Is it okay to eat eggs and bacon on the carnivore diet?

December 1, 2025 •

3 min read

An estimated 75% of carnivore diet followers report including eggs in their regimen. So, is it okay to eat eggs and bacon on the carnivore diet, and what's the best way to incorporate these popular foods while adhering to strict principles?

Quick Summary

Both eggs and bacon are generally acceptable on the carnivore diet, providing valuable protein and fat. Success hinges on sourcing high-quality, minimally processed options and consuming bacon in moderation.

Key Points

Eggs are a Staple: Eggs are a nutrient-dense food, providing high-quality protein and fats, and are a staple for many on the carnivore diet.
Quality of Bacon is Crucial: Choose high-quality, sugar-free, and minimally processed bacon to avoid unwanted additives.
Moderation with Bacon: While allowed, bacon is more processed than whole cuts of meat and should be consumed in moderation.
Nutrient Variety: For a balanced diet, incorporate eggs and bacon alongside other animal products like organ meats, fish, and different cuts of red meat.
Cooking Fat: Save and reuse rendered bacon fat as a flavorful cooking oil for eggs and other meats.
Potential Sensitivities: Pay attention to how your body reacts to eggs or bacon, as sensitivities can vary among individuals.
BBBE Approach: The 'Beef, Bacon, Butter, Eggs' approach is a common and effective starting point for many carnivore dieters.

The Carnivore Diet: A Quick Overview

The carnivore diet is an elimination diet focused exclusively on animal-based products. Adherents consume meat, fish, eggs, and some animal-based fats, while strictly excluding all plant-based foods, sugars, and processed oils. The diet's philosophy centers on providing nutrient-dense animal products that proponents claim can lead to reduced inflammation, improved digestion, and enhanced mental clarity. This restrictive approach removes potential plant-based irritants and promotes a state of ketosis, where the body burns fat for fuel.

The Role of Eggs in a Carnivore Diet

Eggs are a powerhouse of nutrition and are highly recommended for carnivore dieters. They are rich in high-quality protein, essential amino acids, and a range of vitamins and minerals, including Vitamins D, B12, selenium, and choline. Their versatility and density of nutrients make them an excellent addition to any meal plan, offering a break from a meat-only regimen while still providing essential fuel.

Benefits of including eggs:

High Satiety: The combination of protein and fat helps increase feelings of fullness, which can assist with appetite control and weight management.
Nutrient-Density: Eggs, particularly the yolks, are packed with fat-soluble vitamins (A, D, E, and K) and antioxidants like lutein and zeaxanthin.
Budget-Friendly: Compared to many cuts of meat, eggs offer a cost-effective way to meet macronutrient and caloric needs.
Culinary Versatility: Eggs can be prepared in numerous ways to add variety, from scrambled and fried to baked and hard-boiled.

Sourcing the Right Bacon

While bacon is derived from pork, and therefore technically carnivore-friendly, its processed nature requires careful consideration. Many store-bought varieties are packed with added sugars, nitrates, and other preservatives that are not allowed on a strict carnivore diet.

What to look for:

Sugar-Free: Check the ingredients list and avoid any bacon with added sugar, maple syrup, or honey.
Natural Curing Agents: Opt for brands that use celery powder instead of synthetic nitrates, or better yet, find a butcher who offers truly unprocessed bacon.
Quality Pork: Sourcing bacon from pasture-raised or heritage-breed pigs can provide better fat quality and fewer inflammatory compounds.

Comparison of Bacon and Eggs: High-Quality vs. Low-Quality


Feature	High-Quality Bacon & Eggs	Low-Quality Bacon & Eggs
Sourcing	Pasture-raised eggs, pasture-raised pork	Conventionally farmed, factory-produced
Ingredients	Eggs, pork, salt	Eggs, pork, sugar, preservatives, seed oils, artificial smoke
Fat Profile	Higher in beneficial omega-3s and CLA	Potentially higher in inflammatory compounds
Nutrient Density	Higher levels of vitamins, minerals, and antioxidants	Lower nutrient value due to processing
Dietary Impact	Minimizes potential triggers and supports health goals	May cause inflammation, slow progress, or lead to sensitivities

Incorporating Eggs and Bacon into Your Routine

For many on the carnivore diet, especially beginners, the combination of beef, bacon, butter, and eggs (BBBE) is a popular and straightforward approach. Here are some practical tips for enjoying eggs and bacon while staying compliant:

Use Rendered Fat: When cooking bacon, save the rendered fat to use as a flavorful cooking medium for your eggs or other meats.
Creative Combinations: Crumble crispy bacon bits over scrambled eggs or use it to wrap liver bites to mask the strong flavor of organ meats.
Avoid Over-Reliance: While delicious, bacon should be treated as a flavorful accent rather than a daily staple to ensure a variety of nutrients from other animal sources.

Conclusion: The Carnivore Diet and Your Breakfast Favorites

Ultimately, the answer to the question, "Is it okay to eat eggs and bacon on the carnivore diet?" is a resounding yes, provided you prioritize quality. Eggs are a nutrient-dense and versatile food source, while bacon can be included as a delicious addition, as long as it is minimally processed and free of non-animal ingredients. By carefully selecting your products and focusing on variety with other animal foods, you can enjoy these classic breakfast items while staying true to the principles of a strict carnivore diet. This approach allows for a satisfying and flavorful eating plan that aligns with the diet's core tenets.

For more information on the principles of the carnivore diet, you can refer to the Harvard Health blog: https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet.

Frequently Asked Questions

No, not all bacon is created equal. You should look for bacon that is sugar-free, uncured, and without added nitrates or artificial flavors to ensure it aligns with strict carnivore principles.

The quantity of eggs can vary based on individual needs and tolerance, with many followers consuming anywhere from 2 to 6 eggs or more per day.

Some individuals may experience stomach upset or other issues with eggs, either from overconsumption or a personal intolerance. It is important to monitor your body's response.

Prioritize brands with simple ingredients (pork and salt) and consider buying from a local butcher who can provide high-quality, dry-cured options.

"Uncured" bacon is often cured using natural agents like celery powder instead of synthetic nitrates, so it's not genuinely uncured. The best option is to find a source that uses only salt.

Yes, a common approach for beginners is the "Beef, Bacon, Butter, Eggs" (BBBE) diet, a simple and effective subset of the carnivore diet.

Pasture-raised eggs often have a higher nutrient profile, including more omega-3 fatty acids, vitamins, and minerals, making them a more nutritious choice.