Can You Eat Eggs on the Carnivore Diet? 5 Ways to Eat Eggs

What Is the Carnivore Diet?

The Carnivore Diet is a low-carb diet that focuses on consuming only animal-based foods and eliminates all plant-based foods to push the body into a ketosis state, which means burning fat for energy instead of carbohydrates.

The ketosis state can help you lose weight, control blood sugar levels, and reduce inflammation [1].

On the Carnivore Diet, you can eat:

• Meat (beef, pork, lamb, chicken, turkey, etc.)
• Fish and seafood
• Eggs
• Dairy products (butter, ghee, cheese)
• Animal fats and oils (tallow, lard, duck fat)
• Bone broth

And you should avoid or minimize:

• Fruits and vegetables
• Grains (wheat, rice, oats, etc.)
• Legumes (beans, lentils, peanuts)
• Nuts and seeds
• Processed foods with plant-based ingredients
• Sugars and sweeteners

So you can have eggs on the Carnivore Diet, but how many eggs can provide your body's needs without harming your diet goals?

Learn More: How to Start a Carnivore Diet? When Should I Start?

Can You Eat Eggs on the Carnivore Diet?

Yes, you can eat eggs on the Carnivore Diet since eggs come from poultries and are rich in protein and healthy fats while low in carbohydrates.

To find the answer to the question “How many eggs on the Carnivore Diet are allowed” you should know it can vary depending on individual factors, such as dietary needs, health conditions, and personal preferences.

Some Carnivores consume several eggs daily without issues, while others may experience issues like digestive problems with consuming fewer eggs.

Generally, consuming up to 3-6 eggs per day is considered safe for most people [2].

If you have any specific health concerns like egg allergies or dietary restrictions, it’s wise to consult a healthcare professional or nutritionist for personalized advice on how many eggs are suitable for you.

The main reason why eggs are allowed on the Carnivore Diet is their rich nutritional profile, which provides many essential minerals the body needs.

Learn More: Can You Eat Eggs on a Carnivore Diet? How Many Eggs Can You Eat?

Eggs Nutritional Value

Eggs are a natural source of many nutrients, including high-quality protein, vitamins, and minerals.

They are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine, which support nerve and thyroid function and bone health [3].

Additionally, they contain other essential B vitamins like folate, biotin, pantothenic acid, and choline, which help many bodily functions like brain health [4].

Eggs also contain vitamin A and other essential minerals like phosphorus, which support immune function, and bone health [5].

The following table shows the nutrients in 100 grams of eggs [6].

This rich nutritional profile makes eggs one of the healthy foods you can consume, especially on a Carnivore Diet. They also provide a wide range of health benefits.

Learn More: Carnivore Diet What I Eat In A Day to Melt Fat

The Benefits of Eating Eggs on the Carnivore Diet

Adding eggs to the Carnivore Diet can help

• Reduce Inflammation: Eggs are a source of anti-inflammatory nutrients like omega-3 fatty acids, vitamin D, and choline, which can help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease, cancer, and autoimmune disorders [7].
• Support Muscle Growth and Maintenance: Eggs are a rich source of high-quality protein, containing many essential amino acids required for muscle growth, repair, and maintenance like leucine, which boosts muscle growth, and lysine, which helps fix tissues [8].
• Promote Eye Health: Eggs are rich in essential nutrients like lutein and zeaxanthin, antioxidants that play a crucial role in maintaining eye health and reducing the risk of age-related macular degeneration [9].
• Support Brain Function: Eggs are a good source of choline, a nutrient essential for brain development, memory, and cognitive function. Choline also improves the production of neurotransmitters important for proper brain function [10].
• Regulate Blood Sugar Levels: The combination of high-quality protein and healthy fats in eggs can help regulate blood sugar levels by slowing down the absorption of glucose, which can be beneficial for individuals with insulin resistance or diabetes [11].
• Support Bone Health: Eggs contain vitamin D, phosphorus, and protein necessary for strong and healthy bones [12].
• Improve Hair and Skin Health: Eggs are rich in biotin, a B vitamin essential for healthy skin, hair, and nails. Eggs also contain other nutrients, like zinc and selenium, which support skin health and protect against oxidative stress [13].

While eggs are generally considered a healthy and nutritious food, there can be some side effects for sensitive individuals. It’s good to be aware of the potential side effects to make the best decisions when consuming eggs on the Carnivore Diet.

Learn More: The Best Carnivore Diet Ground Beef Recipes [Experts Use]

Potential Side Effects of Eating Eggs on the Carnivore Diet

The following side effects are uncommon but it’s wise to learn about them, especially if you have certain health problems.

• Digestive Issues: Some individuals may experience digestive problems like bloating, gas, or constipation when consuming a large number of eggs, especially if they have a sensitivity or intolerance to eggs [14].
• Cholesterol Concerns: Eggs are high in dietary cholesterol and people with high cholesterol levels or heart disease need to limit their egg consumption or consult a healthcare professional [15].
• Allergic Reactions: Egg allergy is a common food allergy, especially in children. Consuming eggs on the Carnivore Diet can trigger allergic reactions in individuals with egg allergies, with symptoms ranging from hives or digestive discomfort to severe anaphylaxis [16].

Many of these side effects, especially allergic reactions, occur because some individuals consume too many egg whites or yolk eggs. It’s good to have both of them in moderation but which one is better?

Learn More: Carnivore Diet and Cholesterol: Everything You Should Know

Is It Better to Have the Egg Whites or Yolks?

Both egg whites and yolks are Carnivore-friendly but have a different nutritional profile.

Egg yolks have a richer nutritional profile than egg whites but also contain more calories, cholesterol, and carbohydrates that should be controlled and reduced in the Carnivore Diet.

For most healthy people following the Carnivore Diet, consuming whole eggs (both whites and yolks) is generally recommended. But if you're trying to limit cholesterol or calorie intake, consuming more egg whites and fewer yolks can be a better option.

Using the table below, you can compare the nutritional values of egg whites and yolk in 100 grams [17] [18].

If you want to consume eggs on the Carnivore Diet, you can use them in many recipes as eggs are versatile ingredients.

Learn More: Carnivore Ice Cream: Can I Have It? How to Make It? [The Best Recipes]

5 Ways to Have Eggs on the Carnivore Diet

Here are 5 easy and affordable recipes to add eggs to your Carnivore meals. You can also find more low-carb recipes by checking these Carnivore Diet recipes.

• Carnivore Eggs Benedict with Steak
• Keto Carnivore Scotched Eggs With Ground Beef
• Carnivore Sausage Waffles with Butter and Eggs
• Carnivore Diet Muffins with Ground Beef and Eggs
• Carnivore Diet Lamb Scotch Eggs

Let’s see how we can prepare these delicious meals.

Learn More: Can You Eat Garlic on a Carnivore Diet? Is Garlic Powder Allowed?

Carnivore Eggs Benedict with Steak

Using the ingredients and instructions provided below, you can make 1 serving of Carnivore Eggs Benedict with Steak in 20 minutes.

Instructions

• 1 egg
• 1 egg yolk
• 12 oz. chuck steak (or any cut of your preference)
• 1 or 2 slices cooked bacon/ 1 slice cooked Canadian bacon
• 3 tbsp butter
• 4 tsp water
• 1 pinch of salt
• 1 pinch of pepper (optional)

Instructions

1. Cook the steak as the base.
2. Mix egg yolks with water to make the sauce.
3. Heat the pot over medium until you see tiny bubbles.
4. Cut the butter into medium-sized pieces.
5. Add butter chunks one at a time and stir constantly to blend into the sauce.
6. Take the sauce off the heat and keep stirring as it cools.
7. Add salt and pepper if you want and mix.
8. Cook the bacon.
9. Fill a small pot with 3-4 inches of water and boil.
10. Reduce heat and crack the egg into the boiling pot.
11. Let it cook for about 3 minutes.
12. Remove the egg and put the layers together.
13. Put the steak on a plate first, then pour the sauce over.
14. Top with bacon and poached egg.
15. Enjoy your Carnivore Eggs Benedict!

Learn More: What Is The Best Butter for The Carnivore Diet? Salted, Unsalted, Ghee or Grass-fed?

Keto Carnivore Scotched Eggs With Ground Beef

You can make 2 servings of this delicious meal using the ingredients and instructions below in just 10 minutes.

Ingredients

• 6 hard-boiled eggs
• 1 pound (450g) ground beef - 80/20 works best

Instructions

1. Boil some water in a small pot and place 6 eggs into the boiling water.
2. Remove them from the hot water and let them cool when boiled. Then peel the eggs.
3. Divide the ground beef into 6 equal portions in a separate bowl. Shape each portion into a small patty, like a mini burger.
4. Wrap the beef around the eggs.
5. Heat the oven to 350°F (176°C).
6. Place the beef-wrapped eggs in a baking tray and put them in the oven. Bake for 20-25 minutes until the beef is crispy.
7. Take them out and enjoy.

Carnivore Sausage Waffles with Butter and Eggs

To make 1 serving of this delicious waffle in 5 minutes, you need the following ingredients and instructions.

Ingredients

• 2 eggs
• 1/4 cup breakfast sausage
• Some butter

Instructions

1. Crack the eggs into a bowl and beat.
2. Cut the raw sausages into small pieces and mix them with the beaten eggs.
3. Melt the butter and grease the waffle iron with the melted butter.
4. Pour the egg and sausage mixture into the hot waffle iron and cook for 3-4 minutes.
5. Put some paper towels on a plate and place the egg and sausage mixture in the oven set to 200*F if you’re making multiple waffles.
6. Remove the waffle from the iron when it’s golden brown.
7. Enjoy!

Carnivore Diet Muffins with Ground Beef and Eggs

With the following ingredients and instructions, you can easily make and enjoy 4 servings of these muffins in 30 minutes.

Ingredients

• 9 eggs
• 8 oz. ground beef
• Some butter
• 1 tsp salt

Instructions

1. Preheat the oven to 350°F (175°C).
2. Melt the butter to grease the cups of a muffin tin.
3. Cook the ground beef in a pan with butter on medium heat.
4. Crack the eggs into a bowl and whisk them.
5. Add in the cooked beef and some salt, and mix well
6. Pour the mixture into muffin tins and bake in the oven for about 20 minutes.
7. Take the muffin tin out of the oven and let it cool for 5 minutes.
8. Enjoy!

Carnivore Diet Lamb Scotch Eggs

Here are the ingredients and instructions you need to make Carnivore Diet Lamb Scotch Eggs in 40 minutes.

Ingredients

• 10 quail eggs
• 400g lamb mince
• 1 pinch of salt
• 1 pinch of cayenne pepper (optional)
• 1 pinch of black pepper (optional)

Instructions

1. Preheat a deep-fryer to 190°C.
2. Use cocktail sticks to prick the eggshells to let air bubbles out.
3. Put the eggs in boiling water for 2 minutes, then move them to ice water, and peel them when cooled.
4. Mix the ground lamb with salt, cayenne pepper, and black pepper then cut it into 40g portions.
5. Wrap each boiled egg completely in the mixture and pack them.
6. Deep fry each egg roll until its color turns golden brown, then put it in the oven for 2 minutes.
7. Enjoy!

Conclusion

Can you eat eggs on the Carnivore Diet? Yes, because eggs are animal-based foods with high levels of fat and low levels of carbohydrates, which align with the Carnivore Diet rules.

Generally, you can have 3-6 eggs daily However, it’s recommended to consult a healthcare professional to make sure there will be no side effects.