Can I use olive oil in a carnivore diet? An in-depth guide

November 22, 2025 •

3 min read

The carnivore diet's core principle is the exclusion of all plant-based foods, making it a point of contention whether cooking with plant-derived oils is acceptable. This is the central question for anyone asking, "can I use olive oil in a carnivore diet?"

Quick Summary

Olive oil is derived from plants and is therefore excluded from a strict carnivore diet. This eating plan prioritizes animal fats like tallow, lard, and butter for cooking, which aligns with the all-animal product philosophy and nutritional goals.

Key Points

Strict Carnivore Rule: Olive oil is a plant product and is therefore excluded from a strict carnivore diet, which only permits animal-based foods.
Preferred Fats: Recommended fats for cooking on a carnivore diet include animal fats such as tallow, lard, butter, ghee, and bacon grease.
Fatty Acid Profile: Animal fats often have a more balanced and stable fatty acid profile that proponents consider beneficial for health compared to plant oils.
Cooking Stability: Animal fats like tallow and lard typically have higher smoke points than olive oil, making them more suitable for high-heat cooking methods.
Relaxed Approach: Some less strict followers of the carnivore diet may use extra virgin olive oil for low-temperature cooking, but it is not aligned with the core principles.

Understanding the Carnivore Diet's Principles

At its most fundamental level, the carnivore diet is an elimination diet that consists entirely of animal products, such as meat, fish, and eggs. The guiding philosophy is to consume only foods that have historically sustained humans as hunter-gatherers and to eliminate all plant-based foods, including vegetables, fruits, grains, legumes, and oils derived from them. Proponents believe this approach can reduce inflammation, improve digestion, and regulate blood sugar by removing potential irritants found in plants. This strict adherence to animal-only sources is why many question if and how they can incorporate fats for cooking, as the modern world is dominated by plant-based oils.

The Place for Fats in a Carnivore Diet

On a carnivore diet, fat is a primary energy source, especially in the absence of carbohydrates. This is part of the metabolic process known as ketosis, where the body burns fat for fuel. Therefore, choosing the right fat is crucial. Adherents focus on consuming fats from animal sources, which are considered more stable and congruent with the diet's core tenets.

Allowed Carnivore Fats

Tallow: Rendered beef fat, highly prized for its mild flavor and high smoke point, making it excellent for high-heat cooking.
Lard: Rendered pork fat, a versatile cooking fat that is often solid at room temperature and imparts a savory flavor.
Bacon Grease: A flavorful byproduct of cooking bacon that can be saved and used for cooking.
Ghee: Clarified butter, with the milk solids removed, giving it a higher smoke point than regular butter.
Butter: A popular choice for adding flavor and fat, though some prefer ghee for its higher smoke point.

Can I use olive oil in a carnivore diet? The verdict on olive oil

No, a strict carnivore diet does not allow for the use of olive oil or any other plant-based oils. Olive oil, extracted from olives, is a plant product and is therefore excluded. While some less strict or "relaxed" carnivores might occasionally use it, especially in its extra virgin form for its flavor, it is considered a deviation from the diet's foundational rules. The primary reason for its exclusion is not necessarily due to health concerns, but due to its plant origin. From a practical perspective, olive oil's lower smoke point can also be a disadvantage for high-temperature cooking compared to stable animal fats.

Why Animal Fats are a Better Fit

Beyond the philosophical alignment with the diet, animal fats offer several practical benefits for carnivores. They are a rich source of fat-soluble vitamins like A, D, and E, which are often found in conjunction with animal fats in whole foods. Animal fats also provide a balanced fatty acid profile that aligns with the body's needs. Plant-derived oils can be high in omega-6 fatty acids, which can disrupt the body's omega-3 to omega-6 balance, potentially causing inflammation. By focusing on animal fats, carnivore dieters seek to avoid this imbalance and promote a more anti-inflammatory state.

Comparison of Olive Oil vs. Animal Fats on Carnivore Diet


Feature	Olive Oil (Plant-Based)	Tallow/Lard (Animal-Based)
Origin	Fruits (Olives)	Rendered animal fat
Dietary Compatibility	Strictly excluded	Fully compatible and encouraged
Fatty Acid Profile	Higher in monounsaturated fats	Rich in stable saturated and monounsaturated fats
Vitamins/Minerals	Contains plant-based antioxidants	Contains fat-soluble vitamins (A, D, E)
Smoke Point	Lower (EVOO)	High and stable, ideal for high-heat cooking
Carnivore Philosophy	Contradicts the "animal-only" rule	Aligns perfectly with the all-animal food source rule

Conclusion: The Carnivore Choice for Cooking Fats

For those adhering to the strict definition of the carnivore diet, the answer to the question "can I use olive oil in a carnivore diet?" is a clear no. The diet's premise is built on consuming only animal products, and olive oil is fundamentally a plant-derived food. Instead, the carnivore approach favors animal-based fats like tallow, lard, ghee, and butter for cooking, which not only align with the diet's philosophy but also offer superior stability for high-heat cooking and a nutrient profile compatible with a meat-centric lifestyle. While some may adopt a more relaxed version, the standard guidance is to stick to animal fats to fully realize the diet's intent and benefits.

Frequently Asked Questions

No, olive oil is not allowed on a pure carnivore diet because it is derived from olives, a plant. A strict carnivore diet eliminates all plant-based foods.

You should use animal-based fats like beef tallow, pork lard, or bacon grease. Butter and ghee (clarified butter) are also commonly used alternatives.

Carnivore dieters avoid plant oils to adhere to the diet's core principle of eating only animal products. Additionally, some plant oils can contain high levels of omega-6 fatty acids, which some believe can contribute to inflammation.

Animal fats are more stable and have higher smoke points, making them better for high-heat cooking. They also align with the diet's philosophy and may contain more fat-soluble vitamins.

Like olive oil, avocado oil is plant-derived and is not allowed on a strict carnivore diet. However, some more relaxed followers might use it, especially for its high smoke point.

In a strict sense, no. While some followers might compromise and use it for low-temperature applications to add flavor, it is a departure from the diet's principles.

The carnivore diet's advocates focus on the nutrient density of animal products and believe the exclusion of plant-based foods, including oils, is beneficial. They prefer nutrient-rich animal fats over plant oils.