Carnivore Breakfast Plate
By Mike Chen · Founder + Lead Recipe Developer · Updated 2026-05-07
The classic carnivore breakfast: crispy bacon, runny eggs, savory beef sausage. 38g protein, 40g fat, 520 calories per plate. 12 minutes start to plate.
The carnivore breakfast plate is a three-element animal-only meal of 3 large eggs, 4 strips of thick-cut bacon, and 2 beef sausage links cooked together in the rendered bacon fat. Cooked in this order — bacon first, sausages in the bacon fat, eggs last — the meal finishes in 12 minutes and produces 38g protein, 40g fat, and 1g carbs for 520 calories. Cooking the eggs in bacon fat instead of butter is what makes this recipe self-contained: no extra fat is needed. The eggs absorb savory drippings while staying tender. This is the standard daily breakfast for most experienced carnivore dieters because every ingredient is shelf-stable, cheap, and cooks in one cast iron pan. Total cost runs about $3 to $4 per plate, depending on bacon and sausage quality. The recipe scales to two servings by doubling everything except the bacon fat — three eggs and a bit more skillet space is enough to feed two adults.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 3 large eggs | 18g | 15g | 210 |
| 4 strips thick-cut bacon (cooked) | 12g | 14g | 180 |
| 2 beef sausage links (cooked) | 8g | 11g | 130 |
| Per serving | 38g | 40g | 520 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Place bacon strips in a cold cast iron skillet. Turn heat to medium.
- 2
Cook bacon, flipping occasionally, until desired crispness (8-10 minutes). Remove to a plate.
- 3
In the bacon fat, cook beef sausage links for 3-4 minutes, turning to brown all sides. Remove.
- 4
Pour out excess fat, leaving about 1 tbsp. Reduce heat to medium-low.
- 5
Crack eggs into the skillet. Cook sunny-side up for 3-4 minutes, or flip for over-easy.
- 6
Plate everything together. Season eggs with a pinch of salt.
Nutrition per Serving
Frequently Asked Questions
Can I skip the bacon?
Yes, but you'll need to add 1 tablespoon of butter or beef tallow to the pan before cooking the sausage and eggs. The bacon's main job in this recipe is to render fat for cooking the rest of the meal. Without bacon the dish loses about 12g fat and 140 calories per serving — substitute by using a fattier sausage or adding extra eggs.
How many eggs should you eat per day on carnivore?
There is no fixed limit, but most carnivore dieters eat 3 to 6 eggs per day with no measured negative effects on cholesterol or health markers. Eggs are calorie-dense (about 70 cal per large egg), high in choline, and contain all nine essential amino acids. Tracking your daily intake is the most reliable way to dial in the right number for your goals.
Can I prep this breakfast ahead?
Yes for the bacon and sausage; no for the eggs. Cook bacon and sausage in batches on the weekend, refrigerate, and reheat in a skillet for 90 seconds in the morning. Eggs are best fresh — they take the same 4 minutes to cook from cold pan as they do to reheat, and microwaved eggs go rubbery. Cook the eggs fresh while the meat reheats.
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