Is Bacon OK on the Carnivore Diet?

Yes, bacon is perfectly fine on the carnivore diet and is one of the most popular foods among carnivore practitioners. It is made from pork belly, which is an animal product, and provides a satisfying combination of protein and fat. The main consideration is choosing bacon with clean ingredients and not relying on it as your sole protein source.

What Should You Look for When Buying Bacon?

The quality of bacon varies enormously depending on the brand and production method. Here is what to look for:

Ideal ingredients list:

• Pork
• Salt
• Water
• Celery powder (natural nitrate source, optional)

Ingredients to avoid:

• Sugar or brown sugar (listed as a primary ingredient)
• Corn syrup or dextrose
• Maple flavoring
• Liquid smoke with additives
• Sodium phosphates
• Artificial preservatives

Many grocery store bacons use sugar in the curing process. While the final product contains very little residual sugar (typically less than 1 gram per serving), strict carnivore followers prefer to avoid it entirely. Look for brands that specifically market themselves as sugar-free or use only salt-based curing.

What Is the Difference Between Cured and Uncured Bacon?

This labeling is somewhat misleading in the United States:

• Cured bacon uses sodium nitrite along with salt to preserve the meat and give it that characteristic pink color and bacon flavor.
• Uncured bacon actually is cured, but uses celery powder or celery juice instead of synthetic sodium nitrite. Celery naturally contains nitrates that convert to nitrites during processing.

Both types are fine on the carnivore diet. The “uncured” label does not mean the bacon is healthier or more natural. It simply uses a different source of the same curing compounds. Choose whichever has the cleaner overall ingredient list.

Is Bacon Too Processed for Carnivore?

This is a common debate in carnivore communities. Bacon is a processed meat, meaning it has been preserved through curing and smoking rather than eaten fresh. However, meat preservation through salt and smoke is one of the oldest food preparation methods humans have used.

The carnivore diet does not inherently exclude processed meats. It excludes plant foods. Bacon, being 100% animal-derived (when properly sourced), fits the definition. That said, there is a spectrum of quality:

• Best: Pasture-raised pork, salt-cured, naturally smoked
• Good: Conventional pork, minimal ingredients, no sugar
• Acceptable: Conventional bacon with sugar listed as a minor ingredient
• Avoid: Heavily processed with multiple additives, flavorings, and fillers

For the best pork options beyond bacon, explore cuts like pork belly, ribs, and shoulder.

How Does Bacon Fit Into Your Daily Carnivore Meals?

Bacon works best as a supporting food rather than the main event. Here are practical ways to incorporate it:

• Breakfast: 4-6 slices of bacon alongside eggs cooked in the bacon grease. This is the classic carnivore breakfast.
• Burger wraps: Use thick-cut bacon strips around ground beef patties for extra fat and flavor.
• Cooking fat: Render bacon fat and save it for cooking other meats. Bacon grease is excellent for searing steaks and cooking eggs.
• Chicken enhancement: Wrap chicken breast in bacon to add fat to an otherwise lean cut.
• Snack: Cold bacon strips make a convenient portable snack for carnivore dieters on the go.

Why Shouldn’t Bacon Be Your Primary Meat?

While bacon is delicious and carnivore-friendly, it should not form the backbone of your diet for several reasons:

1. Nutrient density: Whole cuts of beef, lamb, and especially organ meats are significantly more nutrient-dense than bacon.
2. Protein content: Bacon is relatively low in protein compared to its fat content. A diet built primarily on bacon may leave you short on protein.
3. Omega-6 fatty acids: Like all pork products, bacon fat is higher in omega-6 polyunsaturated fats than beef or lamb. Balancing with ruminant meats and fatty fish is advisable.
4. Sodium: Bacon is high in sodium due to the curing process. While sodium is not necessarily harmful, extremely high intake from eating bacon at every meal could be excessive.

Think of bacon as the garnish that makes your carnivore meals more enjoyable, not the foundation.

How to Cook Bacon for Best Results

Most carnivore dieters prefer one of these methods:

• Oven-baked: Lay strips on a sheet pan, bake at 400 degrees for 18-22 minutes. Produces consistent results and easy cleanup. Save the rendered fat.
• Pan-fried: Cook over medium heat, flipping occasionally. The classic method gives you more control over crispness.
• Air fryer: Quick and crispy with less mess. Cook at 380 degrees for 8-10 minutes.

Save your bacon grease in a jar. It is one of the best cooking fats for the carnivore diet and adds incredible flavor to eggs, steaks, and ground beef.

Where to Find the Best Carnivore-Friendly Bacon

Your best options for quality bacon:

• Local butchers: Often make their own bacon with simple ingredients
• Farmers markets: Direct from farmers who raise pastured pigs
• Online specialty retailers: Companies that cater to carnivore and ancestral health communities
• Grocery stores: Read labels carefully. Brands marketed as “no sugar” or “whole30 approved” often have cleaner ingredient lists

Bacon is a legitimate and enjoyable part of the carnivore diet when chosen carefully. For more on approved carnivore foods, visit our carnivore diet foods hub page.