How to Safely Reintroduce Eggs into Your Diet

November 25, 2025 •

4 min read

According to the Australasian Society of Clinical Immunology and Allergy (ASCIA), some people can tolerate highly cooked egg even if they are allergic to raw egg. Learning how do I reintroduce eggs into my diet is a crucial step after an elimination period, whether due to allergies, sensitivities, or an autoimmune protocol (AIP). This process, often referred to as the 'egg ladder,' involves a gradual, structured approach to test your body's tolerance to different forms of egg.

Quick Summary

This guide provides a safe and effective step-by-step protocol for reintroducing eggs into your diet. It details the preparation required, outlines the phased 'egg ladder' approach starting with baked egg, explains how to monitor for symptoms of a reaction, and offers guidance on how to proceed at each stage.

Key Points

Prepare Adequately: Before starting, ensure you have been symptom-free for 4-6 weeks and have a detailed food and symptom diary.
Follow the 'Egg Ladder': Begin with highly baked egg products, as heat denatures the allergic proteins, making them less reactive.
Start with Small Amounts: Consume a pea-sized portion of the baked egg item and gradually increase the amount over several days, monitoring for reactions.
Progress Slowly Through Stages: Move from baked egg to more cooked forms (like pancakes) and then to whole, firmly cooked egg (like hard-boiled) before attempting raw egg.
Observe for All Reactions: Be vigilant for both immediate and delayed symptoms, which can include skin rashes, hives, or gastrointestinal issues appearing up to 72 hours later.
Revert and Re-evaluate if Reaction Occurs: If symptoms reappear, stop the challenge, return to the previously tolerated stage, and consult a healthcare professional before trying again.
Maintain Regular Intake: Once tolerance is established, continue eating eggs regularly to help maintain desensitization.

Preparation Before Reintroducing Eggs

Before beginning the reintroduction process, it is important to take several preparatory steps to ensure your safety and accurately track your body's response. This is especially critical if you have a known egg allergy, a food sensitivity, or have just completed an elimination diet for issues like Eosinophilic Oesophagitis (EoE) or other gastrointestinal pathologies.

Wait for Symptom-Free Period

Ensure you have been completely symptom-free for at least four to six weeks on your elimination diet before attempting to reintroduce eggs. Starting the process while still experiencing symptoms will make it difficult to identify if a new food is causing a reaction. If you become unwell during the challenge, you should postpone reintroduction until you feel better.

Keep a Detailed Food and Symptom Diary

Use a journal to meticulously record everything you eat and drink, as well as any symptoms you experience. This record will be essential for monitoring for both immediate and delayed reactions, which can appear up to 72 hours after consuming the trigger food.

Gather Necessary Supplies

To begin the process, you will need a recipe for a baked good that incorporates a small amount of egg, often a simple cake or cookie. Ensure you have all the ingredients and check that none contain other potential allergens you have been avoiding, such as dairy or wheat, if applicable. It is also wise to have an over-the-counter antihistamine available, as advised by your doctor, in case of a mild reaction.

The Step-by-Step 'Egg Ladder' Protocol

This method uses a phased approach, beginning with egg that is most denatured (baked) and progressing towards less-cooked forms. The heat from baking changes the egg's protein structure, making it less likely to trigger an allergic reaction.

Step 1: Highly Cooked or Baked Egg

Start with a very small amount: Begin by baking a recipe that includes a small amount of egg, such as a fairy cake or cookie.
Test on the lip: For individuals with a history of mild allergy, an initial lip rub test may be advised. Rub a tiny bit of the baked item on the inside of your lip and wait 30 minutes to check for local reactions like redness or itching.
Consume a pea-sized amount: If no reaction occurs, eat a pea-sized portion of the baked good.
Monitor for symptoms: Observe for any symptoms for at least 2 hours, and continue monitoring for delayed reactions over the next 24-72 hours.
Gradual increase: If the small portion is tolerated, gradually increase the quantity over several days until you can tolerate a full portion without symptoms.

Step 2: Less Baked, More Cooked Egg

Introduce new foods: Once you consistently tolerate highly baked egg (for example, eating it 2-3 times a week for several months), you can move on to less-cooked forms. This includes foods like a fully cooked pancake or well-cooked fresh egg pasta.
Repeat the process: Follow the same gradual introduction and monitoring process as in Step 1, starting with a small bite and increasing slowly.

Step 3: Firmly Cooked Whole Egg

Introduce whole egg: With success at Step 2, you can now try firmly cooked whole egg. Examples include hard-boiled egg, well-cooked scrambled egg, or a thoroughly cooked omelette.
Begin slowly: As with previous stages, start with a small amount (e.g., half a teaspoon of hard-boiled egg) and increase the quantity over several days.

Step 4: Lightly Cooked and Raw Egg

Exercise caution: This is the highest-risk stage and should only be attempted after a long period of tolerating the previous stages, and ideally, with medical guidance.
Introduce new forms: This step involves foods with lightly cooked or raw egg, such as soft-boiled egg, mayonnaise, or homemade mousse.
Start with minimal amounts: Begin with a minimal amount (e.g., a lick or a teaspoon) and monitor for reactions meticulously.

Troubleshooting and Long-Term Integration


Comparison of Egg Reintroduction Strategies	Feature	Egg Ladder Method	General Elimination Diet Reintroduction	Hospital-Supervised Challenge
Starting Food	Highly baked egg (e.g., cake)	Individual preference, often scrambled eggs	Specific baked egg or raw egg, depending on history
Pacing	Very gradual, increasing dosage over days/weeks	Often a 3-day challenge per food	Single-day, controlled, escalating doses
Safety Level	High for mild-to-moderate allergy, low risk	Moderate, requires careful monitoring	Highest, for severe reactions or difficult cases
Monitoring	Daily symptom tracking	Monitoring for 72 hours after challenge	Continuous medical observation
Best For	Home reintroduction after a mild reaction or sensitivity	Broad food sensitivities after a standard elimination diet	Severe allergy history, asthma, or anaphylaxis

If you experience symptoms at any stage, stop eating the egg and return to the last stage you tolerated without issue. Consult your doctor or dietitian to determine when it is safe to attempt reintroduction again, which may be after several weeks or months. Once eggs are fully tolerated, it is important to continue eating them regularly to maintain tolerance. Children who have been avoiding eggs may develop a dislike for them even after outgrowing the allergy, so consistency is key. If your reintroduction was successful, you can begin to integrate eggs freely into your normal, balanced diet.

Conclusion

Reintroducing eggs into your diet requires a cautious, patient, and methodical approach. By following the 'egg ladder' method, starting with the most highly baked forms and progressing to less-cooked versions, you can safely test your body's tolerance while minimizing risk. Maintaining a food and symptom diary is vital for tracking your progress and identifying any issues. This structured process allows you to gradually expand your diet and enjoy the nutritional benefits of eggs with confidence.

For more in-depth guidance on food allergies and reintroduction strategies, consult the resources from the British Society for Allergy & Clinical Immunology (BSACI).

Frequently Asked Questions

It is generally recommended to wait at least 72 hours between introducing new foods to accurately identify any potential delayed reactions. Some reintroduction protocols suggest waiting a full week after successfully introducing one food before starting the next.

Starting with baked egg is recommended because the heat from baking alters the structure of the egg proteins, making them less allergenic and therefore less likely to cause a reaction.

Symptoms can range from mild to severe. Mild reactions might include hives, a rash, or stomach pains, while more severe reactions can involve swelling, breathing difficulties, or vomiting.

If a reaction occurs, stop eating the egg product immediately. For mild symptoms, an antihistamine may help, but always have an action plan from a doctor. If symptoms are severe, seek urgent medical help.

Yes, many people with egg allergy can tolerate highly cooked or baked egg but will still react to less-cooked or raw forms. It is important to proceed through the stages of the egg ladder cautiously.

Individuals with a history of severe reactions, such as anaphylaxis, or those with other severe conditions like poorly controlled asthma, should never attempt to reintroduce eggs at home. This process must be done under hospital supervision.

After successfully reintroducing eggs, it is important to continue consuming them regularly to maintain tolerance. Healthcare providers often recommend eating the tolerated form of egg 2-3 times per week.