Can You Have Gravy on a Carnivore Diet?

According to social media discussions and online carnivore communities, many followers have successfully created delicious, compliant gravy alternatives. Yes, you can have gravy on a carnivore diet, as long as it's made from animal-based ingredients and avoids traditional thickeners like flour.

Quick Summary

It is possible to enjoy gravy on a carnivore diet by using animal-based ingredients like meat drippings, bone broth, and heavy cream for thickening, rather than conventional starches.

Key Points

• Traditional gravy is not allowed: Conventional gravy recipes use flour or starches as thickeners, which are plant-based and excluded from the carnivore diet.

• Animal-based alternatives are compliant: A carnivore-friendly gravy uses ingredients derived entirely from animals, such as meat drippings, bone broth, and heavy cream.

• Dairy provides a creamy texture: Heavy cream and cream cheese are popular choices for creating a thick, rich gravy consistency without using carbs.

• Beef gelatin is a non-dairy thickener: For those avoiding dairy, powdered beef gelatin can be dissolved in warmed broth or drippings to achieve a thicker gravy.

• Pan drippings form the flavor base: The most flavorful carnivore gravies start with the meat drippings left in the pan after cooking steak, sausage, or other meats.

• Salt is the primary seasoning: Minimal seasoning with salt is the norm on the carnivore diet, enhancing the natural flavors of the meat-based sauce.

• Simmering thickens dairy-based gravy: For recipes with cream, simmering gently over low heat is the technique used to achieve the desired thickness.

Understanding the Carnivore Diet and Traditional Gravy

Before exploring how to make a carnivore-friendly gravy, it's essential to understand the principles of the diet itself. The carnivore diet is an elimination diet focused solely on animal products, excluding all plant-based foods, sugars, and synthetic ingredients. A strict carnivore diet includes meat, salt, and water, while some variants allow for low-lactose dairy and certain seasonings. The primary goal for many is to address health issues by removing potentially inflammatory plant toxins and anti-nutrients.

Traditional gravy, however, is typically made with a roux, a mixture of flour and fat. Since flour is a plant-based carbohydrate, it is strictly forbidden on the carnivore diet. This is the main reason why conventional gravy recipes are non-compliant. To create a suitable alternative, a carnivore must use animal-based ingredients for both flavor and thickening.

How to Create a Carnivore-Compliant Gravy

Fortunately, creating a rich and satisfying carnivore gravy is both simple and delicious. The key is to leverage the natural flavors and fats from your chosen meat, along with allowed animal products for thickening.

• Pan Drippings: Start with the drippings left in the pan after cooking meat, such as beef, pork, or turkey. This provides a concentrated, savory base of pure meat fat and flavor.
• Bone Broth: Reduce high-quality, animal-based bone broth to intensify its taste. This adds depth and a collagen boost to your gravy base.
• Dairy-Based Thickeners: Heavy cream, cream cheese, or butter can be added to the pan drippings or bone broth to create a creamy, velvety texture. Low-lactose dairy is often permitted for those on a less strict version of the diet.
• Natural Thickeners: Beef gelatin is an excellent, animal-derived thickener that can be dissolved into hot broth to create a thicker gravy without any starches. Another option is to mix pork rind powder with melted fat and then add heavy cream.
• Seasoning: Minimal seasonings like salt and optionally, pepper, are acceptable for most carnivore followers. Using salt to taste enhances the natural flavors of the meat and fat.

Comparison of Traditional Gravy vs. Carnivore Gravy

Feature	Traditional Gravy	Carnivore Gravy
Thickener	Flour or cornstarch (plant-based)	Heavy cream, cream cheese, beef gelatin, or pork rind powder (animal-based)
Flavor Base	Pan drippings, stock, and seasonings	Pan drippings, bone broth, and salt
Ingredients	Includes flour, herbs, and spices	Excludes all plant-based ingredients
Carbohydrates	High due to flour and other additives	Zero or very low, depending on dairy content
Additives	Potential for sugar, preservatives, or other non-compliant ingredients	Generally free of additives and preservatives
Taste Profile	Earthy, complex flavor profile from herbs and spices	Rich, fatty, and savory, with a strong meat flavor
Compliance	Non-compliant with the carnivore diet	Fully compliant when made with approved ingredients

A Simple Carnivore Gravy Recipe

This basic recipe uses three simple, compliant ingredients to create a delicious and satisfying gravy that can be poured over eggs, steak, or pork.

Ingredients:

• 1 lb ground breakfast sausage (check for sugar-free)
• 4 oz cream cheese
• 1 cup heavy whipping cream
• Salt to taste

Instructions:

1. Brown the sausage in a skillet over medium heat until cooked through. Do not drain the fat.
2. Add the cream cheese, cut into small pieces, to the skillet. Stir continuously until it melts and combines with the sausage and drippings.
3. Pour in the heavy whipping cream and mix well. Bring the mixture to a simmer.
4. Continue to simmer gently for several minutes, stirring occasionally, until the gravy thickens to your desired consistency.
5. Season with salt as needed. Serve hot over your favorite carnivore meal.

Advanced Carnivore Gravy Techniques

For those who prefer a different flavor or texture profile, there are several variations to explore:

• Au Jus: The simplest form of carnivore gravy is a meat au jus, or a reduction of pan drippings and bone broth. This results in a thinner, but highly flavorful, sauce. This method is often preferred by strict followers who avoid dairy.
• Beef Gelatin Thickener: For a more viscous, traditional gravy texture without using dairy, dissolve powdered beef gelatin into warmed pan drippings or bone broth. Whisk continuously to prevent clumps and cool slightly to allow it to thicken properly.
• Pork Rind Thickener: Grinding pork rinds into a fine powder and mixing it with a fat base can also create a compliant thickening agent. This adds a unique texture and flavor to the gravy.

Conclusion

While traditional flour-based gravy is incompatible with the carnivore diet, a delicious and rich carnivore-compliant version is easily achievable. By relying on animal-based ingredients like meat drippings, bone broth, and heavy cream, along with natural thickeners like gelatin or cream cheese, you can enjoy a flavorful topping for your meals. Experiment with different techniques to find the method that best suits your taste and dietary preferences, proving that a carnivore diet doesn't have to be bland.

Sources

• Hey guys. Can you have gravy on your meat for Carnivore? Thank you - Facebook
• Is gravy ok on the carnivore diet? - Facebook
• Carnivore Sausage and Gravy Recipe - Facebook
• What is a good gravy recipe for a carnivore diet? - Facebook
• Is gravey ok on the carnivore - Facebook
• Carnivore Gravy If you've struggled to make gravy or thicken sauces try ... - Facebook
• What is a good gravy recipe for a carnivore diet? - Facebook
• Carnivore Diet: How It Works, Benefits, Foods, and More - Everyday Health
• What is the carnivore diet? - BBC Good Food
• Can You Use Seasoning on Carnivore Diet? Tips for Adding ... - Carnivore Snax
• Herbs and Spices on the Carnivore Diet? - Dr. Robert Kiltz
• Hot Sauce and the Carnivore Diet: Yes or No? - Suziethefoodie

Frequently Asked Questions

What can I use instead of flour to thicken my gravy on the carnivore diet?

You can use heavy cream, cream cheese, or powdered beef gelatin to thicken your gravy on a carnivore diet. These animal-based ingredients provide a rich, smooth texture without any plant-derived starches.

Can I use cornstarch as a thickener for my carnivore gravy?

No, cornstarch is a plant-based product and is not compliant with the carnivore diet. The diet excludes all plant foods, including corn and its derivatives.

Is brown gravy mix from a packet carnivore-friendly?

No, pre-packaged brown gravy mix is not carnivore-friendly. These mixes almost always contain flour, starches, and other non-compliant ingredients, sometimes including sugar and preservatives.

Can I use bone broth to make gravy on a carnivore diet?

Yes, bone broth is an excellent base for carnivore gravy. You can reduce it on its own for a thin au jus or add compliant ingredients like heavy cream or gelatin to thicken it.

What is a 'strict' carnivore gravy?

A strict carnivore gravy, sometimes called au jus, is made simply from pan drippings and reduced bone broth. It avoids dairy products and seasonings other than salt.

How can I add flavor to my carnivore gravy without herbs and spices?

The most potent flavor comes from using rich, fatty pan drippings from your cooked meat. You can also add more savory elements by using a flavorful sausage or by incorporating well-reduced bone broth.

Can I have sausage gravy on a carnivore diet?

Yes, a compliant sausage gravy is a very popular carnivore recipe. It's made by browning ground sausage and adding heavy cream and cream cheese directly to the pan drippings to create a thick, creamy sauce.