Is oil allowed on carnivores? Breaking down fats on a meat-only diet

January 8, 2026 •

4 min read

The carnivore diet, at its most strict interpretation, excludes all plant-based foods, including oils derived from plants. While this might seem like a major restriction, the diet emphasizes animal-based fats, which are considered crucial for energy and nutrition on a zero-carb plan.

Quick Summary

This article clarifies which fats are permissible on the carnivore diet, distinguishing between animal-based fats like tallow and butter and plant-based oils that are generally forbidden. It covers the rationale for these dietary choices and offers suitable cooking fat alternatives for carnivore followers.

Key Points

Strict Carnivore Rule: On a strict carnivore diet, no plant-based oils are permitted, as all food must come from animal sources.
Approved Animal Fats: The diet relies on animal fats like tallow, lard, and butter for cooking and energy, as they are considered highly nutrient-dense.
Plant Oils are Prohibited: Common oils like canola, sunflower, and vegetable oils are extracted from plants and are strictly excluded due to their origin and processing.
Relaxed Carnivore Options: Some followers of a more flexible carnivore diet may include fruit-derived oils, such as avocado or extra virgin olive oil, though this is a deviation from the core rules.
Cooking Alternatives: If you are eliminating all oils, cooking methods such as grilling, broiling, and using rendered animal fats like bacon grease are ideal alternatives.
Focus on Fat-Soluble Vitamins: Animal fats provide essential fat-soluble vitamins (A, D, E, K2) that are crucial for those consuming no plants.

Understanding the Carnivore Diet's Stance on Fats

For anyone following a strict carnivore diet, which consists entirely of animal products, the answer to whether 'oil is allowed on carnivores' is typically no. This rule stems from the core principle of eliminating all plant-based foods. As most conventional cooking oils are extracted from plants or seeds—such as olive, sunflower, canola, and vegetable oils—they are not considered compliant. The carnivore diet operates on the theory that human ancestors thrived on a meat-rich diet and that plant-based foods contain anti-nutrients that can cause inflammation and other health issues in some individuals.

Why Animal Fats are Favored

On the carnivore diet, fat is a primary energy source, and supporters believe that animal fats are the most bioavailable and nutrient-dense option. Animal-based fats, which are naturally high in saturated and monounsaturated fatty acids, are stable and resistant to oxidation when heated. They also contain fat-soluble vitamins (A, D, E, and K2) that are crucial for overall health. This is why rendering your own animal fat, or sourcing high-quality products like grass-fed butter, is a common practice among followers.

Approved Animal Fats for Carnivore Cooking

Tallow: Rendered beef fat, highly prized for its mild flavor and high smoke point, making it perfect for high-heat cooking like searing steaks.
Lard: Rendered pork fat, a versatile cooking fat suitable for frying and adding richness to dishes.
Duck Fat: A flavorful animal fat used for frying and adding a distinct taste to meat.
Butter: A popular choice for those who tolerate dairy, adding flavor and fat to meals. Grass-fed is often preferred for its superior nutrient profile.
Ghee: Clarified butter, with the milk solids removed, making it a great option for those with lactose sensitivity. It also has a higher smoke point than butter.

Plant Oils: The Gray Area

While strict carnivores avoid all plant oils, some followers of more relaxed variations may incorporate certain fruit-derived oils, like extra virgin olive oil or avocado oil. These are sometimes viewed as less inflammatory than seed oils, but they still technically violate the 'animal products only' rule. This is a matter of personal preference and dietary goals, particularly for those using the diet as an elimination protocol rather than a long-term, rigid plan. However, even proponents of using these oils acknowledge they are not a substitute for nutrient-rich animal fats.

Comparison: Animal Fats vs. Plant-Based Oils on Carnivore


Feature	Compliant Animal Fats (Tallow, Lard)	Non-Compliant Plant-Based Oils (Canola, Sunflower)	Relaxed Carnivore Oils (Avocado, Olive)
Source	Animal products (beef, pork, duck)	Plant seeds (canola, sunflower)	Fruit flesh (avocado, olive)
Nutrient Profile	Rich in fat-soluble vitamins (A, D, K2), saturated and monounsaturated fats.	High in inflammatory omega-6 polyunsaturated fatty acids.	High in monounsaturated fats and some vitamin E. Lacks animal-specific nutrients.
Processing	Rendered with minimal processing.	Typically undergo high-heat refining and chemical extraction.	Often cold-pressed, though refined versions exist. Some are adulterated with cheaper oils.
Stability	High heat stability, resistant to oxidation.	Prone to oxidation and degradation under high heat.	Generally more stable than seed oils, with a high smoke point (avocado).
Dietary Compliance	Fully compliant with strict carnivore rules.	Not compliant. Excluded from all versions of the diet.	Considered a deviation from strict carnivore. May be included by some relaxed followers.

Cooking Without Plant-Based Oils

Transitioning to a carnivore diet requires adjusting your cooking methods to utilize animal fats effectively. Fortunately, these fats provide excellent flavor and high smoke points for various techniques. For searing, frying, or roasting, tallow and lard are ideal. For a richer flavor, or for dishes cooked at lower temperatures, butter or ghee works perfectly. The natural fats that render from your meat, such as bacon grease, can also be collected and reused for cooking. Air frying and oven roasting are other methods that require minimal to no added fat.

Conclusion: Navigating Your Fat Choices

Ultimately, whether oil is allowed on carnivores depends on the strictness of your approach. For the purest carnivore experience, all plant-based oils, including popular choices like olive and coconut oil, are off-limits. The diet encourages relying entirely on animal-based fats, such as tallow, lard, butter, and ghee, which are considered superior for both compliance and nutritional value. For those with a more flexible approach, specific fruit oils might be tolerated, but this is a personal choice that moves away from the diet's foundational principles. Focusing on high-quality animal fats not only ensures compliance but also aligns with the core philosophy of deriving all nutrients from the animal kingdom. For further reading, consider looking into the properties of saturated vs. unsaturated fats and how they behave during cooking.

Understanding Fats on the Carnivore Diet

Frequently Asked Questions

No, a strict carnivore diet excludes all plant-based foods, including olive oil, because it is derived from a fruit. Some flexible followers may choose to include it, but it is not compliant with the core rules.

Animal fats such as beef tallow, pork lard, and duck fat are considered the best and most compliant options for cooking on the carnivore diet. For those who consume dairy, butter and ghee are also excellent choices.

Yes, butter and ghee (clarified butter) are permitted for carnivore dieters who consume dairy. They are excellent animal-based fats for cooking and adding flavor.

Seed oils are excluded because they are plant-based and often undergo high-heat refining and chemical processing. Adherents believe they are inflammatory and do not align with the diet's principles of consuming only animal products.

For carnivore dieters, the key difference is the source. 'Fats' generally refer to those derived from animals (tallow, lard, butter), which are encouraged. 'Oils' usually refer to plant-based extracts (like olive, canola), which are not compliant.

On the carnivore diet, fat is the primary energy source. While fatty cuts of meat often provide enough, adding extra animal fat like butter, tallow, or lard to leaner cuts can help ensure you get sufficient energy.

No, coconut oil is derived from a plant and is therefore not allowed on a strict carnivore diet, despite its low-carb, high-fat profile.