What can I eat on Holy Saturday?

Holy Saturday, the day between Good Friday and Easter Sunday, is traditionally a day of fasting and reflection in preparation for the celebration of Jesus’ resurrection on Easter. For Christians observing Holy Saturday, the fasting guidelines can seem unclear compared to the more well-known restrictions of Lent. Here are quick answers to common questions about what you can and cannot eat on Holy Saturday:

Can you eat meat on Holy Saturday?

No, meat is not permitted on Holy Saturday. Abstaining from meat is a form of fasting and penance practiced by Catholics on Holy Saturday. Other animal products like eggs, milk, cheese, and butter are generally allowed in limited quantities, but meat from warm-blooded animals is prohibited.

Can you eat chicken on Holy Saturday?

No, chicken is considered a meat and therefore not permitted on Holy Saturday. All meat from warm-blooded animals including beef, pork, chicken, and turkey cannot be eaten on this day.

What are the fasting rules for Holy Saturday?

On Holy Saturday, those age 14 and over must fast, while those ages 18 to 59 must also fast and abstain from meat. Fasting means limiting oneself to one full meal and two smaller meals that together do not equal a full meal, with no snacking in between. The full meal allows for meatless foods like fish and eggs if desired. Those with medical needs or pregnant/nursing are exempt.

Can you eat eggs on Holy Saturday?

Yes, eggs are permitted on Holy Saturday as they are not considered meat. Eggs can be eaten as part of your one full meal or two smaller meals for the day. Be mindful of portion sizes according to your hunger level.

Can you eat fish on Holy Saturday?

Yes, fish is allowed on Holy Saturday since it is not considered meat from warm-blooded animals. Fish like tuna, salmon, cod, or tilapia make good protein options for your Holy Saturday meals.

Can you eat dairy products on Holy Saturday?

Yes, dairy products like milk, cheese, butter, and yogurt can be consumed on Holy Saturday as they are not meat. Use portion control and opt for low-fat or nonfat versions when possible.

What breads and grains are allowed on Holy Saturday?

Breads, rice, pasta, cereals and other grains are appropriate for Holy Saturday meals. Whole grain options are a healthy choice over refined grains. Limit portion sizes of carbohydrates according to your hunger.

What vegetables and fruits can you eat on Holy Saturday?

All vegetables and fruits are permitted on Holy Saturday. Eat a rainbow of produce to get a variety of nutrients. Excellent choices include leafy greens, broccoli, berries, citrus fruits, melon, bananas, and potatoes.

Can you eat desserts on Holy Saturday?

Modest portions of desserts without meat products can be enjoyed on Holy Saturday. Some options include fruit crisps, fruit salads, sorbet, gelato, baked goods made with eggs/dairy instead of meat fat.

What should you drink on Holy Saturday?

Stay hydrated on Holy Saturday with water, seltzer, fruit juices, milk, smoothies made with dairy or produce, and decaffeinated tea or coffee. Alcohol is not recommended as Holy Saturday is a penitential day.

Are plant-based meat substitutes allowed on Holy Saturday?

Yes, plant-based meat substitutes like soy burgers or veggie hot dogs that do not contain any real meat can be eaten on Holy Saturday. These offer a protein option to replace meat.

Can you eat vegan meals on Holy Saturday?

Yes, a vegan meal would be appropriate for Holy Saturday since it contains no meat, eggs or dairy products. There are many robust vegan options using veggies, grains, beans, lentils, plant proteins.


The fasting and abstinence practiced on Holy Saturday represents Jesus’ sacrifice and time in the tomb on this holy day. Observing meatless meals focused on fish, eggs, dairy, produce, and other non-meat foods allows us to reflect and prepare for the joyous celebration of Easter Sunday.

Holy Saturday Meal Ideas

Planning nourishing meatless meals for Holy Saturday that align with the fasting guidelines can be challenging. Here are some meal ideas for breakfast, lunch, dinner, and snacks that offer variety while honoring the Holy Saturday tradition:

Holy Saturday Breakfast Ideas

  • Scrambled eggs with sauteed vegetables
  • Avocado toast on whole wheat bread
  • Cold cereal with milk and fruit
  • Yogurt parfait with berries and granola
  • Smoked salmon and cream cheese on a bagel
  • Fruit smoothie with milk or yogurt
  • Breakfast burrito with eggs, peppers, onions, and cheese
  • Baked French toast casserole with fruit topping
  • Cottage cheese with sliced peaches or pineapple
  • Oatmeal topped with bananas and cinnamon

Holy Saturday Lunch Ideas

  • Grilled cheese sandwich and tomato soup
  • Cheese pizza on whole wheat crust
  • Garden salad with chickpeas and light vinaigrette
  • Macaroni and cheese casserole
  • Black bean quesadillas with salsa
  • Fish tacos with cabbage slaw
  • Pasta with marinara sauce and vegetables
  • Veggie sandwich with hummus and roasted red pepper
  • Cheese ravioli with pesto sauce
  • Minestrone or potato soup with whole grain bread

Holy Saturday Dinner Ideas

  • Baked cod with rice pilaf and roasted asparagus
  • Shrimp fajitas with bell peppers and onion
  • Eggplant parmesan over zucchini noodles
  • Vegetarian chili with corn muffins
  • Cheese or vegetable pizza
  • Pasta primavera with spring vegetables
  • Vegetable fried rice
  • Bean and cheese quesadillas
  • Cheese tortellini with tomato basil sauce
  • Greek salad with chickpeas, feta, olives

Holy Saturday Snack Ideas

  • Fresh fruits like berries, banana, apple, oranges
  • Fresh vegetables like carrots, cucumber, bell pepper with hummus
  • Yogurt or cottage cheese
  • Cheese and whole grain crackers
  • Trail mix with nuts, seeds, dried fruit
  • Hard boiled egg
  • Smoothie with milk and fruit
  • Whole grain toast with almond butter
  • Oatmeal or granola bar
  • Popcorn sprinkled with parmesan cheese

Holy Saturday Fasting Guidelines and Tips

Fasting on Holy Saturday helps us identify with Jesus Christ’s suffering and sacrifice. Here are some key guidelines and tips to sustain your fast properly:

Rules for Fasting on Holy Saturday

  • Those age 14 and over must fast until the Easter Vigil Mass on Saturday evening.
  • Those ages 18-59 must also abstain from meat in addition to fasting.
  • Fasting means 1 full meal and 2 smaller meals not equaling a full meal.
  • No snacking between meals, but beverages are allowed.
  • Meat is prohibited, but fish, eggs, dairy in moderation are allowed.
  • The ill, pregnant women, nursing mothers are exempt.

Tips for Fasting Well on Holy Saturday

  • Hydrate – Drink water, unsweetened tea, diluted fruit juice.
  • Incorporate protein – Eggs, fish, dairy, beans keep you full.
  • Eat enough – Don’t undereat to an unhealthy degree.
  • Get nutrients – Eat fruits, veggies, whole grains.
  • Make simple meals – Soups, salads, sandwiches.
  • Limit caffeine/alcohol – They dehydrate and disrupt hunger signals.
  • Rest and take breaks – Fasting can be tiring.
  • Involve others – Fasting together brings support.
  • Pray – Connect with God through your fast.

Health Concerns When Fasting

If you have any medical conditions or concerns about your ability to fast, be sure to discuss with your doctor beforehand. Those who should not fast for health reasons include:

  • Children under age 14
  • Pregnant or breastfeeding women
  • Those with diabetes or hypoglycemia
  • Those who take medications requiring food
  • Those with eating disorders or major illness

Pay attention to signs of distress from fasting such as dizziness, nausea, headaches, dehydration. Stop fasting if you experience these and rest or eat something light. With appropriate precautions, fasting on Holy Saturday can be a meaningful part of your faith experience.

Holy Saturday Fasting Recipes

These meatless recipes are perfect for your Holy Saturday meals when fasting from meat. They utilize ingredients like fish, eggs, dairy, vegetables and whole grains that are suitable for this reflective day.

Baked Salmon with Herb Sauce

This baked salmon is topped with a light sauce made with Greek yogurt, lemon juice, and fresh dill. Paired with wild rice pilaf and asparagus for a light, yet nourishing Holy Saturday dinner.

Ingredients Instructions
  • 1 lb salmon fillet
  • 1 lemon, sliced
  • 1⁄4 cup Greek yogurt
  • 2 Tbsp fresh dill, chopped
  • 1 tsp lemon juice
  • 1 garlic clove, minced
  • 1⁄4 tsp salt
  • Freshly ground pepper
  1. Preheat oven to 400°F. Line a baking sheet with foil.
  2. Place salmon skin-side down on prepared baking sheet. Top with lemon slices.
  3. Bake 12-14 minutes until opaque and flakes easily.
  4. Meanwhile, make sauce by mixing yogurt, dill, lemon juice, garlic, salt and pepper in a small bowl.
  5. Serve salmon topped with herb sauce.

Veggie Frittata with Goat Cheese

This vegetable packed frittata with fluffy eggs and creamy goat cheese delivers plenty of flavor and nutrition for your Holy Saturday brunch or dinner.

Ingredients Instructions
  • 12 eggs
  • 1⁄4 cup milk
  • 1⁄2 tsp dried oregano
  • Salt and pepper to taste
  • 2 cups baby spinach, roughly chopped
  • 1 cup cherry tomatoes, halved
  • 1⁄2 red bell pepper, diced
  • 1⁄2 cup crumbled goat cheese
  1. Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.
  2. Whisk together eggs, milk, oregano, salt and pepper in a bowl.
  3. Add spinach, tomatoes and bell pepper to pie pan.
  4. Pour egg mixture over top and sprinkle with goat cheese.
  5. Bake 30-35 minutes until set.
  6. Let cool 5 minutes, then slice and serve.

Hummus and Vegetable Wraps

These fresh wraps with hummus, cucumbers, bell peppers, and spinach make an easy Holy Saturday lunch to eat on-the-go.

Ingredients Instructions
  • 4 whole wheat wraps
  • 1⁄2 cup hummus
  • 1 cucumber, sliced
  • 1 red bell pepper, sliced
  • Handful of spinach
  1. Spread 2 Tbsp hummus on each wrap.
  2. Top with cucumber, bell pepper and spinach.
  3. Roll up wraps tightly.
  4. Slice in half or quarters to serve.


Holy Saturday is a solemn day of fasting, reflection and preparation as Christians around the world anticipate the celebration of Easter Sunday. Abstaining from meat while still creating tasty, nourishing meals is possible with ingredients like eggs, dairy, fish, vegetables, fruits, and whole grains. Approach your Holy Saturday fasting with prayer and remember the reason for this important tradition in the life of the Church.

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