What is eggetarian food? A guide to the ovo-vegetarian diet

December 25, 2025 •

4 min read

According to a 2018 study, some researchers suggest that less than 20% of Indians are truly vegetarian, indicating that many who identify as such actually consume eggs. The eggetarian diet, also known as ovo-vegetarianism, is a common practice among those who abstain from meat but include eggs in their diet. This article provides a comprehensive look at what this dietary pattern entails and how it can be a healthy choice.

Quick Summary

An eggetarian diet, or ovo-vegetarianism, is a plant-based eating pattern that includes eggs but excludes all animal flesh and dairy products. It is popular for providing high-quality protein and essential nutrients that can be lower in a traditional vegetarian diet.

Key Points

Eggetarian Definition: Eggetarian food refers to an ovo-vegetarian diet, which includes eggs but excludes meat, poultry, fish, and dairy products.
Nutrient-Rich Profile: Eggs provide high-quality protein, vitamin B12, and choline, which complement the fiber, vitamins, and antioxidants from plant-based foods.
Motivations for the Diet: People choose this diet for various reasons, including health benefits, ethical concerns about animal welfare, and reducing their environmental footprint.
Distinction from Other Diets: It differs from lacto-vegetarianism by including eggs, from veganism by including eggs, and from lacto-ovo-vegetarianism by excluding dairy.
Meal Planning Essentials: A balanced eggetarian diet should focus on a variety of whole foods like fruits, vegetables, legumes, and nuts, while also considering fortified foods for nutrients typically found in dairy.
Addressing Nutrient Gaps: The exclusion of dairy can lead to potential deficiencies in calcium and vitamin D, which should be supplemented through fortified products or other plant-based sources.

Understanding the Eggetarian Diet

To fully understand what is eggetarian food, it's essential to recognize its position within the broader spectrum of vegetarianism. The term 'eggetarian' is a colloquialism, especially common in India, for what is more formally known as an 'ovo-vegetarian'. This diet centers on plant-based foods—fruits, vegetables, grains, legumes, nuts, and seeds—with the key addition of eggs. Unlike lacto-ovo vegetarians, eggetarians do not consume dairy products. The primary distinction from a vegan diet is the inclusion of eggs. This dietary choice is often made for health, ethical, or environmental reasons, with the reasoning behind egg consumption based on the fact that most commercially available eggs are unfertilized and will not hatch into a lifeform.

The Nutritional Profile of an Eggetarian Diet

The inclusion of eggs makes the eggetarian diet a nutritional powerhouse, addressing some common concerns associated with purely plant-based diets. Eggs provide high-quality protein, essential amino acids, and vital nutrients such as vitamin B12 and choline.

Nutrients from Eggs:

High-quality protein: A single large egg contains about 6 grams of complete protein, which is crucial for muscle repair, growth, and overall bodily function.
Vitamin B12: This vitamin is essential for nerve function and red blood cell production and is predominantly found in animal products. Eggs provide a reliable source for eggetarians.
Choline: Eggs are a rich source of choline, a nutrient vital for brain health and metabolism.
Iron: While plant-based iron is less easily absorbed by the body, the iron found in eggs provides a more readily available source.

Plant-Based Nutrients:

Fiber: An eggetarian diet, rich in fruits, vegetables, and whole grains, is high in dietary fiber, which supports digestive health and can aid in weight management.
Antioxidants and Vitamins: The diverse range of plant foods provides a wealth of antioxidants, phytochemicals, and vitamins C and E.

Why People Choose an Eggetarian Diet

The reasons for adopting an eggetarian lifestyle are varied and personal. Some individuals transition from a non-vegetarian diet and find it to be a manageable step towards a more plant-focused lifestyle. Others have specific health goals or ethical considerations that shape their choices.

Health Benefits: Following a plant-based diet, even with the addition of eggs, can lead to lower body mass index, reduced risk of heart disease, and improved insulin sensitivity. The inclusion of eggs provides essential nutrients that can be difficult to obtain solely from plants.
Environmental Concerns: Many choose a plant-based diet to reduce their environmental impact, as animal agriculture contributes significantly to greenhouse gas emissions and resource consumption. By excluding meat and focusing on eggs and plants, eggetarians can significantly lower their carbon footprint.
Ethical Considerations: For some, the eggetarian diet is an ethical compromise. They may feel comfortable consuming unfertilized eggs, as no animal is harmed, but still wish to avoid the broader ethical implications of the meat and dairy industries.
Allergies or Intolerances: For individuals with dairy allergies or lactose intolerance, the ovo-vegetarian (eggetarian) diet is a viable and nutritious option that allows them to still enjoy some animal products.

Eggetarian vs. Other Diets


Feature	Eggetarian (Ovo-Vegetarian)	Lacto-Vegetarian	Lacto-Ovo-Vegetarian	Vegan	Non-Vegetarian
Meat, Poultry, Fish	No	No	No	No	Yes
Eggs	Yes	No	Yes	No	Yes
Dairy	No	Yes	Yes	No	Yes
Key Nutrient Sources	Plants & Eggs	Plants & Dairy	Plants, Eggs & Dairy	Plants Only	All of the above
Common In	India, Specific Health Diets	India, Religious Groups	Western Countries	Global Health/Ethics	Global

Making the Switch: Meal Planning for an Eggetarian Diet

Transitioning to an eggetarian diet can be straightforward, given the versatility of eggs. Planning meals around whole, nutrient-dense foods is key to maintaining a balanced diet.

Eggetarian-Friendly Foods

Eggs: Scrambled, boiled, poached, omelets, frittatas, or used in baking and other dishes.
Fruits and Vegetables: A wide variety of all types.
Legumes: Lentils, beans, peas, tofu, and tempeh.
Grains: Rice, quinoa, oats, barley, and other whole grains.
Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds, and nut butters.
Dairy Substitutes: Almond milk, soy milk, cashew milk, and dairy-free yogurts and cheeses.
Oils: Olive oil, coconut oil, and other plant-based oils.

Potential Drawbacks and Considerations

While a well-planned eggetarian diet is very healthy, it requires careful attention to ensure all nutritional needs are met. The exclusion of dairy means a primary source of calcium and vitamin D is removed. Including fortified foods and other plant-based sources of these nutrients is vital. Excessive consumption of highly processed foods, even if technically eggetarian, should also be avoided.

Conclusion

In summary, eggetarian food refers to an ovo-vegetarian diet that incorporates eggs into an otherwise plant-based eating plan. It provides a flexible and nutritious option for those who wish to avoid meat and dairy for health, ethical, or environmental reasons. With careful meal planning and the inclusion of a wide variety of whole foods, it is a sustainable and healthy dietary choice. For more resources on nutrient needs and dietary planning for vegetarians, consider consulting a registered dietitian or checking out organizations like the Academy of Nutrition and Dietetics to ensure a well-rounded approach.

Recipes for Eggetarians

Spinach and Feta Frittata (with dairy-free feta): A protein-packed dish perfect for breakfast or brunch. Sauté spinach and onions, add whisked eggs and crumbled dairy-free feta, and bake until set.
Veggie and Egg Fried Rice: A quick and satisfying meal. Stir-fry cooked rice with eggs, mixed vegetables, and a splash of soy sauce.
Egg Salad Sandwich (Dairy-Free): Mash hard-boiled eggs with vegan mayonnaise, celery, and mustard. Serve on whole-wheat bread.
Lentil Soup with Hard-Boiled Eggs: A hearty, fiber-rich soup. Top a bowl of lentil soup with sliced hard-boiled eggs for added protein.
Academy of Nutrition and Dietetics - Vegetarian Diets

Frequently Asked Questions

Eggetarian food is part of an ovo-vegetarian diet, meaning it includes all plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds, plus eggs. It explicitly excludes meat, poultry, fish, and dairy products.

Yes, 'eggetarian' is the common, informal term, particularly used in India, for the ovo-vegetarian diet. The prefix 'ovo' comes from the Latin word for egg.

The classification of eggs is often debated and can depend on cultural and personal beliefs. Scientifically, most eggs sold for consumption are unfertilized and contain no lifeform, leading many to consider them vegetarian. However, in some cultures, they are considered non-vegetarian as they come from an animal.

An eggetarian diet can provide many health benefits associated with plant-based diets, such as lower body mass index, reduced risk of heart disease and type 2 diabetes, and improved gut health due to high fiber content. Eggs add high-quality protein and essential nutrients like B12.

Eggetarians must ensure they get calcium from non-dairy sources. This can include fortified plant-based milks, tofu, leafy green vegetables like kale and arugula, and specific nuts and beans.

Yes, an eggetarian diet can be beneficial for weight loss. It is often lower in overall calories and fat compared to meat-inclusive diets, and the high fiber from plant foods can increase feelings of fullness.

An eggetarian diet is an excellent choice for someone with lactose intolerance or a dairy allergy. Because it excludes dairy products, it provides a nutritious alternative while still offering a complete protein source through eggs.