What Happens If We Don't Eat Eggs?

December 20, 2025 •

4 min read

According to a 2021 study published in Nutrients, nutrient inadequacies were present across various dietary patterns, including meat-based diets, but plant-based diets showed lower intakes of specific nutrients like B12, calcium, and iodine. Eliminating eggs, which are a concentrated source of high-quality protein and several vitamins, can have significant effects on your body if not properly managed.

Quick Summary

Eliminating eggs from your diet can lead to potential deficiencies in key nutrients like choline, vitamin B12, and vitamin D, as well as high-quality protein. Replacing eggs requires careful planning to ensure these nutrients are obtained from alternative food sources.

Key Points

Nutrient Deficiencies: Eliminating eggs without replacement can cause deficiencies in choline, vitamin B12, and vitamin D.
Satiety Impact: The high protein in eggs promotes fullness; cutting them may lead to increased hunger and higher calorie intake.
Source of Choline: Eggs are a leading dietary source of choline, important for brain health, which can be hard to replace.
Alternative Protein: Legumes, tofu, nuts, seeds, and specific animal products can replace the protein lost from removing eggs.
Cooking Substitutes: Flax eggs, mashed fruit, and aquafaba are effective alternatives for eggs in baking and other recipes.
Planning is Key: A healthy egg-free diet is possible but requires a planned approach to replace missing nutrients.
Cholesterol Considerations: For most, removing eggs has minimal impact on blood cholesterol, but attention to other saturated fats is important.

Nutritional Impact of an Egg-Free Diet

Eggs are a powerhouse of nutrition, often considered a complete protein source, meaning they contain all nine essential amino acids. When you remove them, you lose a convenient and affordable source of numerous vitamins and minerals. The effects of this change depend largely on how you replace them in your diet. Simply cutting eggs without adding nutrient-rich alternatives can lead to potential health issues over time.

Potential Nutrient Deficiencies

Without proper planning, an egg-free diet may result in deficiencies of several important nutrients. These include:

Choline: An essential nutrient crucial for liver function, metabolism, and brain development. Eggs are one of the most concentrated dietary sources of choline. A deficiency can affect cognitive function.
Vitamin B12: Primarily found in animal products, vitamin B12 is vital for nerve function and blood cell formation. While some fortified foods contain B12, eliminating eggs increases the risk of deficiency for vegetarians and vegans.
Vitamin D: Known as the 'sunshine vitamin', vitamin D is important for bone health and the immune system. Egg yolks are one of the few natural food sources of this vitamin.
Selenium and Iodine: These minerals play a role in thyroid function and overall cellular health. Eggs contribute to your daily intake of both.
Omega-3 Fatty Acids: Eggs, especially enriched varieties, contain long-chain omega-3s essential for brain and heart health.
Lutein and Zeaxanthin: These antioxidants found in egg yolks are crucial for eye health, reducing the risk of macular degeneration and cataracts.

Protein and Satiety

Eggs are a source of high-quality, bioavailable protein that helps with satiety, or the feeling of fullness. When removed, you may experience reduced satiety, which could lead to increased snacking or overeating. Finding alternative high-quality protein sources is vital for maintaining muscle mass and controlling appetite.

The Cholesterol Debate

For decades, eggs were feared due to their high cholesterol content, but recent research has largely debunked these concerns for the majority of the population. Some individuals, known as 'hyper-responders', may see a mild increase in cholesterol, but for most, moderate egg consumption doesn't negatively impact blood cholesterol. Eliminating eggs can lower dietary cholesterol intake, though its impact on blood levels may be minimal compared to reducing saturated and trans fats.

Healthy Egg Alternatives

Replacing eggs successfully means finding suitable substitutes for their specific functions in cooking and their nutritional value.

Alternative Protein Sources

Plant-Based: Tofu, lentils, chickpeas, and beans provide substantial protein, along with fiber. Quinoa is another plant-based complete protein.
Animal-Based (if applicable): Fish like salmon provide omega-3s and protein. Dairy products such as cottage cheese and yogurt offer protein and, if fortified, vitamin D.

Baking and Cooking Substitutes

Baking: For binding and moisture, alternatives include flaxseed or chia seeds mixed with water (a 'flax egg'), mashed bananas, or unsweetened applesauce.
Scrambled Eggs: Scrambled tofu can mimic the texture of scrambled eggs, especially when seasoned with turmeric for color and black salt (kala namak) for a sulfurous, eggy flavor.
Binding: Aquafaba, the liquid from canned chickpeas, can be whipped like egg whites to create meringue-like textures.

Comparison: Egg-Free Diet vs. Egg-Inclusive Diet


Feature	Egg-Free Diet (Needs Management)	Egg-Inclusive Diet (Convenient Source)
High-Quality Protein	Requires deliberate meal planning with diverse protein sources like legumes, tofu, and nuts.	Eggs provide a complete, bioavailable protein in a single, affordable serving.
Micronutrients	Risk of deficiency for choline, B12, and vitamin D if not supplemented or replaced with fortified foods.	Natural source of choline, B12, D, selenium, and lutein/zeaxanthin.
Satiety	Can lead to reduced fullness, potentially causing increased snacking and calorie intake.	High protein content promotes satiety, which can aid in weight management.
Cholesterol	Lower dietary cholesterol intake, which is beneficial for a small portion of the population.	Dietary cholesterol impact is negligible for most people; can raise 'good' HDL cholesterol.
Cooking Versatility	Requires creative use of binders and leavening agents in recipes.	Eggs serve multiple functions in cooking, including binding, leavening, and providing moisture.

Conclusion

Deciding not to eat eggs, whether for health, ethical, or allergy reasons, requires a mindful and informed approach to nutrition. While eggs offer a convenient and comprehensive package of essential nutrients, a healthy, egg-free diet is entirely achievable. The key is to consciously replace the lost protein, vitamins like B12 and D, and minerals such as choline with a variety of alternative sources. Consulting with a dietitian can help create a balanced meal plan to prevent deficiencies and ensure you meet all your nutritional needs. A diverse diet including fortified foods and plant-based proteins is crucial for maintaining your health without eggs.

Related Health Advice

For individuals considering a long-term or permanent switch to an egg-free diet, careful monitoring of nutritional intake is essential. For those with egg allergies, exploring commercial egg replacers or using flax eggs in baking is a safe and effective option. Always consult a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.

Frequently Asked Questions

Yes, you can get sufficient protein from other sources. High-quality plant-based protein options include tofu, lentils, beans, and quinoa, while other animal products like fish or dairy also offer complete protein.

For binding, a 'flax egg' (ground flaxseed and water) or a 'chia egg' works well. Mashed bananas and applesauce can also be used for moisture, while aquafaba is excellent for mimicking egg whites in recipes.

While eggs are a top source, choline can also be found in other foods such as meat, fish, broccoli, and soybeans. For strict vegans, supplementation may be necessary to ensure adequate intake.

For most people, dietary cholesterol from eggs does not significantly impact blood cholesterol levels. While removing eggs may slightly lower your dietary cholesterol, its effect on overall health is often less significant than reducing saturated and trans fat intake.

The primary risk of an egg-free diet is potential nutritional deficiencies, particularly in choline, vitamin B12, and vitamin D, if these nutrients are not consciously replaced through other food sources or supplements.

Most of the fat in eggs is unsaturated and healthy, with enriched eggs providing omega-3s. To replace omega-3s, incorporate fatty fish, flaxseeds, chia seeds, and walnuts into your diet.

To combat reduced satiety, focus on high-protein, high-fiber breakfasts. Examples include oatmeal with nuts and seeds, a tofu scramble, or a smoothie with protein powder.