15 Egg Substitutes For Baking

FREE 5-Ingredient Recipe EBook

• What Eggs Do In Baking
• 15 Best Egg Substitutes For Baking
• My Egg Substitute Reference Chart
• How To Replace Egg Whites
• How To Replace Egg Yolks
• Recipe Reviews

I get questions about substitutions in my healthy recipes a lot . And I get it! Whether you have a food restriction, allergy, or are simply out of something, sometimes you need an alternative. That’s one of the reasons that the longest section in my posts is usually the ingredients & substitutions section. I’m always here with options. And since one of the most common requests I get is for an egg substitute , I created this guide to summarize all the best options for you. These egg alternatives will help you seamlessly replace eggs – and I’ll explain how to choose which one to use for your needs!

What Eggs Do In Baking

To use egg substitutes for baking, first you need to understand what they do… which is a lot . Let me explain:

• Structure – I find this is the hardest part to replicate, but it’s possible. The proteins in eggs act like glue to give shape to baked recipes, preventing them from falling apart.
• Leavening – That’s a fancy way to say they help with rising and lightness by creating air pockets.
• Moisture – They help with a moist texture. Most baked goods will be dry without them if you don’t compensate with something else.
• Thickening – When heated, the proteins thicken batters and doughs.
• Emulsifying – This means helping bind together oil and water, for a smoother texture in breads and cakes.
• Flavor – Don’t get me wrong, nobody wants an eggy flavor! But in the right amount, eggs actually improve the taste of baked goods.
• Nutrition – Eggs are packed with vitamins and minerals, as well as protein ( source from the USDA).
• Color – This is why I sometimes use an egg wash! But even without it, eggs give many baked goods a pretty golden hue, thanks to the yolks.

15 Best Egg Substitutes For Baking

Need to replace eggs with something else? I’ve tested and compiled this list of 15 egg substitutes to help you pick the best one for your recipe!

I haven’t found any good homemade egg substitutes for dishes that are primarily eggs, such as quiches , frittatas , scrambled eggs, baked eggs , or egg muffins . You’re better off picking up a commercial product for those. But if you’re baking brownies, cakes, muffins, pancakes, or the like, many of these will work!

Flaxseed Meal

I make a flaxseed egg substitute (sometimes called a flax egg ) from finely ground flaxseed and water. It’s a great binder and is almost as versatile as eggs to bind ingredients and add moisture. But, I do find that it provides less structure and no leavening. Your baked goods may have a nuttier taste, too, which I don’t think is a bad thing in many cases.

• What kind to use: I highly recommend golden flaxseed meal , as it has a more neutral flavor, but regular brown flaxseed meal will work.
• How to use it: To use flaxseed meal as an egg substitute in baking, mix 1 tablespoon of flaxseed meal with 3 tablespoons of hot water and allow it to sit for 10 minutes. Simple!
• How much to use : 1 large egg = 1 tbsp flaxseed meal + 3 tbsp water
• Best for: Cookies, muffins, cupcakes, breads, brownies, pancakes
• Not ideal for: Cakes, soufflés, meringue, custard

Chia Seeds

These seeds work similarly to using flaxseed meal as an egg alternative. Their binding power is stronger than flax, so I use them when I need the strongest binder.

• What kind to use: You can use whole chia seeds or ground chia seeds . I prefer the ground version, because it’s more easily absorbed into other ingredients, whereas whole seeds may remain visible (and noticeable in texture) in your baked goods.
• How to use it: Mix 1 tablespoons of chia seeds with 3 tablespoons of water and let the mixture sit until it becomes a thick gel. (It will be thicker and more goopy than a flax egg — this is normal!)
• How much to use: 1 large egg = 1 tbsp chia seeds (whole or ground) + 3 tbsp water
• Best for: Pancakes, muffins, cupcakes, brownies, cookies, cakes
• Not ideal for: Bread, pastries, meringue, custard

Applesauce

Applesauce shines in its ability to provide moisture. It does provide a little structure, but not a lot — and definitely no leavening. When I use applesauce as an egg substitute, my baked goods usually turn out dense, but very moist and delicately sweet.

• What kind to use: Get unsweetened apple sauce to avoid having to make too many changes to your recipe. In most cases, I recommend a smooth one rather than a chunky one.
• How to use it: Replace each egg with 1/4 cup of unsweetened applesauce. To help with lift, and depending on the recipe, you can add some baking powder in addition to the applesauce. I usually start with 1/2 teaspoon of baking powder for every 1/4 cup of applesauce.
• How much to use: 1 large egg = 1/4 cup unsweetened applesauce + (optional) 1/2 tsp baking powder
• Best for: Quick breads, muffins, cupcakes, and pancakes
• Not ideal for: Savory recipes, custard, pie crusts, cakes, meringue

Pumpkin puree can also work as an egg substitute in baking, and will work similarly to applesauce. Obviously, I only use this when I don’t mind the finished dish having some pumpkin flavor!

Mashed Banana

Bananas make an excellent binder. Since they’re very sweet, your finished food will also be sweeter. But like many other egg substitutes on my list, they won’t provide structure or work as a leavening agent.

• What kind to use: Make sure your bananas are ripe. I actually like to use over-ripe bananas for baking!
• How to use it: Mash 1 ripe banana and use in place of 1 egg.
• How much to use: 1 large egg = 1/4 cup mashed banana (this is about 1 small banana, or 1/4 to 1/2 of a medium to large one, but I recommend measuring!)
• Best for: Muffins, cakes, cupcakes, breads, pancakes, and waffles
• Not ideal for: Savory recipes, cookies, pastries, pie crust, meringue, souffles

Carbonated Water

Be careful with this one, because it only works in certain situations! Carbonated water can add moisture and the fizzy texture will help your cake batter rise, but it obviously won’t help with structure or binding. It can also throw off the wet/dry balance. I only use it when a recipe calls for multiple eggs, and use another egg alternative for at least some of them.

• What kind to use: Any unsweetened carbonated water will work.
• How to use it: Substitute 3 to 4 tablespoons carbonated water for every egg. As an optional step to help with lift, you can add 1/2 tablespoon baking powder.
• How much to use: 1 large egg = 1/4 cup carbonated water + (optional) 1/2 tbsp baking powder
• Best for: Cakes, muffins, cupcakes, and quick breads
• Not ideal for: Cookies, pastries, pie crust, custard, meringue

Aquafaba Egg Substitute

This is probably the best egg substitute of all, from the liquid inside of canned chickpeas (a.k.a. garbanzo beans). It’s also vegan if that matters to you. Aquafaba is truly unique because it acts as both a binder and a leavener, and helps with structure. It doesn’t provide much moisture though (despite being liquid itself), so I usually add some extra liquid of another type to my recipes to compensate.

• What kind to use: As I mentioned above, the easiest way to get aquafaba is to use the liquid from a can of chickpeas. For baking, I use the kind with no added salt . You can also make your own by soaking and cooking dry chickpeas, then boiling and reducing the soaking liquid until it’s thick (too much work for me, lol!).
• How to use it: Substitute 3 tablespoons of aquafaba for each egg, and you may need to add other liquid to the recipe to prevent dryness.
• How much to use: 1 large egg = 3 tbsp aquafaba
• Best for: Meringue, souffles, custard, mousse, sauces thickened with egg
• Not ideal for: Cakes, brownies, muffins, cupcakes

Arrowroot Powder

Arrowroot powder provides structure, moisture, and leavening — triple win! Since it’s a starch, though, I find that this egg alternative makes my baked goods more dense, even after mixing it with water.

• What kind to use: Any kind will work. It may be labeled “arrowroot powder” or “arrowroot starch”. I really like this brand .
• How to use it: Mix 2 tablespoons of arrowroot powder with 3 tablespoons of water to form a thick paste. Then, whisk the paste into your recipe in place of eggs.
• How much to use: 1 large egg = 2 tbsp arrowroot powder + 3 tbsp water
• Best for: Cookies, cakes, brownies, pastries, muffins, cupcakes
• Not ideal for: Custard, meringue

Tapioca starch (sometimes called tapioca powder or tapioca flour) or potato starch will also work similarly to arrowroot as a substitute for eggs in baking. I find that tapioca is more “stretchy”, so is slightly better for structure, but arrowroot is more light. Arrowroot is also a common cornstarch substitute , so most likely cornstarch would work in a similar way.

Nut Butter

I like using nut butters for moisture and extra flavor, but they definitely leave a more dense result. And they don’t create any lift at all. They do make my cookies more chewy, though, so that’s a plus.

• What kind to use: Almond butter, peanut butter, or any variety of smooth nut butters will work. Some are more runny and some are more firm, so this can affect the texture of the final result a bit. In most cases, I recommend avoiding crunchy varieties, unless you think that will somehow be ideal for your recipe.
• How to use it: Use 3 tablespoons of nut butter for each egg you’re replacing.
• How much to use: 1 large egg = 3 tbsp creamy nut butter
• Best for: Cookies, brownies, quick breads
• Not ideal for: Cakes, pastries, meringue, custard

Vinegar & Baking Soda

Vinegar and baking soda can be a good option for moisture and leavening, where structure is less important (they won’t do that part). They’ll react together to create plenty of lift, essentially similar to what baking powder does, but with added moisture.

• What kind to use: Any kind of vinegar will work, but typically I recommend white vinegar or apple cider vinegar, since their flavor won’t be noticeable in sweet recipes. I prefer this apple cider vinegar with the mother , for its nutrition.
• How to use it: Mix 1 tablespoon of vinegar with 1 teaspoon of baking soda. Then, whisk the mixture into your recipe. Make sure to bake right away, as they will start to react and will lose effectiveness if you let the batter sit.
• How much to use: 1 large egg = 1 tsp baking soda + 1 tbsp vinegar
• Best for: Muffins, cakes, cupcakes, quick breads
• Not ideal for: Cookies, pastries, meringue, custard

Oil, Water, & Baking Powder

These elements come together to provide the moisture and lift that eggs usually deliver, but again, no structure or binding.

• What kind to use: Any kind of oil will work, but I prefer avocado oil , because it has a neutral flavor and is not processed like seed oils are. (Processed seed oils include canola oil, vegetable oil, grapeseed oil, soybean oil, etc.) For baking powder, I like this brand that’s non-GMO.
• How to use it: Mix 2 teaspoons baking powder, 1 teaspoon neutral oil (such as avocado oil), and 2 tablespoons water for each egg you’re replacing.
• How much to use: 1 large egg = 2 tsp baking powder + 1 tsp neutral oil + 2 tbsp water
• Best for: Cookies, muffins, cupcakes, quick breads
• Not ideal for: Cakes, pastries, meringue, custard

Gelatin

I really like gelatin as an egg substitute for its moisture and structure, but it won’t create any lift. And if you’re not careful, it can make your baked goods have a rubbery texture. I use it when the recipe doesn’t call for too many eggs.

• What kind to use: Make sure to get unsweetened gelatin powder without any other ingredients added. I prefer to order this one online rather than getting it at the store, because it comes from grass-fed cows.
• How to use it: First, bloom the gelatin. Pour 1/4 cup cold water in a bowl, sprinkle gelatin powder over the top, stir or whisk a little to disperse, and let the mixture sit 5-10 minutes. Then, heat the gelatin mixture to 130-180 degrees F, and stir until dissolved. Don’t boil — boiling will destroy its setting power! Sometimes I don’t heat it at all; instead, just sprinkle over cold water and let it sit for 10 minutes to bloom. After that, you can whisk it into your recipe in place of eggs.
• How much to use: 1 large egg = 1 tbsp gelatin + 1/4 cup water
• Best for: Cookies, muffins, cupcakes, quick breads, sauces thickened with egg
• Not ideal for: Cakes, pastries, meringue

Sunflower Lecithin

Sunflower lecithin comes from sunflower seeds. I love it for its ability to bind water and oil, and it also acts as a stabilizer. In fact, eggs themselves contain lecithin! Lecithin is also a natural preservative, so I find that it makes my baked goods last longer.

• What kind to use: You can use liquid lecithin or lecithin powder , but they are a little different. Liquid lecithin has more fat, does not need to be dissolved before using, and is best for recipes with lower fat content. Lecithin powder has the oil removed. You need to dissolve it before using, and I only use it in recipes with higher fat content. Soy lecithin can also work the same way, but I avoid soy (most of it is GMO), so I don’t recommend it.
• How to use it: Replace 1 large egg with 1 tablespoon of sunflower lecithin. If you’re using powder, dissolve it in a little water first.
• How much to use: 1 large egg = 1 tbsp sunflower lecithin powder or liquid
• Best for: Brownies, cookies, muffins, cupcakes, custard, sauces thickened with egg yolks
• Not ideal for: Cakes, breads, meringue

Xanthan Gum

Xanthan gum is a plant-based, gluten-free thickener and binder, and it can help with structure. I do often use it in my recipes, but it’s very concentrated, so I don’t love it as an egg substitute by itself. It can also make your baked goods gummy if you use too much, so I recommend only replacing a max of 1-2 eggs with it.

• What kind to use: Any kind will work. I like this one because it’s non-GMO , which can be hard to find.
• How to use it: Replace 1 large egg with 1/4 teaspoon xanthan gum and 1/4 cup water. Whisk together until completely blended. Sprinkle (don’t dump) the powder over the water before whisking, which will help avoid clumping.
• How much to use: 1 large egg = 1/4 tsp xanthan gum + 1/4 cup water
• Best for: Cakes, quick breads, muffins, cupcakes, cookies, bars
• Not ideal for: Custard, meringue

Yogurt

Yogurt can mimic the protein in eggs, and it adds moisture really nicely. It doesn’t provide leavening and doesn’t provide much structure, though.

• What kind to use: Both regular and Greek yogurts can work as an egg replacement, but the outcome is different. I find that regular yogurt gives recipes a softer texture, while Greek yogurt is a bit more dense (makes sense, that’s how these two types compare to begin with!). You can also use coconut milk yogurt for a dairy-free option.
• How to use it: Replace 1 large egg with 1/4 cup plain yogurt (regular or Greek)
• How much to use: 1 large egg = 1/4 cup plain yogurt (regular or Greek)
• Best for: Breads, biscuits, muffins, cakes, cupcakes
• Not ideal for: Custard, meringue

Psyllium Husk Powder

Psyllium husk powder is really common in low carb baking. I use it for my almond flour bread , which also contains regular eggs, but you can use it as an egg alternative without them. It turns into this sticky jelly texture when you mix it with water. Compared to eggs, the main difference is that baked goods turn out more dense, and they can be gummy if you replace a lot of eggs with it.

• What kind to use: Any kind will work, but some brands can turn baked goods purple, which is safe to eat but doesn’t look great. I like this brand that doesn’t have this issue.
• How to use it: Mix 1 teaspoon psyllium husk powder with 3 tablespoons water. Then, wait 10-15 minutes for the mixture to thicken before using in your recipe.
• How much to use: 1 large egg = 1 tsp psyllium husk powder + 3 tbsp water
• Best for: Cakes, muffins, cupcakes, pancakes, quick breads
• Not ideal for: Custard, meringue

My Egg Substitute Reference Chart

Many of you know that I love charts and spreadsheets! I’ve outlined the amounts to use for each egg substitute above, but here I’ve put together a reference chart to see them all together in one place:

How To Replace Egg Whites

Most of the egg substitutes above can also be used to replace egg whites on their own. To replace an egg white in a recipe with one of the options above, just use about 2/3 the amount in the chart above. (FYI: A tablespoon is 3 teaspoons, so if you need a tablespoon to replace a whole egg, use 2 teaspoons to replace an egg white!)

However, I don’t recommend using most egg white substitutes for recipes that require whipped egg whites. This includes my keto bread , cloud bread , meringue cookies , or angel food cake .

When I need to whip the egg white into stiff peaks (or soft peaks) for recipes like this, and am out of eggs, my favorite substitute is aquafaba . Here is how to use this egg alternative to replace whipped egg whites:

1. Strain your chickpeas. Pour a 15-ounce can of chickpeas into a strainer fitted over a large bowl. Let the liquid drain into the bowl. You should get about 3/4 cup of liquid — this is the aquafaba. (Psst… roasting the chickpeas is a delicious way to use them up!)
2. Add a stabilizer. Add 1/2 teaspoon cream of tartar to aquafaba.
3. Whip as usual. Use a hand mixer to whip aquafaba until stiff peaks form. This usually takes me about 4-7 minutes.

How To Replace Egg Yolks

If a recipe calls for only egg yolks, you can usually use the egg alternatives above. To replace an egg yolk in a recipe with one of the options above, use about 1/3 the amount in the chart above.

My personal favorite egg yolk substitute is liquid sunflower lecithin , because I find that it mimics an egg yolk most closely. If you’re replacing just the yolks instead of whole eggs, use 1 teaspoon of sunflower lecithin to replace each yolk.

15 Best Egg Substitutes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)