What seasonings can you not have on the carnivore diet?

The carnivore diet eliminates all plant-based foods, which includes most seasonings and spices. While the core principle is simple—eat only animal products—navigating seasonings can be confusing for newcomers, as many common flavor enhancers are derived from plants. A strict carnivore approach permits only meat, salt, and water, but other versions allow some flexibility.

Quick Summary

This article explores which seasonings are prohibited on the carnivore diet, detailing the strict guidelines against plant-based spices and condiments. It compares the "strict" and "dirty" carnivore approaches, and highlights the hidden plant ingredients, sugars, and additives found in many commercial products.

Key Points

• Strict Carnivore Rule: For a truly strict carnivore diet, all plant-based seasonings, including spices and herbs like garlic, onion, and black pepper, are prohibited; only salt is permitted.

• Avoid All Plant Matter: Most common seasonings, from garlic and onion powder to paprika and cumin, are plant-derived and are therefore excluded on a strict carnivore diet.

• Beware of Commercial Condiments: Commercial sauces like ketchup, BBQ sauce, and many mayonnaises contain prohibited ingredients such as sugar, seed oils, and plant-based additives.

• Understand Diet Variations: The "dirty" carnivore diet allows for more flexibility with seasonings compared to the strict version, which is often used for therapeutic elimination.

• Prioritize Animal-Based Flavor: Enhance taste with animal fats like tallow or butter, high-quality salt, and nutrient-dense organ meats instead of plant-derived seasonings.

• Eliminate Sugar and Seed Oils: All forms of sugar and plant-based seed oils are strictly avoided on the carnivore diet, both in standalone form and as hidden ingredients in condiments.

The carnivore diet's core tenet is the elimination of all plant-based foods, which means the vast majority of seasonings are off-limits for strict followers. The reasoning behind this exclusion is to remove potential irritants and plant toxins, reduce carbohydrate intake, and focus exclusively on nutrient-dense animal products. Understanding what you need to avoid is key to staying compliant with your chosen version of this dietary plan.

The Fundamental Exclusion of Plant-Based Seasonings

For those adhering to the strictest form of the carnivore diet, only meat, animal fat, and salt are permitted. All other spices and herbs, being plant-derived, are excluded. This includes a wide array of popular flavorings that are staples in other cuisines.

• Garlic and Onion (Powder and Fresh): Both fresh and powdered forms of garlic and onion are plant-based and contain carbohydrates, making them non-compliant for a strict carnivore diet. They are a fundamental flavor base in many recipes and are among the first to be eliminated.
• Herbs (Dried and Fresh): Common herbs like oregano, basil, thyme, rosemary, cilantro, and parsley are all plant products and must be avoided. Even minimal use goes against the strict interpretation of the diet's rules.
• Spices (Powdered and Whole): Spices like paprika, cumin, coriander, cayenne pepper, and chili powder are derived from plants and are not allowed. Most commercial spice blends are a combination of multiple plant-based ingredients and are therefore prohibited.
• Black Pepper: This is a particularly debated topic. Black pepper is a plant berry, and while some followers of a less strict version may use it minimally, a purist would eliminate it entirely. Its plant origin places it in the category of excluded seasonings.

Condiments and Sauces: Hidden Traps

Many commercial condiments are loaded with sugar, seed oils, and plant-based ingredients that are strictly forbidden on a carnivore diet. It is crucial to read labels, as even "sugar-free" versions often contain artificial sweeteners or other non-compliant additives.

• Ketchup: Made from tomatoes, sugar, and vinegar, ketchup is a clear violation of the diet's rules.
• BBQ Sauce: Typically contains sugar, high-fructose corn syrup, and various plant-based spices.
• Soy Sauce: Derived from fermented soybeans, which are a legume, soy sauce is not permitted.
• Most Hot Sauces: A majority of hot sauces use chili peppers, vinegar, and other plant-based ingredients.
• Worcestershire Sauce: Contains a complex mixture of ingredients, including molasses, vinegar, and spices.
• Store-Bought Mayonnaise: Commercial mayonnaise is usually made with vegetable or seed oils, such as canola or sunflower oil, which are prohibited. However, some followers make their own compliant mayo using egg yolks and animal fats like beef tallow or bacon grease.

Strict vs. "Dirty" Carnivore: A Comparison

The level of restriction regarding seasonings is one of the key differences between the strict and "dirty" carnivore diets. The table below provides a clear overview.

Feature	Strict Carnivore	"Dirty" Carnivore
Allowed Seasonings	Salt only	Salt, some spices, minimal herbs, possibly black pepper
Allowed Condiments	None, other than animal-derived fats like butter or tallow	Allows for some homemade or carefully selected commercial sauces/condiments without sugar or seed oils
Plant-Based Foods	Excludes all plant matter, including spices	Permits small amounts of plant-based seasonings to enhance flavor
Primary Goal	Therapeutic elimination diet to address health issues	More sustainable version focused on high protein/low carb
Processed Meats	Avoids processed meats with additives	May include processed meats that are low in carbs

The Rationale Behind Seasoning Restrictions

Beyond simply excluding plant matter, there are several reasons why carnivores opt for a minimalistic approach to seasoning:

1. Antinutrients: Plants contain compounds like lectins, oxalates, and phytates, which can cause inflammatory responses or interfere with nutrient absorption in sensitive individuals. By removing all plant material, including powdered spices, these compounds are eliminated.
2. Gut Health: The carnivore diet is often used to heal gut issues. By removing all fibrous and inflammatory plant foods, the digestive system gets a chance to rest and repair. Seasonings, even in small amounts, can sometimes disrupt this process.
3. Taste Bud Reset: Going without the complex flavors of spices and herbs forces the palate to re-acclimate to the natural, subtle flavors of meat and fat. Over time, many people report that they no longer crave or need artificial flavorings.

How to Flavor Food on the Carnivore Diet

Instead of relying on prohibited spices, carnivores use a variety of animal-based methods to enhance flavor. The main options include:

• Salt: A high-quality salt like Redmond Real Salt or Celtic salt is essential for taste and electrolyte balance.
• Animal Fats: Using different animal fats, such as beef tallow, bacon grease, or duck fat, can impart unique and rich flavors to meat.
• Bone Broth: Bone broth adds a savory depth of flavor and is highly nutritious. It can be reduced to make a compliant sauce or gravy.
• Organ Meats: Incorporating organ meats like liver, kidney, or heart into the diet adds new and intense flavors that vary from traditional muscle meat.
• Fermented Whey or Animal-Based Mustard Powder: Some less strict followers may use small amounts of fermented whey or mustard powder to add a tangy kick, but a strict adherence would avoid these plant-derived ingredients.

Conclusion

While a strict carnivore diet is highly restrictive regarding seasonings, the rules are clear: all plant-based spices, herbs, and commercial condiments are prohibited. Adhering to this means avoiding flavor enhancers like garlic, onion, paprika, and cumin, as well as sauces filled with sugar and seed oils. For those who follow a more relaxed "dirty" carnivore approach, minimal use of certain spices may be tolerated, but the core principle of eliminating plant matter remains. The best and most compliant way to add flavor is to rely on animal-based options, such as high-quality salt, various animal fats, and nutrient-dense organ meats. This approach not only maintains the dietary principles but also allows for a new appreciation of the natural taste of animal products.

Beyond the Basics: Flavorful Animal Products

• Dry-Aging Beef: The process of dry-aging can significantly enhance the flavor and tenderness of a cut of beef, providing a rich, nutty taste without any additional seasonings.
• Cooking with Different Animal Fats: Varying your cooking fat, such as using pork lard for certain dishes and beef tallow for others, introduces different flavor profiles.
• Experimenting with Offal: Integrating offal like liver, tongue, or heart adds a new dimension of flavor and nutrient density that can prevent meal fatigue.
• Incorporating Dairy (Lactose-Free): For those who tolerate it, hard cheeses and heavy cream can be used to create rich, creamy sauces that are carnivore-friendly.
• Exploring Seafood: Different types of fish and seafood offer a vast range of flavors, from the mild taste of white fish to the richer, oilier profile of salmon.
• High-Quality Salt and Finishing Salts: A premium finishing salt can add a pop of flavor and texture to cooked meat. Different salts, such as flaky sea salt or pink Himalayan salt, offer slightly different mineral tastes.
• Making Homemade Sauces from Animal Products: Sauces made from pan drippings, reduced bone broth, and compliant dairy products can add complexity to meals while remaining within the dietary guidelines.

Frequently Asked Questions

Why are seasonings not allowed on the carnivore diet?

Most seasonings, spices, and herbs are derived from plants, which are completely excluded from the carnivore diet. The diet aims to remove all plant-based foods to avoid potential irritants, reduce carbohydrates, and reset the digestive system.

Can I use garlic and onion powder on the carnivore diet?

No, both garlic and onion powder are plant-based and are therefore not allowed on a strict carnivore diet. They contain carbohydrates and violate the core principle of eating only animal products.

Is black pepper allowed on the carnivore diet?

On a strict carnivore diet, black pepper is not allowed because it is a plant berry. However, some followers of less restrictive versions may use it minimally, though purists avoid it entirely.

What can I use instead of seasonings for flavor?

You can add flavor by using different animal fats (like beef tallow or bacon grease), high-quality salt (such as Redmond Real Salt), and bone broth. Incorporating different cuts of meat and organ meats also provides varied flavors.

Are store-bought condiments like ketchup or mayonnaise allowed?

No, most store-bought condiments are not allowed because they contain sugar, seed oils, and other plant-based ingredients. Some followers make their own compliant mayonnaise using only animal-based ingredients.

What is the difference between a strict and 'dirty' carnivore diet concerning seasonings?

A strict carnivore diet permits only salt for seasoning. A "dirty" carnivore diet, which is less restrictive, may allow for minimal amounts of certain plant-based spices and herbs to enhance flavor.

Why do some carnivores avoid seasonings to address health issues?

The elimination of all plant matter is often part of a therapeutic elimination diet aimed at identifying and removing food sensitivities. Removing all plant-based seasonings, which can contain antinutrients, helps some people heal gut issues and reduce inflammation.