What Oil Do You Use on a Carnivore Diet? A Guide to Animal Fats

December 8, 2025 •

4 min read

Before the rise of industrial seed and vegetable oils in the 20th century, animal fats like tallow were a cooking staple for millennia. Today, for those following a carnivore diet, the question of what oil do you use on a carnivore diet is answered by returning to these traditional, animal-based fats for cooking and nutritional needs.

Quick Summary

This guide details which animal fats are compliant with the carnivore diet, such as beef tallow, lard, and ghee. It explains why plant-based and seed oils are avoided and offers guidance on incorporating the right fats for optimal health and cooking flavor.

Key Points

Animal Fats are Key: On a carnivore diet, fat intake relies exclusively on animal-based sources like tallow, lard, and butter, which serve as the primary energy source.
Tallow for High Heat: Beef tallow is highly recommended for high-heat cooking due to its excellent stability and high smoke point (~400°F), imparting a mild, savory flavor.
Avoid Plant-Based Oils: All industrial seed and vegetable oils (canola, soy, corn) are strictly avoided on the carnivore diet due to processing and fatty acid composition.
Ghee is Dairy-Free Friendly: Ghee (clarified butter) is a great option for those with lactose or casein sensitivities, as the milk solids are removed during processing.
Butter for Low-to-Medium Heat: Grass-fed butter is a compliant fat for those who tolerate dairy, ideal for adding rich flavor to dishes cooked at lower temperatures.
Sourcing Matters: For both fat quality and flavor, sourcing fats from grass-fed or pasture-raised animals is the optimal choice for carnivore dieters.
Making Your Own: Rendering your own tallow or lard at home from suet or fat trimmings is a simple and cost-effective way to ensure fat purity.

The Importance of Animal Fats on the Carnivore Diet

On a carnivore diet, fat is a critical macronutrient, providing the body with its primary source of energy in the absence of carbohydrates. This makes the selection of cooking fats a central component of the eating plan. The core principle is simple: if it comes from an animal, it's generally considered compliant. This stands in stark contrast to the modern Western diet, which heavily features industrially produced vegetable and seed oils. Animal fats offer stability, flavor, and a better fatty acid profile for those adhering to a meat-only regimen.

The Approved Animal Fats for Carnivore Cooking

When seeking out sources for cooking fat, carnivores have several excellent options, each with a unique profile and use case.

Beef Tallow

Beef tallow, rendered beef fat, is a carnivore favorite for many reasons. It boasts a high smoke point (around 400°F or 205°C), making it perfect for high-heat cooking methods like searing steaks or deep frying. Its mild, savory flavor complements most meats without overpowering them. Many carnivore enthusiasts render their own tallow at home for a pure, cost-effective source of fat.

Pork Lard

Rendered pork fat, or lard, is another traditional and flavorful cooking fat. Similar to tallow, it has a high smoke point and can be used for a wide range of cooking. Lard is particularly well-suited for pan-frying and adding richness to dishes. Bacon grease is a type of lard and is a popular, readily available option for adding flavor.

Ghee (Clarified Butter)

Ghee is clarified butter, meaning the milk solids and water have been removed, leaving behind a pure butterfat. This process gives ghee a very high smoke point, even higher than regular butter. It is an excellent choice for those with a dairy sensitivity who still want a buttery flavor, as the lactose and casein have been removed. Ghee offers a rich, nutty flavor that works well for sautéing or finishing cooked meats.

Butter

For those who tolerate dairy, high-quality grass-fed butter is a popular and compliant fat source. It can be melted over steaks, whisked into eggs, or used for cooking at low to medium temperatures. Grass-fed butter is often preferred for its superior nutrient profile, including higher levels of omega-3s and CLA.

Oils to Avoid on a Carnivore Diet

A strict carnivore diet completely eliminates all plant-based foods, which means all vegetable and seed oils are off the menu. These include:

Canola Oil
Soybean Oil
Corn Oil
Sunflower Oil
Safflower Oil
Peanut Oil
Grapeseed Oil

These oils are highly processed and are often high in polyunsaturated fatty acids (PUFAs), which many carnivore advocates avoid. Some less strict interpretations, often called "carnivore-adjacent" or "carnivore keto," might permit a few plant-based fats like avocado or extra-virgin olive oil, but this is not standard for the diet's core principles. The foundational reasoning for avoiding these oils is to minimize potential inflammation and focus solely on animal-based nutrition.

Cooking Fat Comparison Table


Fat	Source	Flavor	Best For	Smoke Point	Suitability
Beef Tallow	Beef	Mild, savory	High-heat searing, frying	~400°F (205°C)	Strict Carnivore
Pork Lard	Pork	Neutral, rich	Pan-frying, roasting	~370°F (188°C)	Strict Carnivore
Ghee	Clarified Butter	Rich, nutty	High-heat cooking, dairy-free	~485°F (252°C)	Strict Carnivore (Lactose/Casein Free)
Butter	Dairy	Creamy, buttery	Low to medium-heat, finishing	~302°F (150°C)	Strict Carnivore (Dairy Tolerant)
Avocado Oil	Avocado (Plant)	Neutral	High-heat cooking	~520°F (271°C)	Relaxed Carnivore / Carnivore Keto Only
Olive Oil	Olives (Plant)	Fruity, peppery	Low-heat cooking, dressing	~375°F (190°C)	Relaxed Carnivore / Carnivore Keto Only

Rendering Your Own Fat

For those who prefer complete control over their ingredients, rendering your own animal fat is a simple and rewarding process. For instance, making your own beef tallow requires only beef suet and a low, slow heat source. The resulting fat is pure, without any additives, making it a perfect fit for a strict carnivore lifestyle. This practice also aligns with a "nose-to-tail" eating philosophy, reducing food waste and honoring the animal. A good guide can be found on resources like Carnivore Snax, which provides helpful instructions for preparing your own fats.

Conclusion: Making the Right Fat Choices

Choosing the right fat for a carnivore diet is straightforward once you understand the core principles: stick to animal-based sources. Beef tallow, pork lard, ghee, and butter are the primary options, each offering distinct flavors and cooking properties. By prioritizing these traditional fats and completely avoiding industrially processed vegetable and seed oils, carnivore dieters ensure their meals are not only compliant but also rich in beneficial fatty acids and nutrients. Whether you're searing a steak or frying eggs, a return to animal fats is the key to both health and delicious flavor on this diet.

Sourcing Quality Animal Fats

Regardless of whether you render your own or buy pre-made, focusing on quality is important. Opt for fats from grass-fed or pasture-raised animals when possible, as their fatty acid and vitamin profile can be superior. Many specialty stores and online vendors now offer high-quality animal fats, making it easier than ever to integrate them into your diet.

Here is a recipe for making homemade beef tallow.

Frequently Asked Questions

The best oils for a strict carnivore diet are animal fats. Beef tallow, rendered from beef suet, is an excellent choice, especially for high-heat cooking, due to its high smoke point and mild flavor.

No, a strict carnivore diet excludes all plant-based products, including olive oil. Some relaxed versions of the diet might permit it, but it is not compliant with the core principles.

Yes, ghee (clarified butter) is generally considered compliant with the carnivore diet. Because the milk solids are removed, it is a great alternative to butter for those with dairy sensitivities.

Vegetable and seed oils are not recommended because they are highly processed, plant-based, and high in polyunsaturated fatty acids (PUFAs), which many carnivore advocates avoid to minimize inflammation.

The main difference is that ghee is clarified butter with the lactose and casein removed, making it suitable for those who are dairy sensitive. It also has a higher smoke point, making it better for high-heat cooking.

Yes, bacon grease is a type of pork lard and is a perfectly acceptable and flavorful animal fat for cooking on the carnivore diet.

Many people on a carnivore diet prefer to render their own fats from beef suet or pork fat trimmings. This process is simple and ensures the fat is pure and additive-free.