What Oil is Used in the Carnivore Diet for Steak?

December 18, 2025 •

3 min read

Over 50% of people on a ketogenic diet use some form of cooking fat for their meals. For those on a carnivore diet, the choices narrow significantly, focusing on animal-based sources. The primary oil used in the carnivore diet for steak is rendered animal fat, most notably beef tallow.

Quick Summary

The carnivore diet relies on animal-based fats for cooking, with beef tallow being the top choice for steak due to its high smoke point and beefy flavor. Other acceptable options include ghee, lard, and duck fat, while plant-based oils like olive or avocado oil are generally avoided.

Key Points

Beef Tallow is the Best Choice: Rendered beef fat is the primary fat used for cooking steak on the carnivore diet due to its high smoke point and intense beef flavor.
Animal-Based Alternatives: Other carnivore-approved options include ghee (clarified butter), lard (pork fat), and duck fat, each offering unique flavors for searing steak.
High Smoke Point for Searing: Fats like tallow and ghee have high smoke points, making them ideal for searing steak at high temperatures to achieve a perfect, flavorful crust.
Strict Avoidance of Plant Oils: The carnivore diet protocol excludes all plant-based oils, including olive oil, avocado oil, and coconut oil.
Flavor and Nutrient Enhancement: Cooking with animal fats like tallow not only enhances the beef's flavor but also adds valuable fat-soluble vitamins and other beneficial compounds.

The carnivore diet, an eating plan consisting exclusively of animal products, emphasizes using fats from animal sources for cooking. For those seeking to achieve the perfect sear and rich flavor on a steak, the options are simple and directly aligned with the diet’s philosophy. Unlike other diets that might incorporate a wide array of plant-based fats, the carnivore approach favors nose-to-tail consumption, including rendering animal fats for cooking.

The Gold Standard: Beef Tallow

Beef tallow is the most popular and appropriate fat for cooking steak on the carnivore diet, for several reasons. It is made by rendering beef suet, or fat trimmings, into a pure, stable cooking fat.

Flavor Profile: Tallow has a rich, savory, and deep beef flavor that naturally enhances the taste of any steak it's used to cook. This complements the natural flavor of the meat without adding any foreign or overpowering notes.
High Smoke Point: With a smoke point around 400°F, beef tallow is perfect for searing steaks at high temperatures without burning or producing harmful compounds. This allows for the development of a dark, flavorful crust, known as the Maillard reaction, on the steak's surface.
Nutrient Density: As an animal fat, tallow contains fat-soluble vitamins like A, D3, K2, and small amounts of E, along with beneficial conjugated linoleic acid (CLA), which are valuable nutrients for a carnivore diet.

Other Carnivore-Approved Cooking Fats

While tallow is the preferred fat for beef, several other animal-based fats are also suitable for the carnivore diet and cooking steak.

Lard: Rendered pork fat, or lard, is another excellent option with a high smoke point and a neutral flavor. It's a great fat to use if you are cooking a leaner cut of steak and want to add moisture and flavor.
Ghee (Clarified Butter): Ghee is butter with the milk solids and water removed, giving it a much higher smoke point than regular butter (up to 485°F). It provides a rich, nutty flavor that many find delicious with steak.
Duck Fat: Known for its silky texture and deep flavor, duck fat is a gourmet option that can be used to cook steak. It has a smoke point of 375°F.

Why Plant-Based Oils are Avoided

For those following a strict carnivore protocol, all plant-based oils, even those typically considered healthy, are omitted. This includes popular choices like olive oil, avocado oil, and coconut oil.

Strict Carnivore Principles: The diet's core philosophy centers on consuming only animal products to eliminate all potential plant toxins and antinutrients. Plant-based oils, no matter how pure, come from plants.
Potential Adulteration: Many plant-based oils, including commercial avocado and olive oils, are often diluted with cheaper seed oils during processing, which is something strict carnivores wish to avoid entirely.
Digestive Adaptation: Some individuals on a zero-carb carnivore plan report minor digestive upset when consuming plant fats, as their gut has fully adapted to an all-animal diet.

Comparison of Carnivore-Friendly Cooking Fats


Feature	Beef Tallow	Ghee	Lard	Duck Fat
Source	Rendered beef fat	Clarified butterfat	Rendered pork fat	Rendered duck fat
Smoke Point	~400°F (204°C)	~485°F (252°C)	~370°F (188°C)	~375°F (190°C)
Flavor	Deep, beefy	Rich, nutty	Neutral	Savory, rich
Best For	Searing steak at high heat	Finishing steak, basting	All-purpose searing	Gourmet searing
Nutrients	Vitamins A, D3, K2, CLA	Vitamins A, E, K2	Vitamin D	Fatty acids

Considerations for Cooking Your Steak

Beyond simply choosing the right fat, how you use it can make a big difference. For a perfect sear, preheat your cast iron skillet until it is very hot before adding your fat. Season your steak generously with salt before cooking, as this is the only seasoning permitted on a strict carnivore diet. You can also baste the steak with the melted fat as it cooks to add more flavor and create an even crust.

Conclusion

The most appropriate and flavorful oil used in the carnivore diet for steak is beef tallow, a nutrient-rich and stable fat rendered from beef suet. Alternatives like ghee, lard, and duck fat are also acceptable and bring different flavor profiles to the table. Strict adherence to the diet means avoiding all plant-based oils in favor of these animal-derived sources, which not only align with the diet's principles but also enhance the natural richness of the steak. For the ultimate steak experience on the carnivore diet, opting for a quality animal fat is key to achieving both flavor and nutritional goals.

Visit a regenerative farm to source your own high-quality tallow and meat for the best carnivore cooking results.

Frequently Asked Questions

No, olive oil is not allowed on a strict carnivore diet because it is derived from a plant. The diet focuses exclusively on animal products to eliminate potential plant toxins and inflammatory compounds.

Avocado oil, like olive oil, is a plant-based oil and therefore is not permitted on a strict carnivore diet. It is derived from a fruit and contains plant-based components that are avoided on this eating plan.

Beef tallow is rendered beef fat. You can make it at home by slowly cooking beef fat trimmings or purchase high-quality, grass-fed tallow from a butcher, online retailer, or specialty grocery store.

Lard is rendered pork fat, while beef tallow is rendered beef fat. Both are acceptable on the carnivore diet, but they impart different flavors and have slightly different smoke points.

If you find the beefy flavor of tallow too strong, you can use a more neutral-flavored animal fat like lard or ghee, which is clarified butter with a nutty taste.

Yes, butter is an animal-based product and is allowed on the carnivore diet, especially grass-fed butter. However, for high-heat searing, clarified butter (ghee) is preferable because its higher smoke point prevents burning.

For fattier cuts like ribeye, additional fat may not be strictly necessary, but adding a carnivore-approved fat like tallow or butter can enhance the crust and flavor, especially when basting the steak.