What Herbs Can You Have on a Carnivore Diet?

November 9, 2025 •

4 min read

According to one survey of carnivore dieters, many individuals use herbs and spices, with salt and pepper being the most common additions. Whether herbs are permissible depends on the individual's strictness, but for those seeking flavor, it's a common practice. So, what herbs can you have on a carnivore diet without compromising its core principles?

Quick Summary

This guide details which herbs and seasonings are generally tolerated on a less-strict carnivore diet, focusing on those low in plant anti-nutrients and contaminants. It discusses individual tolerance, potential risks, and best practices for incorporating minimal herbs for flavor without causing inflammatory responses.

Key Points

Moderate Carnivores Can Use Select Herbs: Individuals with fewer sensitivities can cautiously add small amounts of low-risk herbs like dill, parsley, and basil for flavor.
Strict Carnivores Avoid All Plant-Based Items: The most rigid form of the diet, known as the 'Lion Diet,' excludes all herbs and spices entirely.
Contaminants in Commercial Herbs are a Risk: Studies have found some store-bought dried herbs contain high levels of heavy metals and bacteria, a concern for sensitive individuals.
Check Labels for Hidden Additives: Commercial spice blends often contain hidden sugars, fillers, and anti-caking agents that are not carnivore-compliant.
Listen to Your Body: The best approach is to test individual tolerance by reintroducing one herb at a time and monitoring for any adverse reactions.
Prioritize High-Quality Sources: Growing your own herbs is the safest option, as it eliminates concerns about commercial processing and contamination.
Embrace Animal-Based Flavor Enhancers: For a strict approach, alternatives like high-quality salt, animal fats (tallow, lard), and bone broth can add satisfying flavor.

Navigating Herbs on a Carnivore Diet

The carnivore diet is built on the principle of eliminating plant-based foods, which contain compounds like anti-nutrients and oxalates that some find problematic. However, many people wonder if this strict approach extends to small amounts of herbs and spices used for flavor. The answer is not black and white, and largely depends on individual health goals and tolerance. While the strictest form of the diet, sometimes called the 'Lion Diet' (meat, salt, water), excludes all plant matter, more flexible practitioners find that certain herbs can be added in moderation to make meals more palatable.

Tolerated Herbs for the Less-Strict Carnivore

For those who have already completed an initial elimination phase and wish to add some flavor variety, certain herbs are generally considered lower risk than others. These are typically used in small quantities to season meat, rather than as a primary food source.

Commonly tolerated herbs include:

Dill: Provides a fresh, slightly tangy flavor that works well with fish and other meats.
Parsley: A mild, fresh herb that can be used to garnish dishes or add a subtle flavor.
Basil: Often considered a safe addition in small quantities to enhance the flavor of beef and other animal products.
Cilantro: Known for its distinct flavor, it's often tolerated in moderation.
Garlic and Onion (Powder): While technically plant-based, many people tolerate small amounts of garlic and onion powder for flavoring meat dishes. It's crucial to check labels for added fillers or sugar.
Cayenne Pepper: A low-carb way to add heat, which is fine for more flexible carnivore plans.

Potential Risks and Cautions

Even with low-risk herbs, there are factors to consider, especially for individuals with autoimmune conditions or high sensitivity. The primary concerns include anti-nutrients, oxalates, and potential contaminants.

Potential issues with some herbs and spices:

Oxalates: Certain spices are known to be high in oxalates, which can cause issues for sensitive individuals. High oxalate spices include cinnamon, celery seed, and fennel seed, while moderate ones include cardamom and oregano. Oxalates can bind to nutrients and potentially contribute to kidney stone formation.
Contaminants: Research has shown that some commercially available herbs and spices may contain heavy metals like lead, arsenic, and cadmium. Contamination can also include harmful bacteria like salmonella. This risk is a significant reason why some strict carnivores avoid all store-bought herbs and spices.
Individual Reaction: The most important factor is your own body's reaction. Some individuals experience an inflammatory response even to small amounts of plant material. The purpose of an elimination diet is to identify these sensitivities, so adding back herbs should be a slow, methodical process.

Comparison of Herb Sources

To minimize risk, consider the source and form of your herbs. Fresh, home-grown herbs are often preferred over dried, powdered versions, as they may have lower concentrations of contaminants and anti-nutrients.


Feature	Fresh Herbs (Self-Grown)	Dried/Powdered Herbs (Commercial)
Source Control	Complete control over growing conditions, no pesticides or contaminants.	Risk of heavy metal contamination and bacteria depending on sourcing and processing.
Anti-nutrients/Oxalates	Generally lower concentration than powdered forms, though still present.	Often more concentrated, especially in powdered spices like cinnamon.
Flavor Profile	Often more vibrant and robust flavor.	Flavor can be diminished or altered in dried form.
Additive Risk	None, as you control the entire process.	Potential for anti-caking agents, fillers, or sugars.
Cost	Initial investment for seeds/plants, but long-term savings.	Varies by brand and quality, with higher-quality options being more expensive.
Strict Carnivore Adherence	Considered a more acceptable middle ground for moderate carnivores.	Often avoided by strict carnivores due to potential additives and contamination.

Best Practices for Incorporating Herbs

For those choosing to include herbs, a careful and deliberate approach is key. This helps maintain the integrity of the carnivore diet and ensures you can identify any negative reactions.

Tips for success:

Start Simple: Begin by reintroducing just one new herb at a time. A minimal amount of fresh dill or parsley is a good starting point.
Monitor Your Body: Pay close attention to how you feel after adding a new herb. Symptoms like digestive upset, inflammation, or other reactions can indicate a sensitivity.
Prioritize Purity: When buying dried herbs, always check the ingredients to ensure there are no added sugars, fillers, or anti-caking agents. Choosing high-quality organic sources is a safer bet.
Grow Your Own: As shown in the table above, cultivating your own herbs is the best way to guarantee purity and freshness.
Use Fresh: Opting for fresh herbs over dried powders can reduce the concentration of potential irritants like oxalates.

Beyond Herbs: Animal-Based Flavor Enhancers

If you prefer to adhere to a stricter interpretation of the diet, or if you find you are sensitive to herbs, there are many animal-based options to enhance flavor.

High-Quality Salt: Salt is an essential electrolyte and flavor enhancer. Using a high-quality sea salt or mineral salt, like Redmond Real Salt, can make a significant difference.
Animal Fats: Cooking meats in tallow, lard, or butter adds a rich depth of flavor.
Bone Broth: Making and using bone broth can provide a savory, umami flavor to dishes.
Fat Trimmings: Using rendered fat trimmings from various meats can bring unique and rich flavors to your meals.

Conclusion

Ultimately, the choice of whether and what herbs can you have on a carnivore diet is a personal one, guided by your health goals and tolerance. While strict purists may avoid all plant-based seasonings, a moderate approach allows for the minimal use of select low-risk herbs to enhance flavor. By being mindful of potential issues like anti-nutrients and contaminants, and carefully testing individual tolerance, it is possible for some carnivore dieters to enjoy a wider array of flavors while remaining true to the spirit of the diet. For those with significant health issues, a strict elimination phase with no herbs is often recommended before reintroduction. For more detailed information on contaminants in spices, research cited by organizations like Consumer Reports can be highly informative.

Frequently Asked Questions

While some lenient versions of the carnivore diet permit small amounts of pepper, strict carnivores often avoid it. It is a plant-based product and some research suggests that black pepper is a high-oxalate spice that can cause issues for sensitive individuals.

Small amounts of garlic and onion powder are often tolerated by less-strict carnivore dieters who are seeking flavor variety. However, purists avoid them entirely as they are plant-based. It's important to choose high-quality, pure versions without added fillers or sugars.

Strict carnivore followers avoid all plant-based seasonings to eliminate potential inflammatory plant toxins, anti-nutrients like oxalates, and contaminants such as heavy metals and bacteria found in some commercial products. This is especially common for those using the diet to manage autoimmune conditions.

Herbs considered lower-risk for those following a less-strict carnivore approach include dill, parsley, basil, and cilantro, typically used in small, fresh amounts. Always test your individual tolerance carefully.

No, most store-bought seasoning blends should be avoided as they often contain added sugar, fillers, and anti-caking chemicals that are not compliant with the carnivore diet. Always check the ingredient label carefully or create your own mix with pure ingredients.

Excellent animal-based alternatives for flavor include using high-quality salt, cooking with animal fats like tallow or lard, and incorporating homemade bone broth. These options provide rich flavor while staying true to the diet's principles.

It is generally not recommended. Cassia cinnamon can be a concentrated source of coumarin, a compound linked to liver damage in high doses. Additionally, many types of cinnamon are high in oxalates, which some carnivores seek to avoid.