Ovo-Vegetarianism: What is it called if you're vegan but eat eggs?

October 7, 2025 •

4 min read

According to a 2013 study in the Journal of the American Medical Association, vegetarians live longer than non-vegetarians. Many people adopting a plant-based lifestyle have questions about specific dietary variations, including the common query: what is it called if you're vegan but eat eggs? This dietary style is most accurately termed ovo-vegetarianism.

Quick Summary

An ovo-vegetarian diet permits eggs while excluding meat, dairy, and other animal products. This dietary pattern blends a plant-based approach with eggs for additional nutritional benefits, offering a flexible alternative for those not following a strict vegan lifestyle.

Key Points

Definition: An ovo-vegetarian consumes eggs and plant-based foods, but no meat, poultry, fish, or dairy.
Terminology: The most accurate term is ovo-vegetarian, derived from the Latin ovum for egg, not vegan, as veganism strictly prohibits all animal products.
Motivation: People choose this diet for varied reasons, including nutritional benefits, ethical objections to the dairy industry, or as a bridge to a stricter plant-based diet.
Nutritional Value: Eggs offer high-quality protein, vitamin B12, vitamin D, and choline, which can fill potential nutritional gaps found in a vegan diet.
Careful Planning: Despite including eggs, a balanced ovo-vegetarian diet still requires careful planning to ensure adequate intake of nutrients like calcium, iron, and zinc.
Lifestyle: An ovo-vegetarian diet emphasizes a balance of whole plant foods and eggs, limiting processed options for optimal health benefits.
Flexibility: The ovo-vegetarian diet offers a compromise for those who want a largely plant-based diet but don't want to forgo the nutritional benefits and convenience of eggs.

Defining the Ovo-Vegetarian Diet

An ovo-vegetarian is someone who consumes eggs and plant-based foods but forgoes meat, poultry, fish, and dairy products. The term comes from the Latin word ovum, meaning egg, which clearly distinguishes it from other vegetarian subcategories. In contrast, a true vegan diet is the most restrictive form of plant-based eating, eliminating all animal-derived products, including eggs, dairy, and honey. A person who includes eggs in their otherwise vegan diet is, by definition, an ovo-vegetarian, not a vegan. While some informal terms like “veggan” exist, they are not recognized by official vegan organizations and often imply an ethical focus on humanely-sourced eggs.

Motivations for Adopting an Ovo-Vegetarian Lifestyle

Individuals may choose this diet for a variety of reasons, blending ethical considerations with nutritional needs. For some, it is a conscious decision to abstain from the dairy industry, which raises ethical concerns about the treatment of calves and cows, while accepting the consumption of unfertilized eggs. Others adopt this diet as a transitional step, moving from a standard omnivorous diet towards a more plant-focused way of eating. A significant motivation for many is to supplement a plant-based diet with a complete source of protein and essential nutrients that can be difficult to acquire otherwise. For example, some ex-vegans have reverted to including eggs to address nutrient deficiencies, especially vitamin B12.

Nutritional Benefits and Key Considerations

Integrating eggs into a plant-based diet provides a valuable nutritional boost. Eggs are considered a complete protein source, containing all nine essential amino acids necessary for the body. They are also one of the few natural dietary sources of vitamin D and are rich in vitamin B12, choline, and selenium. For those with dairy sensitivities, this diet allows them to maintain a vegetarian pattern without needing to find alternatives for milk, cheese, or yogurt.

Despite the benefits of adding eggs, a well-planned ovo-vegetarian diet is crucial to avoid potential nutrient deficiencies. Since dairy is excluded, ovo-vegetarians must find other sources of calcium. Foods like fortified plant-based milk, tofu processed with calcium, leafy greens, and nuts can help meet these needs. Ensuring adequate intake of iron, zinc, and omega-3 fatty acids also requires mindful meal planning. The best way to achieve a balanced ovo-vegetarian diet is to focus on whole, minimally processed plant-based foods alongside eggs, rather than relying on refined junk foods.

Practical Guide to an Ovo-Vegetarian Diet

For a successful ovo-vegetarian diet, variety is key. A typical diet includes a wide array of fruits, vegetables, legumes, whole grains, nuts, and seeds, with eggs providing a versatile protein source for meals throughout the day. Below is a sample meal plan to illustrate how to structure this diet:

Monday

Breakfast: Scrambled eggs with sautéed spinach, bell peppers, and onions.
Lunch: A large garden salad topped with sliced hard-boiled eggs and grilled tofu, dressed with vinaigrette.
Dinner: Quinoa and black bean chili topped with fresh avocado slices.
Snack: A handful of almonds and an apple.

Tuesday

Breakfast: Oatmeal with fresh berries and chopped walnuts.
Lunch: Egg salad sandwich on whole-wheat bread, served with carrot sticks.
Dinner: Spaghetti with marinara sauce and a side salad.
Snack: Hard-boiled egg with a side of hummus and cucumber slices.

Wednesday

Breakfast: Tofu scramble with a side of whole-wheat toast.
Lunch: Lentil soup with a side of crusty bread.
Dinner: Vegetable stir-fry with brown rice, served with a fried egg on top.
Snack: A banana and a small portion of cashews.

Comparison of Vegetarian Diets


Diet Type	Meat/Poultry	Fish/Seafood	Eggs	Dairy	Notes
Vegan	Excludes	Excludes	Excludes	Excludes	Avoids all animal products. Needs careful planning for B12 and D.
Ovo-Vegetarian	Excludes	Excludes	Includes	Excludes	Includes eggs, providing a source of B12 and protein.
Lacto-Vegetarian	Excludes	Excludes	Excludes	Includes	Includes dairy products, providing calcium and vitamin B12.
Lacto-Ovo Vegetarian	Excludes	Excludes	Includes	Includes	The most common type of vegetarianism in the West, includes both eggs and dairy.
Pescatarian	Excludes	Includes	Often includes	Often includes	Excludes meat/poultry but includes fish.

A Concluding Thought on Dietary Choices

The ovo-vegetarian diet provides a flexible and nutritious pathway for individuals seeking a more plant-centric lifestyle without completely eliminating eggs. This approach can help address certain nutritional needs, particularly for those concerned about deficiencies on a strict vegan diet. Ultimately, the best dietary choice is the one that aligns with an individual's personal health goals, ethical beliefs, and ability to sustain it long-term. By focusing on whole, nutrient-dense foods and making informed choices about animal products like eggs, individuals can maintain a balanced and healthy eating pattern. For more detailed information on balancing different vegetarian diets, it can be helpful to consult resources such as the advice provided by the Mayo Clinic.

Frequently Asked Questions

No, a person who eats eggs cannot be called a vegan. By definition, veganism excludes all animal products, including eggs, meat, dairy, and honey. A person who is otherwise plant-based but eats eggs is an ovo-vegetarian.

An ovo-vegetarian consumes eggs but no dairy products, in addition to a plant-based diet. A lacto-ovo vegetarian, which is more common, includes both eggs and dairy products along with plant-based foods.

Yes, a well-planned ovo-vegetarian diet is considered healthy and nutritionally adequate. It typically emphasizes nutrient-dense foods like fruits, vegetables, whole grains, and legumes, while eggs provide high-quality protein and other key nutrients.

'Veggan' is a newer, informal term for a person who primarily follows a vegan diet but consumes eggs. Unlike the formal term 'ovo-vegetarian,' 'veggan' often emphasizes the ethical sourcing of eggs from humane or backyard farms.

Yes, ovo-vegetarians can easily meet their protein needs. Eggs are a complete protein source, and this can be complemented with plant-based protein from legumes, nuts, seeds, and grains.

Since ovo-vegetarians do not consume dairy, they can get calcium from fortified plant-based milks, tofu, leafy green vegetables like kale and broccoli, and legumes.

If not carefully planned, an ovo-vegetarian diet may result in lower intake of certain nutrients. Key nutrients to monitor include calcium, iron, zinc, and omega-3 fatty acids, though eggs provide a good source of vitamin B12.