What Seasonings Are OK on the Carnivore Diet?

January 11, 2026 •

3 min read

Over 70% of individuals starting the carnivore diet are unsure which seasonings they can use without compromising their results. Navigating plant-based spices on an all-meat diet can be tricky, but understanding what seasonings are ok on the carnivore diet is key to long-term success and enjoyment. This guide will help clarify the options available to you.

Quick Summary

The carnivore diet's approach to flavor agents varies by individual goals. Salt is a staple. Small amounts of specific herbs and spices with zero or minimal carbs are often tolerated for variety and health benefits.

Key Points

Strict Adherence: The strictest version of the diet (lion diet) only permits ruminant meat, salt, and water.
Moderate Flexibility: Many followers use low-carb, single-ingredient spices and herbs for flavor and sustainability.
Read Labels: Avoid commercial blends and condiments due to hidden sugars, fillers, and industrial oils.
Commonly Used: Salt, black pepper, garlic powder, onion powder, paprika, and cayenne are frequently incorporated in moderation.
Electrolytes are Key: Quality salts like Redmond Real Salt help maintain essential mineral balance on the diet.
Personal Experimentation: Individual tolerance varies; use an elimination diet approach to find what works for you.

The question of what seasonings you can and cannot use on a carnivore diet is a common one, with answers varying depending on whether one follows a "strict" or more "moderate" approach. A truly strict carnivore diet, often called the lion diet, involves only ruminant meat, salt, and water. However, many people incorporate a small variety of plant-based flavorings that are low in carbs and don't trigger adverse reactions.

The Strict Carnivore Stance: Salt Only

For those seeking maximum therapeutic benefits, such as reversing autoimmune issues or addressing severe inflammation, the elimination of all plant products, including spices, is often recommended. Proponents argue that many spices contain natural plant toxins (antinutrients) and potentially heavy metals or contaminants from processing. In this approach, high-quality salt is the only acceptable seasoning. Good options include Redmond Real Salt or Celtic sea salt, which provide essential minerals and electrolytes crucial for the diet's success.

The Moderate Approach: Select Herbs and Spices

For those prioritizing sustainability and variety without significantly impacting ketosis or health goals, a moderate approach is common. The key is to select pure, single-ingredient spices with no added sugars, fillers, or vegetable oils. It is a personal journey of trial and error to see what works for your body.

Commonly Allowed Seasonings (in moderation)

Salt: The universal and essential seasoning. It is vital for electrolyte balance.
Black Pepper/White Pepper: While technically a plant product, it is widely used. Some suggest white pepper has fewer oxalates than black pepper.
Garlic Powder & Onion Powder: These are common choices for flavor enhancement.
Cayenne Pepper: Used to add heat and flavor with minimal carb impact.
Herbs: Fresh or dried herbs like rosemary, thyme, and basil can offer variety and antioxidants.
Paprika & Cumin: These ground spices are often used by those who allow some flexibility.

Seasonings & Flavorings Comparison Table


Seasoning	Origin	Strict Carnivore?	Moderate Carnivore?	Notes
Salt	Mineral	Yes	Yes	Essential for electrolytes.
Black Pepper	Plant (Seed)	No	Yes, in moderation	Contains oxalates, some prefer white pepper.
Garlic Powder	Plant (Vegetable)	No	Yes	A popular choice for flavor.
Onion Powder	Plant (Vegetable)	No	Yes	Often used with garlic powder.
Paprika	Plant (Spice)	No	Yes	Check labels for added sugars.
Cayenne Pepper	Plant (Spice)	No	Yes	Adds heat, generally low carb.
Store-bought Blends	Mixed	No	No	Often contain sugar, fillers, and oils.

Important Considerations & Best Practices

When introducing any seasoning beyond salt, it is crucial to monitor your body for reactions. The goal of the diet for many is to eliminate potential inflammatory foods. If a spice causes joint pain, skin issues, or digestive upset, it should be removed.

Read Labels: Commercial spice blends, rubs, and condiments are notorious for hidden sugars, starches, and vegetable oils. Always check the ingredient list for purity.
Start with an Elimination Phase: Many experienced carnivores recommend a 30-to-90-day period of only meat, salt, and water to first heal the gut and establish a baseline. After this, introduce one spice at a time to test your body's tolerance.
Animal Fats for Flavor: Using various animal fats, such as tallow, lard, duck fat, and butter, can add tremendous flavor depth to your meals without using plant-based items.

Conclusion

Ultimately, whether a seasoning is "ok" on the carnivore diet depends entirely on your personal health goals and the level of strictness you choose to follow. For maximal healing, stick to salt and water. For flavor variety and long-term sustainability, an assortment of pure, single-ingredient, zero-carb herbs and spices is generally acceptable to the broader carnivore community. Listen to your body, read labels diligently, and prioritize whole, animal-based foods.

For more information on the carnivore diet, explore resources like WebMD's article on the Carnivore Diet.

Frequently Asked Questions

While zero carbs is a good starting point, not all spices are without potential issues. Many are plant-based and may contain compounds like oxalates that some people are sensitive to. It's best to test individual spices in moderation after an initial elimination phase.

Black pepper is a grey area. Strict carnivores avoid it because it's a plant seed and contains oxalates. However, most moderate carnivores use it in small amounts as it is generally well-tolerated and adds flavor.

Garlic and onion powders are widely used in moderation by non-strict carnivores. They offer great flavor with minimal plant matter quantity. Ensure they are pure powders without anti-caking agents, sugars, or fillers.

Salt is considered the only truly carnivore-compliant seasoning because it is a mineral, not a plant product, and is essential for bodily functions.

It is strongly recommended to avoid most store-bought blends. They frequently contain added sugars (like brown sugar), vegetable oils, and starches, which are not allowed on the carnivore diet. If you must use a blend, check the label to ensure it has a single ingredient or zero non-compliant additives.

You can add flavor by using different animal fats (tallow, duck fat, butter), bone broth, or by varying your cooking methods (grilling, smoking). Some moderate followers also use items like fish sauce or homemade, zero-carb sauces made from approved ingredients.

Many experts suggest eliminating all seasonings except salt for the first 30-90 days as an elimination protocol. This helps your body reset and makes it easier to identify if a specific seasoning causes an inflammatory response upon reintroduction.