Can You Eat Eggs On The Carnivore Diet?

The carnivore diet is a restrictive diet that centers on eating animal foods only. It has helped countless people find relief from autoimmune disorders, allergies, and other health conditions. But newcomers to the carnivore eating plan are often confused about what foods they can eat. 

One of the most common questions is about eating non-meat animal foods like eggs. So, can you eat eggs on the carnivore diet, and is there any benefit in doing so? This short guide tells you all you need to know.

​Overview Of The Carnivore Diet

The carnivore diet is an eating plan designed to avoid plant foods, especially carbs like starchy vegetables, grains, cereals, and sugars. Although the carnivore diet is known as a meat-only diet, it is more accurate to describe it as an animal-food-only diet. So, can you eat eggs on the carnivore diet? 

Carnivore diet foods include:

• Meats
  
• Fish and seafood
• Full-fat dairy products
• Eggs
• Animal fats like lard, suet tallow, etc.
• Animal products like butter and ghee
• Organ meats
• Bone broth

Check our guide to carnivore foods for more details.

​Eating Eggs On The Carnivore Diet

Yes, you can eat eggs on carnivore diet plans. The carnivore diet is an animal foods-based diet, and eggs are an animal food. Thus, on the carnivore diet, eggs are not forbidden. 

Eggs provide essential nutrients with many health benefits, and like other animal foods, they make you feel full for longer than most plant-based foods. This makes eggs ideal for people on a weight loss program, too.

​What About Allergies?

The carnivore diet is an elimination diet, restricting foods that could potentially trigger allergies and autoimmune reactions. The diet revolves mostly around meats and fish, but can also include other animal foods like certain dairy products and eggs. 

The main consideration is which foods you can tolerate. If you have an egg allergy, then it's best to avoid eggs. Fortunately, you can still get the nutrients you need from the other animal foods on the carnivore diet.

​Benefits Of Eggs On The Carnivore Diet

Eggs are easily available, easy to prepare, and filling. What’s more, an egg is a powerful source of nutrition in a small package, full of all the good stuff your body needs to function properly. The distribution of nutrients in egg yolks and egg whites differs, but both parts of the egg contain nutrients.

1. ​Healthy Fats

Eggs contain healthy fats. Most of the fat content in an egg is the heart-healthy, unsaturated type, including omega-3 fatty acids. Studies suggest that omega 3s also protect against autoimmune and inflammatory conditions. 

Many people are afraid of eating eggs because of the fear of saturated fat consumption and its link to raised cholesterol and heart disease. However, a large egg contains very little saturated fat, about 1.5 grams. 

Therefore, eggs contain more of the kind of fat that’s good for you than the type that’s linked to cardiovascular disease. 

2. ​Protein Content

Our bodies need protein for tissue and muscle growth and maintenance, enzyme function, hormone regulation, and much more. Eggs are a fantastic source of the vital protein we need. Just one large egg contains about 6g of protein!

Like red meat, eggs are a complete protein source. What does this mean? Complete protein sources contain all of the essential amino acids our bodies need from our food. So if you follow a carnivore diet, you will get all of the amino acids your body requires.

3. ​Vitamins And Minerals

Eggs also contain the vitamins and minerals we need to stay healthy. Opt for organic eggs as studies suggest they may have a nutritional advantage.

First, let’s talk about which minerals eggs provide. Eggs contain calcium, magnesium, phosphorus, and even iron. Like meat, eggs are a source of heme iron, which is the more bioavailable form of iron.

Next, let’s look at the vitamins. One large egg contains 270 international units (IU) of vitamin A and 41 IU of vitamin D. Eggs also contain vitamins B6, B12, and E, as well as folate (B9), riboflavin (B2), and pantothenic acid (B5).

​Is It Safe To Consume Raw Eggs?

Cooking eggs can slightly reduce their nutrient content. This is why some carnivore diet fans prefer to eat them raw. But is it safe to do so? Experts generally agree that eating raw, unpasteurized eggs is not a good idea as they could contain harmful salmonella and other bacteria.

If you have access to pasteurized eggs, the risk is lower, and you may want to consume them in this way as part of your carnivore diet. Be aware that pasteurization does not necessarily eliminate the bacteria risk. That’s why it is safer to cook eggs before eating them.

​The Best Ways To Prepare Eggs On Carnivore Diet

How can you eat eggs on the carnivore diet? There are several ways to enjoy these nutritious wonders of the animal world. Try these ideas for cooked eggs to keep your diet varied and interesting. 

1. ​Scrambled Eggs

Scrambled eggs are a delicious breakfast option. This dish is easily made by cracking eggs into a bowl, whisking the contents, and pouring them into a non-stick pan. Use a spatula or similar utensil to ‘scramble’ the egg mixture while it cooks. 

Scrambled eggs can be eaten on their own, or your grilled meat of choice. Bacon and eggs make a wonderful combo, but try to restrict the amount of processed meats you eat. Scrambled eggs and salmon are equally delicious alternatives to consider.

2. ​Hard Boiled Eggs

Boiled eggs are the ultimate protein-filled carnivore snack food. They are made by cooking eggs in their shells by lowering them into boiling water and letting them cook for a few minutes. Allow them to boil for 3 to 4 minutes for a runny yolk, 6 to 8 minutes for a medium yolk, and up to 10 minutes for a firm yolk.

Soft, medium, or hard-boiled, the choice is yours. But hard-boiled eggs are less messy to eat and are very versatile. They’re suitable for snacks, packed school or work lunches, and even family picnics.

3. ​Poached Eggs

Poached eggs are cooked outside the shell, by cracking them into gently simmering water, between 160–180°F (71–82°C). It’s ideal for people who enjoy a runny yolk, and a healthier option than traditional sunny-side-up fried eggs. 

Although the methods may seem similar, poached eggs are prepared over gentler heat than other egg dishes. It gives the eggs a rich, distinctive taste while maintaining a soft texture. Poached eggs are a sophisticated option perfect for Sunday morning breakfasts.

FINAL THOUGHTS

Can you eat eggs on the carnivore diet? Yes, you can, because eggs are animal products. That is good news because eggs are a tasty wonderful source of healthy fats, protein, vitamins, and minerals. 

There are various ways to prepare and enjoy eggs, making them suitable for any time of day. Egg consumption can make a restrictive diet like the carnivore diet seem less limited. However, always consider your state of health and tolerance of eggs before including them in your diet.