Can you eat eggs on the pegan diet?: A Look at the Rules and Quality Standards

November 2, 2025 •

4 min read

The Pegan diet, a hybrid of Paleo and Vegan eating, emphasizes a plant-heavy approach that dedicates around 75% of your plate to fruits and vegetables. So, can you eat eggs on the pegan diet? Yes, sustainably sourced eggs are permitted, though they play a supporting role rather than being the centerpiece of a meal.

Quick Summary

The Pegan diet permits moderate consumption of high-quality eggs from sustainable sources, with animal products generally comprising about a quarter of the diet. The emphasis remains on unprocessed, plant-based foods.

Key Points

Eggs are permitted: Unlike a vegan diet, the Pegan diet allows for eggs as part of the 25% allocation for animal products.
Quality is paramount: Eggs should be sustainably and ethically sourced, preferably pasture-raised and organic, to align with the diet's principles.
Moderation is key: Eggs and other animal proteins should be consumed in small quantities, serving as a side dish or condiment rather than the main focus.
Nutrient-dense addition: Including eggs provides a valuable source of protein, Vitamin B12, and other nutrients that can be lower in a heavily plant-based diet.
Sourcing matters: The high standards for sourcing eggs (and all animal products) differentiate the Pegan approach from less restrictive diets.

What is the Pegan Diet?

Coined by functional medicine expert Dr. Mark Hyman, the Pegan diet combines principles from both the Paleo and Vegan eating styles. The core philosophy is to consume mostly whole, unprocessed foods, focusing heavily on plants while incorporating high-quality animal products in moderation. Unlike a strictly vegan diet, the Pegan approach is not entirely plant-based, and unlike Paleo, it severely limits animal protein, treating it as a condiment rather than the main course. The foundation of the diet rests on consuming a high volume of low-glycemic fruits and non-starchy vegetables, along with healthy fats from nuts, seeds, and oils.

The Core Rules

Focus on Plants: The majority of your plate—roughly 75%—should be filled with vegetables and fruits.
Prioritize Quality Protein: Animal products like meat, poultry, fish, and eggs are allowed but must be sustainably sourced (e.g., pasture-raised eggs, grass-fed meat).
Limit Animal Products: These protein sources should not dominate the meal. Instead, they should be eaten in smaller quantities.
Embrace Healthy Fats: The diet encourages healthy fats from avocados, nuts, seeds, and certain oils like olive and coconut.
Avoid Dairy: With some limited exceptions for goat or sheep milk products, most dairy is eliminated.
Avoid Gluten: The diet cuts out gluten-containing grains.
Minimal Grains and Legumes: Gluten-free grains and legumes are allowed in very small quantities.
Eliminate Processed Food: All processed sugars, artificial sweeteners, and additives are strictly avoided.

The Role of Eggs in Pegan Eating

For those asking, “can you eat eggs on the pegan diet?” the answer is a resounding yes, with a few important caveats regarding source and quantity. Eggs are a valuable addition to the Pegan diet because they offer a cost-effective source of high-quality protein and essential nutrients like Vitamin B12, which can sometimes be low in plant-focused diets.

However, Pegan principles dictate that eggs should not be consumed in large quantities. Dr. Mark Hyman has previously suggested limiting egg consumption to two or three times per week, though this is not a strict, universal rule. The key is moderation. Instead of a three-egg omelet, a Pegan-friendly breakfast might feature a veggie scramble with one or two pasture-raised eggs.

Prioritizing Egg Quality

The source of your eggs is just as important as the quantity. The Pegan diet emphasizes a return to whole, natural foods, and this extends to how your food is raised. When choosing eggs, look for the following labels:

Pasture-raised: This indicates that the hens have access to a pasture for at least six hours a day, allowing them to forage naturally. This results in eggs that are more nutrient-dense.
Organic: Ensures that the hens are fed an organic diet free of GMOs and pesticides.
Local: Sourcing eggs from local farmers' markets often ensures higher quality and more transparent animal welfare practices.

Pegan vs. Other Diets: A Comparison

To better understand how eggs fit into the Pegan framework, a comparison with the diets that inspired it is helpful.


Feature	Pegan Diet	Paleo Diet	Vegan Diet
Animal Products (incl. Eggs)	Allowed in moderation, as a side dish. Emphasis on quality and sustainability.	Allowed freely as part of a hunter-gatherer lifestyle. No specific moderation rules.	Excluded completely. No eggs, meat, fish, or dairy.
Dairy	Strictly limited or avoided, with some exceptions for sheep/goat products.	Excluded.	Excluded.
Legumes	Allowed in very limited quantities, often restricted to low-starch varieties.	Excluded.	Included freely as a staple protein source.
Grains	Gluten-free grains allowed in moderation.	Excluded.	Whole grains are a cornerstone.
Core Focus	Plant-centric with quality animal protein in supporting role.	Pre-agriculture foods, including lots of animal protein.	100% plant-based.

Incorporating Eggs into Your Pegan Meals

Integrating eggs into your Pegan diet can be simple and delicious. The key is to pair them with plenty of allowed vegetables and healthy fats, ensuring they are not the sole focus of your dish.

Veggie Scramble: Start your day with a scramble using one or two pasture-raised eggs, sautéed spinach, mushrooms, and bell peppers. Cook in avocado oil for a healthy fat boost.
Baked Avocado with Egg: A quick and satisfying meal, this involves cracking an egg into the hollowed-out center of a halved avocado and baking it until the egg is set.
Salad Topping: Add a hard-boiled or poached egg to a large vegetable salad for an extra dose of protein and nutrients. A hard-boiled egg pairs well with a tahini rainbow cabbage salad.
Frittata: A vegetable-packed frittata is a great way to use eggs as a binder for a meal rich in vegetables. Use seasonal vegetables like onions, broccoli, and kale.

The Benefits of Eating High-Quality Eggs on the Pegan Diet

Eating high-quality, pasture-raised eggs as part of a Pegan plan can provide several benefits:

Complete Protein Source: Eggs offer all nine essential amino acids, supporting muscle repair and growth.
Nutrient Boost: They provide essential nutrients like Vitamin B12, Vitamin D, choline, and selenium, which can be less abundant in a plant-focused diet.
Increased Satiety: The protein and healthy fats in eggs can increase feelings of fullness, which aids in weight management.
Improved Brain Health: Choline is a crucial nutrient for brain development and function, making eggs a smart choice for cognitive health.
Heart Health Support: When consumed in moderation, eggs can support healthy cholesterol levels and overall cardiovascular function.

Conclusion

In summary, the answer to "can you eat eggs on the pegan diet?" is yes, but with a specific approach centered on quality and moderation. Eggs are a nutrient-rich, budget-friendly protein source that fits well within the Pegan framework, provided they are sustainably sourced and consumed as a supplement to the plant-based majority of your meals. By prioritizing pasture-raised and organic varieties and enjoying them as a supporting component of a vegetable-heavy meal, you can effectively incorporate eggs into a healthy Pegan lifestyle without compromising its core principles.

For more information on the Pegan diet and its principles, you can visit Dr. Hyman's website [https://drhyman.com/].

Frequently Asked Questions

While there isn't a rigid rule, the general recommendation is to consume animal products like eggs in moderation. Some sources suggest having eggs two or three times a week.

Prioritize sustainably sourced, high-quality eggs. Look for labels like 'pasture-raised' and 'organic' to ensure the hens are raised humanely and fed a clean diet.

No, eggs are simply one of several acceptable animal protein options. The Pegan diet encourages a variety of protein sources, including sustainably-sourced fish and meat, but all should be consumed in moderation.

Yes, you can have an egg-based breakfast, but it should be accompanied by plenty of vegetables. For example, a scramble with one or two eggs and a variety of sautéed vegetables is a great option.

As an animal product, eggs contribute to the 25% of your total intake allocated for meat, poultry, eggs, and fish. The rest of your meal should be plant-based to maintain the proper balance.

For most healthy individuals, moderate egg consumption is not a concern for heart health. The Pegan diet emphasizes healthy fats and nutrient density, and current research has moved past the idea that dietary cholesterol is the primary driver of cardiovascular disease.

Sustainably sourced, organic, pasture-raised eggs can be more expensive than conventional eggs. However, eggs are still one of the more budget-friendly animal protein sources allowed on the diet.