Carnivore Egg-in-a-Hole (Zero Carb Breakfast Idea)

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This dairy-free carnivore breakfast idea is a delicious way to eat ground beef and eggs. Fry them together in a zero-carb egg-in-a-hole, add a sprinkle of salt, and enjoy! It’s quick and easy with only 4 ingredients and 5 minutes of prep time.

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What is the Carnivore Diet?

A carnivore diet is a type of elimination diet. Nutrient dense animal foods are included. All fiber and all plant foods are excluded.

The main goal is to eat foods that do not cause autoimmune reactions, digestive distress, dips in mental health, skin breakouts, or other flare-ups of any kind. 

Under that umbrella, there are varying degrees of carnivory. 

Depending on the situation, some people may need to follow a strict combination of meat, salt, and water. Others may feel great with eggs and dairy. Finally, some people may learn they do well with certain herbs and spices and a moderate level of condiments like raw apple cider vinegar, olive oil, mustard, etc.

To get started read, What to Eat on a Carnivore Diet and browse through my Carnivore Diet Recipes or Keto Carnivore Recipes lists.

Why Eat Zero Carb Recipes?

In most, but not all, circumstances zero carb equates to zero fiber. So not only are zero carb recipes sugar-free, but also fiber-free.

What does that mean for you?

Eating zero carb or ultra-low carb is useful for many people. (1) You may see various benefits such as:

• Fat loss
• Decreased inflammation
• Improve metabolism, cognitive function
• Better energy levels throughout the day

We’ve covered some of these points while discussing the potential health benefits of no carb desserts and keto carnivore diet dessert recipes.

Furthermore, zero fiber foods (aka animal foods) may cause significant improvements to overall gut health and symptoms of constipation.

A recent review found that although fiber effectively increased the number of bowel movements, it didn’t help with other symptoms of constipation like stool consistency, pain, bloating, and gas. (2)

Adding more dietary fiber may not help your condition and could even make the problem worse. (3)

One ground-breaking study found that a low-fiber or even a no-fiber diet drastically improved symptoms for people with chronic idiopathic constipation. Removing the fiber cured them of constipation. Think of cars on the freeway. It’s rush hour, and the road is packed, adding more cars won’t improve traffic flow. (4)

Do you need meal ideas? Try these 30 Easy Carnivore Diet Meal Ideas.

Egg in the Basket, Frog in a Hole, & Eggs in a Nest

Fondly known by many names, this delicious breakfast meal usually consists of an egg fried in a hole in a slice of bread. (5)

We don’t eat any bread on a low-carb, carnivore, or keto diet, so instead, I use ground beef.

I love having a freezer stocked with this healthy protein and always celebrate finding new ways to use ground beef in my meal prep.

You can find more meal prep ideas for breakfast, lunch, and dinner in my collection of Carnivore Ground Beef Recipes.

I highly recommend ButcherBox as a source of organic, grass-fed, and grass-finished ground beef. They specialize in delivering high-quality meat to your door (US only). Getting a monthly subscription makes grocery shopping and meal prep easier because you can rely on their quality and consistency.

Need a grocery shopping shortcut? Check out ButcherBox and see if it’s the solution you’re looking for.

How to Make a Low Carb Egg in a Hole

I find that smaller eggs work best. Our bantam chicken eggs are just the right size to fit inside the ground beef. Quail eggs will work too.

If you only have regular chicken eggs, make the hole as big as you can. The whites may spill over the top a little.

Usually, I scramble the chicken eggs first and then pour into the holes. Scrambling first helps so the contents don’t overflow.

You can get soft and runny  or fully cooked yolks. Pay attention to the cooking time; don’t overdo it if you want them runny.

Ingredients

• Cooking fat: tallow, ghee, butter
• Ground beef
• Eggs

Directions

1. Divide the meat into three 4-ounce portions.
2. Flatten each one into a patty with your hands, then place on a cutting board and open up the center hole. Press edges together, no cracks should show.
3. Warm up a skillet over high heat and add the cooking fat. Use tallow to keep this recipe dairy-free or cook in butter or ghee if you like. Any fat will do.
4. Support the meat with your free hand while firmly lifting the ring up with a spatula and arrange on the skillet. Repeat until all meat is cooking. Adjust opening if needed.
5. While the meat cooks, crack open the eggs and add them one by one to the center of the meat. Continue cooking until the meat is nicely browned, about 3 minutes.
6. Flip quickly. Cook the second side for about half as long until eggs set.
7. Remove from heat, serve, salt liberally and enjoy!

Cooking Tips, Substitutions & Variations

If you are using large eggs, only use two eggs. Scramble them first in a bowl, then divide evenly into each of the three spaces.

The best way to get a crispy finish on the meat while keeping a soft and runny egg yolk is by cooking the meat for a few extra minutes before adding the egg. Pay attention to the timing to get your desired finish.

More Carnivore Breakfast Ideas

Try all these delicious carnivore egg recipes for breakfast!

• Carnivore Breakfast Casserole – Meal prep this for the week ahead or serve for company.
• Hidden Liver Muffins – Give it a try, this is a great way to start eating liver!
• Carnivore Omelette – Serve a cheeseburger-style meal from start to finish in 15 minutes or less.
• Chaffle Egg in a Hole – A keto Egg-in-a-Hole with Chaffle instead of bread.
• 2 Ingredient English Muffins – a chaffle version perfect for muffin lovers.