What is a vegetarian who cant eat eggs?: Exploring the Lacto-Vegetarian Diet

November 5, 2025 •

4 min read

According to the Mayo Clinic, a lacto-vegetarian diet excludes meat, fish, poultry, and eggs, but includes dairy products. For many people asking 'What is a vegetarian who cant eat eggs?', this dietary pattern offers a fulfilling and healthy approach to nutrition based on personal, ethical, or health reasons.

Quick Summary

A lacto-vegetarian diet excludes eggs and meat but includes dairy and plant-based foods, and understanding this dietary variation is key to maintaining proper nutrition. It is important to focus on obtaining sufficient protein, iron, and vitamin B12 from other sources to avoid potential deficiencies.

Key Points

Lacto-Vegetarian Diet: This diet excludes meat and eggs, but includes dairy and plant-based foods, providing a fulfilling and nutrient-rich eating plan.
Essential Nutrients: Careful planning is needed to ensure adequate intake of protein, iron, and vitamin B12, especially since eggs are excluded.
Dairy for Key Nutrients: Dairy products like milk and yogurt are good sources of high-quality protein, calcium, and vitamin B12 in this dietary pattern.
Diverse Plant-Based Protein: Incorporate a variety of plant protein sources, such as legumes, nuts, seeds, and soy products like tofu and tempeh, to get all essential amino acids.
Iron and B12 Strategy: Pair iron-rich plant foods with vitamin C to boost absorption and consider fortified foods or supplements to meet vitamin B12 requirements.
Egg Substitutes: Replace eggs in recipes with mashed bananas, applesauce, ground flaxseeds, or aquafaba for effective binding and leavening.
Health Benefits: A well-balanced lacto-vegetarian diet can lead to improved heart health, better blood sugar control, and weight management.

Understanding the Lacto-Vegetarian Diet

When a person adopts a vegetarian diet, they stop consuming meat, poultry, and seafood. However, the term 'vegetarian' can be broken down further based on which animal-derived by-products, if any, are included. A lacto-vegetarian, which is the answer to the question "What is a vegetarian who cant eat eggs?", is an individual who eats plant-based foods along with dairy products like milk, cheese, and yogurt, but avoids eggs. This diet is practiced for a variety of reasons, including religious beliefs, ethical concerns, environmental sustainability, or for potential health benefits. For example, in India, lacto-vegetarianism is a deeply rooted tradition in several religious communities, where eggs are considered a non-vegetarian food.

Potential Benefits and Nutrient Challenges

A well-planned lacto-vegetarian diet can be extremely beneficial for health. Studies have shown that vegetarian diets can be associated with improved heart health, lower LDL ("bad") cholesterol levels, and better blood sugar control. The emphasis on whole grains, fruits, vegetables, and legumes also means higher fiber intake, which can support weight management and digestive health.

However, removing eggs, which are a valuable source of protein, vitamin B12, and vitamin D, requires careful meal planning to avoid nutritional deficiencies. A lacto-vegetarian relies on dairy and plant-based sources to meet their needs for these essential nutrients. Potential challenges include getting adequate amounts of:

Protein: While dairy provides high-quality protein, relying solely on it may not be enough. A variety of plant-based protein sources is necessary to ensure intake of all essential amino acids.
Iron: Heme iron from animal products is more easily absorbed than non-heme iron from plants. Lacto-vegetarians must focus on iron-rich plant foods and pair them with vitamin C to enhance absorption.
Vitamin B12: This vitamin is not found in plants and is primarily sourced from animal products. Lacto-vegetarians rely on dairy, but fortified foods and supplements may be needed, especially for those with low dairy intake.
Omega-3 Fatty Acids: These are crucial for brain and heart health. While fatty fish are the primary source, plant sources like flaxseeds, chia seeds, and walnuts contain ALA, which the body can convert, albeit inefficiently. Supplements from microalgae are also an option.

Comparison of Common Vegetarian Diets


Diet Type	Excludes	Includes	Eggs	Dairy	Meat, Poultry, Fish	Notes
Lacto-Vegetarian	Eggs, meat, poultry, fish	Plants, dairy	No	Yes	No	Relies on dairy and plants for nutrition.
Ovo-Vegetarian	Meat, poultry, fish, dairy	Plants, eggs	Yes	No	No	Relies on eggs and plants for nutrition.
Lacto-Ovo Vegetarian	Meat, poultry, fish	Plants, dairy, eggs	Yes	Yes	No	The most common vegetarian diet; more flexibility.
Vegan	All animal products, including eggs and dairy	Plants only	No	No	No	Strictest vegetarian diet, requires careful planning.

Practical Strategies for Lacto-Vegetarian Nutrition

To ensure a balanced and nutritious lacto-vegetarian diet, focus on a wide variety of whole foods. This includes legumes, whole grains, nuts, seeds, fruits, vegetables, and dairy products.

Protein-Rich Lacto-Vegetarian Foods

Dairy: Milk, yogurt, and cottage cheese are excellent protein sources.
Legumes: Lentils, chickpeas, beans, and peas can be used in curries, stews, and salads.
Soy Products: Tofu, tempeh, and soy milk are complete proteins and can be used in various recipes.
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds offer both protein and healthy fats.
Quinoa: This grain is one of the few plant-based complete protein sources.

Iron Absorption and Vitamin B12 Intake

To boost iron absorption, pair iron-rich plant foods like lentils, tofu, and dark leafy greens with sources of vitamin C, such as bell peppers, citrus fruits, and tomatoes.
Include B12-fortified dairy products, nutritional yeast, or fortified cereals. Supplements are also an important consideration for many following this diet.

Egg Substitutes for Cooking and Baking

In baking, eggs serve several functions. Depending on the purpose, you can use various replacements:

Binding: Mashed banana or applesauce (1/4 cup per egg), ground flaxseed or chia seeds mixed with water (1 tbsp seeds + 3 tbsp water per egg).
Leavening: For light and airy results, try aquafaba (chickpea liquid) or a mix of baking soda and vinegar.
Protein: Silken tofu or chickpea flour can be used for things like scrambles or quiches.

Sample Day of Lacto-Vegetarian Meals

Breakfast: Greek yogurt parfait with berries, nuts, and granola.
Lunch: A hearty lentil soup with whole-grain pita bread and a side salad.
Snack: Hummus with carrot and celery sticks.
Dinner: Mushroom and spinach lasagna with a side of roasted broccoli.
Dessert: Fruit salad with a dollop of yogurt.

Conclusion

For those wondering what is a vegetarian who cant eat eggs?, the term is lacto-vegetarian, and it represents a highly nutritious and ethical dietary choice. By including dairy products alongside a wide array of plant-based foods, individuals can easily meet their nutritional needs. While careful planning is important to address potential deficiencies in key nutrients like iron and vitamin B12, a lacto-vegetarian diet offers many health benefits, from improving heart health to aiding weight management. For personalized dietary planning, it can be beneficial to consult with a registered dietitian, especially when managing specific health conditions or life stages like pregnancy.

Frequently Asked Questions

The official term for a vegetarian who eats dairy but not eggs is a lacto-vegetarian. They avoid meat, poultry, seafood, and eggs while consuming plant-based foods and dairy products.

Lacto-vegetarians can get sufficient protein from a combination of dairy products (milk, cheese, yogurt) and a wide variety of plant-based sources, including legumes, soy products (tofu, tempeh), nuts, seeds, and whole grains like quinoa.

Without eggs and meat, the primary nutritional concerns are ensuring adequate intake of protein, iron, vitamin B12, vitamin D, and omega-3 fatty acids. Proper planning and including fortified foods or supplements can address these needs.

No, a lacto-vegetarian diet is not the same as a vegan diet. While both exclude meat and eggs, a lacto-vegetarian diet includes dairy products, whereas a vegan diet excludes all animal-derived products.

For binding, you can use mashed banana, applesauce, ground flaxseeds, or chia seeds mixed with water. For leavening, aquafaba (chickpea liquid) or a baking soda and vinegar mixture can work.

Since plant-based (non-heme) iron is less absorbed by the body, lacto-vegetarians should pair iron-rich foods like lentils and spinach with foods high in vitamin C, such as bell peppers or citrus fruits.

Foods fortified with vitamin B12 include some breakfast cereals, soy products like soy milk and tofu, and nutritional yeast. Lacto-vegetarians can also get B12 from dairy products.