Carnivore Breakfast: Steak, Eggs, and Butter

Why This Works for Intermittent Fasting

This plate is built to do one thing well: keep you fuelled without raising insulin. Steak provides complete protein with all essential amino acids and a high dose of zinc, iron, and B12. Butter adds fat-soluble nutrients and saturated fat that slows digestion and extends satiety. Eggs contribute choline, vitamin D, and additional protein. Together they hold hunger at bay for six to eight hours with ease — making this ideal for breaking a 16:8 window or as the only meal in an OMAD protocol.

Ingredients

• 200 g (7 oz) sirloin or ribeye steak, around 2 cm thick
• 2 large eggs
• 30 g (2 tablespoons) unsalted butter, divided
• ½ teaspoon sea salt
• ¼ teaspoon cracked black pepper
• Pinch of smoked paprika (optional)

Instructions

1. Remove the steak from the fridge 10 minutes before cooking to bring it closer to room temperature. Pat it dry with kitchen paper — moisture is the enemy of a good sear.
2. Season both sides generously with sea salt and cracked black pepper.
3. Heat a heavy cast-iron or stainless steel pan over high heat for 2 minutes until it's very hot.
4. Add half the butter (15 g). As soon as it foams, lay the steak in the pan. Do not move it.
5. Sear for 2–3 minutes without touching. Flip once. Sear the other side for 2–3 minutes for medium-rare, or 3–4 minutes for medium.
6. Remove the steak to a plate. Let it rest for 3 minutes.
7. Reduce heat to medium. Add the remaining butter to the same pan. When it melts and foams, crack in the eggs.
8. Fry the eggs to your preference — sunny side up (2 minutes) or over-easy (flip after 2 minutes, 30 seconds more). Season with a pinch of sea salt and smoked paprika if using.
9. Serve the eggs alongside the rested steak. Pour any pan butter over the steak.

Nutrition Per Serving

Values are approximate and vary with the specific cut and size of steak used.

Fasting Compatibility

This meal is ideal for breaking a 16:8, 18:6, or OMAD fast. Its near-zero carbohydrate content means it extends the fat-burning state rather than ending it abruptly. The high protein content supports muscle preservation during a fasting protocol, and the combination of saturated and natural fats keeps appetite suppressed for the remainder of the fasting window. Best paired with a large glass of water and a pinch of sea salt to replenish electrolytes after the fasting period.

Related Recipes

• Carnivore beef and egg scramble
• Bacon and egg cups baked in avocado
• Pan-seared liver with bacon and onions

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.