Can you cook steak in butter on a carnivore diet? A guide to carnivore-approved cooking fats

November 23, 2025 •

4 min read

The carnivore diet is an animal-based eating plan that permits small amounts of certain dairy products like butter. So, can you cook steak in butter on a carnivore diet? Yes, you can, but choosing the right type of butter and applying proper techniques are key to maximizing both flavor and nutritional benefits.

Quick Summary

Cooking steak with butter on a carnivore diet is an approved practice that enhances flavor. Using quality grass-fed butter or ghee with correct methods is essential for delicious, animal-based meals.

Key Points

Butter is Approved: As an animal product, butter is a suitable cooking fat for most people following the carnivore diet.
Grass-Fed is Superior: Choose grass-fed butter for a more nutrient-dense profile, higher in beneficial fatty acids like CLA and omega-3s.
Ghee for High Heat: Since butter has a low smoke point, clarified butter (ghee) or beef tallow is recommended for high-heat searing to prevent burning.
Basting for Flavor: Basting the steak with butter during the final minutes of cooking is an excellent technique for adding rich, buttery flavor.
Check for Additives: Always read labels to ensure butter is pure and free of plant-based oils or artificial additives not permitted on the diet.

Understanding the Role of Fat on the Carnivore Diet

On a high-fat, low-carb regimen like the carnivore diet, fats are no longer secondary ingredients—they are the primary energy source. This fundamental shift means the quality and type of fat you use for cooking, especially for a staple like steak, are of utmost importance. Animal fats, such as butter, tallow, and lard, are staples for carnivore dieters because they provide concentrated energy and essential fat-soluble vitamins like A, D, E, and K2.

Unlike inflammatory seed oils, which are rich in omega-6 fatty acids, animal fats offer a more balanced fatty acid profile that aligns with the diet's principles. This emphasis on animal-based fats is why many adherents prioritize fatty cuts of meat and actively incorporate fats into their meals.

Why Butter is a Carnivore-Friendly Fat

Butter is an animal-based product made from milk, making it a perfectly acceptable food for most carnivore dieters. In addition to being a rich source of saturated fat, it offers several benefits:

Flavor Enhancement: Butter's creamy, rich flavor beautifully complements the savory taste of a perfectly cooked steak. It's a key ingredient in many steakhouse-style preparations.
Nutrient Density: Quality grass-fed butter is packed with beneficial fatty acids like Conjugated Linoleic Acid (CLA) and butyrate. It is also higher in anti-inflammatory omega-3 fatty acids compared to grain-fed butter.
Versatility in Cooking: While butter has a relatively low smoke point, it is ideal for low-to-medium heat applications and for finishing a steak after searing. For high-heat cooking, carnivores often turn to ghee, a clarified butter with a higher smoke point.

Comparison of Carnivore Cooking Fats


Feature	Butter	Ghee	Beef Tallow	Pork Lard
Smoke Point	Medium (approx. 302°F/150°C)	High (approx. 482°F/250°C)	High (approx. 400°F/205°C)	High (approx. 375°F/190°C)
Flavor	Rich, creamy, milky	Nutty, toasted	Mild, savory	Neutral or slightly porky
Best Use	Finishing steak, low-heat cooking, basting	High-heat searing, frying	High-heat searing, frying	Frying, roasting, sautéing
Dairy Solids	Contains milk solids (protein and sugar)	Milk solids removed	No dairy solids	No dairy solids
Lactose/Casein	Contains lactose and casein	Nearly free of lactose and casein	Free	Free

How to Cook the Perfect Carnivore Steak with Butter

Cooking a steak with butter on the carnivore diet involves a combination of technique and timing to get the best results. Here is a step-by-step guide:

Bring the Steak to Room Temperature: Remove the steak from the refrigerator about 30 minutes before cooking. This ensures a more even cook.
Generously Season: Season both sides of your steak liberally with sea salt. Some carnivores also include a small amount of black pepper if tolerated.
Choose Your Searing Fat: For the initial high-heat sear, consider using an animal fat with a higher smoke point, like beef tallow or ghee. Heat a cast-iron skillet over medium-high to high heat until very hot.
Sear for a Crust: Add your high-heat fat to the pan and let it melt. Carefully place the steak in the pan and sear for 2-3 minutes per side until a golden-brown crust forms.
Baste with Butter: For the final cooking stage, reduce the heat to medium and add a generous knob of grass-fed butter to the pan. You can also add herbs or minced garlic if your version of the diet allows. Tilt the pan and spoon the melted butter over the steak continuously for the last minute or two of cooking.
Rest the Steak: Remove the steak from the heat and let it rest for 5-10 minutes. This allows the juices to redistribute, ensuring a juicy and tender final product.
Serve: For a final touch, you can place a pat of butter directly on top of the hot, resting steak to melt and add extra richness.

Sourcing the Best Butter

Not all butter is created equal, and for the carnivore diet, the source matters. Opt for grass-fed butter whenever possible, as it typically contains a more nutrient-dense profile, including higher levels of omega-3s and CLA. Brands like Kerrygold are popular choices for their quality grass-fed butter. Alternatively, ghee is an excellent option for those with dairy sensitivities, as the milk solids have been removed. When buying any butter, always check the label to ensure no vegetable oils, preservatives, or artificial flavorings have been added. For more information on the diet's general principles, see the overview by BBC Good Food: What is the carnivore diet?.

Conclusion: Savor the Flavor

Cooking steak in butter on a carnivore diet is not only permissible but highly recommended for those who can tolerate dairy. It provides a delicious way to enhance flavor, boost fat intake, and benefit from fat-soluble vitamins and fatty acids crucial for energy on a zero-carb plan. By using grass-fed butter for finishing and a high-smoke-point fat like ghee or tallow for searing, you can achieve a perfectly cooked steak with a rich, savory crust and juicy interior, all while adhering to the core tenets of the diet.

Frequently Asked Questions

Yes, salted butter is acceptable on the carnivore diet. Some people even prefer it as it helps with electrolyte balance, which is important when consuming very low carbohydrates.

Grass-fed butter is considered the gold standard due to its higher levels of beneficial nutrients like omega-3 fatty acids and CLA. Ghee is also a great option, especially for high-heat cooking or for those with lactose sensitivities.

If you are sensitive to dairy, use ghee (clarified butter) for cooking instead. Ghee is made by removing the milk solids, making it nearly free of lactose and casein. Other non-dairy animal fats like beef tallow or lard are also excellent choices.

Butter has a low smoke point and can burn easily under high heat. For a hard sear, use a fat with a higher smoke point like ghee or tallow. You can add butter later for basting and flavor.

Basting a steak with melted butter during the final cooking minutes adds moisture and rich, complex flavor. While not strictly necessary, it is a popular technique for enhancing a carnivore steak.

To prevent butter from burning, add it to the pan after the initial high-heat sear, when the steak is mostly cooked. You can then reduce the heat and baste the steak with the butter.

Both are suitable. For the initial high-heat sear, tallow is better due to its higher smoke point. Butter is excellent for finishing and basting the steak for extra flavor and richness.