If you’ve been following a carnivore or keto diet, you know that finding a bread substitute that actually feels like bread is the “holy grail” of animal-based cooking. Most options rely on heavy cheese, egg white powder, or pork rinds, which can often result in a texture that is either too rubbery, too dry, or overwhelmingly “eggy.” Enter the 3-Ingredient Carnivore Bun. This recipe is a total game-changer for anyone looking to eliminate junk food cravings without sacrificing the comfort of a soft, pillowy bun. Whether you need a sturdy vessel for a juicy burger, a soft bun for a hot dog, or just a buttery bite to enjoy with your morning coffee, these buns deliver a texture that rivals traditional Japanese milk bread.
What makes this recipe truly special is its simplicity and versatility. By using just eggs, baking powder, and a high-quality milk powder—like heavy cream powder or goat milk powder—you can create a bun that is not only nutrient-dense and high-fat but also incredibly low in inflammation. This isn’t just a “diet” bread; it’s a culinary discovery that even non-carnivores will enjoy. In this guide, we’ll walk you through the SEO-optimized steps to achieving the perfect rise, the best ingredients to use for your specific health goals, and how to store your dough so you can have fresh, warm buns whenever a craving hits.
Recipe Overview
- Cuisine: Carnivore / Animal-Based
- Course: Side Dish / Bread Substitute
- Difficulty: Easy
- Servings: 4–6 Buns
- Prep Time: 5 Minutes
- Cook Time: 12 Minutes (6 mins per side)
- Calories per Serving: ~180 kcal (varies by powder used)
Ingredients
- 3 Large Eggs (Use duck or goose eggs for an even richer, more anti-inflammatory option)
- 1 ½ Cups Heavy Cream Powder (For a sweet, buttery Japanese milk bread flavor) OR 1 Cup Goat Milk Powder + ½ Cup Collagen Powder (For a tangy, sourdough-style bun)
- 1 Tablespoon Baking Powder (Ensure it is aluminum-free for the cleanest version)
Instructions
- Prep the Air Fryer: Preheat your air fryer to 320°F (160°C). If using a standard oven, preheat to 350°F. Using an air fryer is recommended for the best “puffy” texture.
- Whisk the Eggs: In a medium bowl, crack 3 eggs. Use an electric mixer to beat them until they are well-combined and slightly frothy. This helps achieve a lighter, “soufflé” style texture.
- Add Leavening: Add 1 full tablespoon of baking powder to the eggs. Do not skimp on this, as it is essential for the rise.
- Incorporate Powder: Slowly sift in your choice of powder (Heavy Cream or Goat Milk). Sifting prevents clumps and ensures a smooth, “silken” dough. Mix until the batter reaches a sticky, “taffy-like” consistency.
- Shape the Buns: Wet your hands with water to prevent sticking. Scoop the dough and form it into rounds or logs (for hot dogs). Place them on parchment paper or silicone air fryer liners.
- First Air Fry: Place the buns in the air fryer at 320°F for 6 minutes. They should have a light toasted color on top.
- Flip and Finish: Carefully flip the buns over. Air fry for another 6 minutes. This ensures the bottom cooks through and prevents the center from being too wet.
- Cool and Serve: Let them rest for 1-2 minutes. The result should be a soft, airy, and buttery bun that tastes remarkably like real bread.
Carnivore Cloud Buns
Soft, airy, anti-inflammatory buns made with eggs & cream powder
- 3 large eggs (duck/goose optional)
- 1½ cups heavy cream powder OR
- 1 cup goat milk powder + ½ cup collagen
- 1 tbsp aluminum-free baking powder
Preheat
Preheat air fryer to 320°F (160°C) or oven to 350°F.
Whisk Eggs
Beat eggs until frothy using electric mixer for light texture.
Add Leavening & Powder
Mix in baking powder. Sift in powder slowly until sticky, taffy-like dough forms.
Shape
Wet hands and form buns or logs. Place on parchment or liner.
Air Fry
Cook 6 minutes, flip, then cook 6 more minutes until golden and cooked through.
Cool & Serve
Rest 1–2 minutes before serving. Enjoy soft, airy buns.
Conclusion
The beauty of the 3-Ingredient Carnivore Bun lies in how it effortlessly bridges the gap between strict nutritional goals and culinary pleasure. For many on a healing journey—whether reversing diabetes, managing autoimmune issues, or simply trying to lose weight—the psychological comfort of “bread” can make the difference between long-term success and falling back into old habits. By prioritizing low-inflammation ingredients like goat milk powder or zero-carb heavy cream powder, you are providing your body with essential fats and proteins without the metabolic damage caused by seed oils and refined grains. This recipe proves that being “restrictive” with ingredients doesn’t have to mean being restricted in flavor.
As you experiment with this recipe, you’ll find that the possibilities are endless. Try adding a pinch of salt for a more savory burger bun, or a touch of cinnamon if you prefer a sweeter treat. Because the raw dough stores exceptionally well in the fridge for up to a week, you can easily integrate this into a busy lifestyle, air-frying a single bun fresh for every meal. We hope this recipe becomes a staple in your kitchen, helping you stay powered by animal-based nutrition while enjoying every single bite. Don’t forget to share your results and any creative “hacks” you discover in the comments below!
Common FAQs on 3-Ingredient Carnivore Buns
What are the three primary ingredients in this recipe?
The core ingredients are eggs, baking powder, and a milk-based powder (such as heavy cream powder or goat milk powder).
Why is heavy cream powder used instead of standard non-fat milk powder?
Heavy cream powder is significantly lower in carbohydrates and higher in healthy fats, which helps prevent insulin spikes and keeps the recipe keto/carnivore-friendly.
What is the benefit of using goat milk powder instead of cow’s milk powder?
Goat milk is often easier to digest, less inflammatory for those with dairy sensitivities, and contains a different protein structure (A2) compared to standard commercial cow’s milk.
How does the flavor profile change between the two powder options?
Heavy cream powder results in a sweet, buttery, Japanese-style milk bread flavor, while goat milk powder provides a tangy, savory, sourdough-like taste.
Can you use duck eggs instead of chicken eggs?
Yes. Duck eggs are more nutrient-dense and anti-inflammatory, making them an excellent choice for sensitive carnivores.
What happens if you mix the ingredients manually?
The buns will still taste great, but the texture may be slightly denser, drier, or spongier rather than “silky.”
Why use a lower temperature (320°F) instead of the standard 350°F?
The lower temperature protects the delicate proteins and fats in the milk powder, preventing burning while maintaining a soft interior.
How long should the buns cook in the air fryer?
A total of 12 minutes—6 minutes on the first side, then flip and cook for 6 more minutes.
Can these be made in a standard oven?
Yes, preheat the oven to 350°F, though the air fryer is noted for producing a superior “puffy” rise.
What is the benefit of using a ceramic-coated air fryer?
Ceramic coatings are naturally non-stick and free from toxic “forever chemicals” (PFOA/PFOS) that can leach into food.
