The viral 6 eggs, 6 ways trend reveals a major shift in eating habits

A viral snack that runs deeper

TikTok videos with hashtags like #6Eggs6Ways, #EggFlight and #FoodTok garner millions of views. The TikTok audience’s love of opportunities for self-expression and personalization has helped this trend catch on. Content creator @alexkhosieyo, for instance, styled eggs with wild toppings including chili crisp, matcha and condensed milk. His video racked up millions of views in a matter of days.

This novel snack idea struck a chord, and nutritionists, content analysts and cultural critics quickly noticed a connection to another current trend. Morning Consult reports that 66% of Gen Z adults follow a high-protein diet, more than any other age group. Gen Z’s love of protein combined with their penchant for self-expression through visually appealing social media posts created the conditions for this trend to spread like wildfire.

“I am all for eating eggs … as a quick, nutritious and high-quality source of protein,” Lisa Moskovitz, R.D., recently told Real Simple. “The trend can introduce more creative methods to consume, prepare and enjoy getting in more protein.”

Why eggs?

Eggs are cheap, photogenic and rich in nutrients, making them an ideal vehicle for self-styled content. Each egg contains about 6 grams of protein, as well as vitamin B12, iron and choline. Even with the price spikes associated with the recent shortage, eggs are one of the cheaper sources of high-quality protein, and prices have come down drastically in recent months. During a time of ongoing food inflation, eggs are an accessible and easy-to-customize protein option.

But for Gen Z, the appeal is also visual. TikTok users aren’t just eating these egg plates; they’re designing them for maximum visual impact. Toppings are chosen not just for taste but for color contrast, texture and story. You’ll see bloody mary-inspired combos like Old Bay, celery, scallions and olives, and BLT versions with mayo, bacon, tomato and lettuce.

Cuisine-specific combos like Korean-style kimchi and toasted sesame seeds, or Italian-style with tomatoes, mozzarella, basil and balsamic vinegar are fun twists on the theme. And then there are toppings that are just plain weird: peanut butter and jelly, hot honey or even tiny pancakes and maple syrup.

According to analysts at Innova Market Insights, younger consumers increasingly look to platforms like TikTok and Instagram for food inspiration, identity signaling and entertainment. These creative combinations deliver on all three.

TikTok as a driver of food behavior

TikTok’s influence on eating habits is well established. In 2021, the platform’s baked feta pasta craze caused temporary shortages of feta cheese at U.S. grocery stores. When nature’s cereal — a mix of fruit, coconut water and ice — trended on TikTok, it led to a spike in coconut water sales. According to The Sun, 72% of 18- to 27-year-olds use information they find on platforms like TikTok to plan their meals, and 42% say they have purchased food products because they saw them online.

The egg flight trend hasn’t triggered another egg shortage, but imitators are everywhere. From micro-influencers to everyday users, creators are putting their own spin on the idea, adding unique toppings or themes. Many of the posts label each egg with a name like “segg” for soy sauce egg, “begg” for Buffalo-style egg or “peg” for PB&J egg. It’s like a cast of characters on the plate.

The psychology behind the trend

Some trend watchers say these egg flights tap into deeper psychological needs. As Amanda Mull observed in an article in The Atlantic about anxiety baking during the pandemic, people turned to elaborate cooking projects as a coping mechanism. While the pandemic has ended, we’re still living with a heightened sense of anxiety as a society. Cooking may help to alleviate some of that stress.

“If you follow the steps in a recipe, you have a good deal of control over the outcome,” Donna Pincus, associate professor of psychological and brain sciences at Boston University, explained in a BU Today article. “When we have had little control over an ever-evolving and difficult situation, it [is] an adaptive coping strategy to turn to activities that we can control.” Egg flights and other viral food trends offer a sense of agency and creativity, even when talking about something as low-key as snack time.

Sometimes a snack isn’t just a snack

Ultimately, the egg flight trend represents a shift not just in eating habits but in how we think about meals. A plate of eggs is no longer just food; it’s a flexible template for creativity and self-expression, and a fun way to boost your visibility and get a lot of protein in one sitting. Whether the motivation is nutrition or engagement, the takeaway is that food now serves two distinct purposes: fueling the body and signaling identity.

For Gen Z, a snack isn’t just a snack. It’s a chance to design, narrate and connect while making sure to meet their daily protein target. That’s what gives this viral trend staying power. It isn’t just about the eggs. It’s about everything layered on top.