the fat for the sake of calories or I think it will hurt your results. Less eggs and more fat if you’re not hungry or don’t want to go over a certain calorie number. Hope that helps, keep us posted!!!
Kelli says
Hi- is there another kind of fat for the bullet coffee than MCT? Thanks
Mellissa Sevigny says
A lot of people use coconut oil Kelli!
Linda Martin-Peoples says
…and butter! I love butter in it!