What seasonings are ok on carnivore?

November 29, 2025 •

4 min read

Over 7 million people have searched for information on the carnivore diet in the last year, and one of the most common questions is: what seasonings are ok on carnivore? This is because while the diet prioritizes animal products, finding ways to add flavor is key to long-term adherence and enjoyment.

Quick Summary

This guide explores the different approaches to using seasonings on the carnivore diet, from the strict 'salt only' method to more flexible options. It details the acceptable types of salt, animal fats, and certain plant-based spices, providing a comprehensive overview for adding flavor without compromising dietary principles.

Key Points

Strict vs. Moderate Carnivore: The acceptability of seasonings depends on your adherence level. Strict carnivores often stick to salt only, while moderate versions allow select spices.
Salt is Essential: Unrefined, mineral-rich salts like Redmond or Celtic are staples, as salt is vital for electrolyte balance on a low-carb diet.
Moderate Spices: Some people can tolerate small amounts of black pepper, garlic powder, onion powder, and certain herbs like rosemary and thyme.
Avoid Commercial Blends: Store-bought seasoning blends often contain hidden sugars, fillers, and anti-caking agents that are not carnivore-compliant.
Flavor with Animal Fats: Tallow, lard, and butter are excellent for adding rich flavor to meats without using plant ingredients.
Use an Elimination Phase: If you're new to the diet, consider a 30-45 day period with only salt to establish a baseline before reintroducing other seasonings.
Listen to Your Body: Pay close attention to how your body reacts when introducing new spices to determine your personal tolerance.
Explore Other Flavor Enhancers: Bone broth, pan reductions, and homemade carnivore-friendly sauces can add variety.

Understanding the Carnivore Diet and Seasoning

The carnivore diet focuses exclusively on animal products, eliminating all plant-based foods, including most seasonings. This often leaves people wondering how to make their food palatable beyond just plain meat. The answer isn't a one-size-fits-all solution; it depends heavily on your specific health goals and how strictly you adhere to the diet. For some, especially those with autoimmune issues, the goal is complete elimination of all plant material, including spices, to identify and remove potential inflammatory triggers. For others, a slightly more flexible approach, sometimes called "dirty carnivore" or "ketovore," allows for small amounts of carefully selected plant-based seasonings.

The Strict Carnivore Approach: Salt is King

For the purest form of the carnivore diet, salt is the only acceptable seasoning. Salt is not a plant-derived product and is essential for maintaining proper electrolyte balance, which is crucial for those on a low-carbohydrate diet. When choosing a salt, many in the carnivore community prefer unprocessed, mineral-rich options over refined table salt.

Commonly Recommended Salts for Carnivore:

Redmond Real Salt: Mined from an ancient seabed in Utah, it is unrefined and contains over 60 trace minerals.
Celtic Sea Salt: This is a moist, unrefined salt harvested from the Atlantic Ocean that retains its natural mineral content.
Maldon Sea Salt Flakes: A pure, natural sea salt produced using traditional artisanal methods, known for its delicate flavor and texture.

The Moderate Carnivore Approach: Adding Select Spices

For those who have addressed their initial health concerns and can tolerate some plant-based foods, a wider variety of seasonings may be acceptable. The key is to monitor your body's reaction to new additions, starting with small amounts and observing for any adverse effects. Most moderate carnivores choose simple, single-ingredient spices rather than complex blends, which often contain hidden sugars, fillers, or anti-caking agents.

Commonly Used Spices and Herbs (in Moderation):

Black Pepper: While technically a plant seed, many carnivores tolerate black pepper and use it for flavor. Some strict followers avoid it due to its oxalate content.
Garlic Powder & Onion Powder: These dehydrated alliums can provide savory flavor without the higher levels of plant compounds found in their fresh counterparts. Be sure to choose pure powders without additives.
Cayenne Pepper: A pinch of cayenne can add heat for those who tolerate nightshades.
Rosemary & Thyme: These are often tolerated well by those on a more flexible carnivore or ketovore diet.

Comparison of Strict vs. Moderate Carnivore Seasoning


Feature	Strict Carnivore	Moderate Carnivore / Ketovore
Primary Seasoning	Unprocessed Salt (e.g., Redmond, Celtic)	Salt, Black Pepper, Garlic/Onion Powder
Inclusion of Plants	No plant-based items, including spices	Small amounts of plant-derived spices and herbs
Core Philosophy	Complete elimination of plant toxins and potential allergens	Flexibility for long-term sustainability and flavor
Flavor Enhancers	Animal fats (tallow, lard, butter), bone broth	Animal fats, bone broth, select spices, some homemade sauces (e.g., mayo)
Best For	Addressing autoimmune conditions, gut issues, or strict elimination protocol	General health, sustained adherence, and dietary enjoyment

Beyond Seasonings: Flavor Enhancers on a Carnivore Diet

For those looking to add more flavor without relying on plant-based products, there are several carnivore-friendly options.

Animal Fats: Cooking your meat in rendered beef tallow, lard, or butter adds significant flavor and provides healthy, essential fats.
Bone Broth: A simple beef or chicken bone broth can be seasoned with just salt and used as a base for sauces or sipped on its own.
Reduction Sauces: Pan drippings from cooking meat, when reduced with butter or ghee, can create a rich, flavorful sauce with no plant ingredients.
Animal-Based Seasoning Blends: Some brands, like Pluck, offer organ meat-based seasoning powders that provide nutrients and flavor without using plant ingredients.

How to Reintroduce Seasonings (The 30-Day Elimination)

If you are new to the diet or are dealing with health issues, it's recommended to start with a 30-45 day period of eating only meat and water, seasoned only with salt. This acts as an elimination protocol, resetting your system and giving you a baseline. After this period, you can reintroduce spices one at a time to see how your body reacts. Add a single new seasoning, such as a pinch of garlic powder, to your meals for a few days and monitor for any changes in your digestion, energy, or inflammation. This slow and methodical approach helps you identify your personal tolerance for different plant-based seasonings.

Conclusion

The question of what seasonings are ok on carnivore depends on your personal goals and tolerance. While the strictest version of the diet allows only salt and animal fats, a more moderate approach can incorporate select spices like black pepper, garlic powder, and onion powder in small amounts. By starting with a simple elimination phase and reintroducing seasonings slowly, you can find the perfect balance between dietary adherence and culinary enjoyment. The journey is personal, but with the right knowledge, you can ensure your carnivore meals are both nourishing and flavorful.

Flavorful Carnivore Cooking: A Quick Guide

Master the Salt: Use high-quality, unrefined salt like Redmond or Celtic to enhance the natural flavor of meat.
Leverage Animal Fats: Cook with tallow, lard, or butter to add richness and depth to your dishes.
Build Your Own Blends: Make simple mixes of tolerated spices like salt, garlic powder, and onion powder to avoid additives.
Explore Animal-Based Condiments: Consider making your own mayonnaise with egg yolks and tallow or using pan drippings for a simple sauce.

Finding What Works for You

Ultimately, the right seasonings for your carnivore diet are the ones that help you stay consistent and feel your best. Whether you are a strict purist or a flexible "dirty carnivore," listening to your body's feedback is the most important rule. The freedom to find what works best for you allows for a sustainable and delicious carnivore lifestyle.

Outbound Link

For a general overview of what foods are included and excluded on the carnivore diet, check out the resources on Everyday Health.

Frequently Asked Questions

Many people on a moderate carnivore diet include black pepper, but some strict adherents avoid it because it is a plant product and contains oxalates. It's best to test your personal tolerance by reintroducing it after an initial elimination phase.

Unrefined, mineral-rich salts like Redmond Real Salt, Celtic Sea Salt, or Himalayan Pink Salt are often recommended. They are less processed than standard table salt and provide essential minerals.

Garlic and onion powder are dehydrated plant products, so they are not strict carnivore. However, they are tolerated in small amounts by many on a more flexible or 'dirty' carnivore diet. Always check for additives like sugar or vegetable oils in the ingredient list.

It is not recommended to use most store-bought seasoning blends. Many contain hidden ingredients such as sugar, dextrose, anti-caking agents, and other plant-based additives that are not compliant with the carnivore diet.

The 'dirty carnivore' approach is a more flexible version that allows for small amounts of plant-based foods, including seasonings and spices, as long as they don't cause adverse reactions. The main focus is still on animal products.

If you are following the carnivore diet for an autoimmune condition, the strictest approach is recommended. Avoid all seasonings except pure salt for at least 30-45 days to see if symptoms improve. You can then try reintroducing spices slowly.

You can add flavor by cooking with high-quality animal fats like tallow, lard, or butter. Using bone broth as a base for sauces or drinking it on its own is another great option.

Homemade versions of sauces can be made carnivore-friendly by using compliant ingredients. For example, mayonnaise can be made with egg yolks and tallow instead of vegetable oils, and mustard can be made without sugar.