What soup can I have on a carnivore diet?

October 25, 2025 •

3 min read

According to ancestral eating patterns, bone broth was a nutritional cornerstone for early humans. This principle holds true for modern carnivore followers wondering what soup can I have on a carnivore diet, as rich, meaty broths and creamy chowders offer warmth and sustenance through simple animal-based ingredients.

Quick Summary

Carnivore-approved soups center around nutrient-dense bone broth and various meats like beef, chicken, and fish. Options range from simple broths to hearty stews and creamy chowders, using animal fats, eggs, and dairy for richness and texture.

Key Points

Bone Broth is Key: Use a pure, animal-based bone broth as the foundation for any carnivore soup, as it provides essential collagen, gelatin, and minerals for gut and joint health.
Embrace Homemade: Making your own bone broth guarantees it's free of vegetable matter, additives, or sugar found in many commercial varieties.
Vary Your Meats: Incorporate different types of meat like beef, chicken, pork, or seafood to add variety and different flavors to your soups.
Use Animal-Based Thickeners: Achieve a creamy texture by using heavy cream, cream cheese, or whisked eggs, rather than forbidden starches.
Season with Care: Focus on high-quality salt for seasoning. Restrictive carnivores may avoid other spices, but many find certain additions enhance flavor without compromising principles.
Explore Multiple Styles: From simple broth to hearty stews and creamy chowders, carnivore soups offer a range of textures and flavors to prevent dietary boredom.
Consult a Professional: Due to potential health risks associated with a highly restrictive diet, always consult with a healthcare provider before making significant dietary changes.

The Carnivore-Friendly Soup Foundation: Bone Broth

Bone broth is the essential base for carnivore soups, offering a nutritious and savory foundation. It's created by simmering animal bones and connective tissues to extract collagen, gelatin, and minerals vital for gut health, joint support, and electrolytes on a restrictive diet.

Homemade vs. Store-Bought Bone Broth

While convenient, commercial bone broths require label checks for non-carnivore ingredients like plant matter or sugars. High-quality store options exist, but making your own ensures ingredient control. A simple homemade recipe involves simmering roasted bones (beef, chicken, or fish) with water and salt for 12-24 hours. Both beef and chicken broths are good, offering slightly different nutrients and flavors.

Beyond the Broth: Hearty & Creamy Carnivore Soups

Adding meat, fat, and optional dairy creates substantial and flavorful soups from bone broth.

Hearty Ground Meat Soup

This quick soup uses ground meat (beef, sausage, or lamb), beef bone broth, and animal fat, seasoned with salt. Brown the meat, drain fat, add broth, and simmer.

Creamy Cheese & Bacon Soup

For those including dairy, this rich soup combines cooked bacon, ground beef, chicken broth, heavy cream, cream cheese, shredded cheddar, and salt. Cook meats, add broth, melt cheeses and cream, then serve.

Simple Carnivore Egg Drop Soup

This lighter option features hot bone broth, beaten eggs drizzled in while stirring, cooked shredded meat, and salt.

Crafting the Perfect Carnivore Soup

Meat Choices for Rich Flavor

Meat choice affects flavor and texture. Cuts with connective tissue like chuck or oxtail work well for long simmering. Ground meat or leftovers are quicker. Consider organ meats for added nutrients.

How to Thicken Carnivore Soups

Carnivore-friendly thickeners include egg yolks (tempered to prevent scrambling), heavy cream, and cream cheese. Reducing the liquid through simmering also thickens the soup as gelatin releases.

Seasoning and Flavor Enhancers

Strict carnivores use only salt. Others may use minimal spices, though this deviates from pure carnivory. High-quality salt enhances flavor. Bone broth provides a natural flavor base. Dairy and animal fats also add depth.

Comparison: Simple Broth vs. Hearty Stew


Feature	Simple Bone Broth Soup	Hearty Carnivore Stew
Ingredients	Bone broth, salt, maybe meat scraps	Bone broth, large meat chunks, butter, heavy cream, eggs
Preparation Time	Minimal (if broth is premade)	Moderate (brown meat, simmer)
Nutrient Profile	High in collagen, gelatin, minerals	High in protein, fat, calories; more filling
Consistency	Thin, watery, can be slightly gelatinous	Thick, chunky, rich and creamy
Use Case	Hydration, fasting aid, light meal	Filling meal replacement, cold weather comfort

Potential Risks and Considerations

Be aware of potential health risks associated with high red and processed meat intake, such as increased risk of heart disease and some cancers. This restrictive diet might also cause micronutrient deficiencies. Always consult a healthcare provider before starting any new diet.

Conclusion

Making carnivore-friendly soup means focusing on animal products, primarily bone broth. From simple broths to hearty stews, many delicious options exist to stay warm and nourished while adhering to the diet. Prioritize quality ingredients for compliant and satisfying meals. Find out more about the carnivore diet risks and benefits on Health.com.

Frequently Asked Questions

Yes, but you must read the ingredients list carefully. Many store-bought broths contain vegetable scraps, sugars, or preservatives. Look for brands that list only bones, water, and salt, or opt for frozen/refrigerated versions that are less likely to contain preservatives.

To make a creamy carnivore soup, use animal-based dairy products like heavy cream or cream cheese. Adding whisked egg yolks can also create a smooth, rich texture. Always add these ingredients gradually to simmering broth to avoid curdling.

A variety of meats work well. For hearty stews, use tougher cuts like chuck roast, oxtail, or bone-in chicken thighs that become tender with long simmering. For quicker soups, ground meat, crumbled bacon, or shredded chicken are great options.

Strict carnivores only use salt. However, some who follow a less rigid version might use minimal, non-plant seasonings, acknowledging that it's a deviation from pure carnivory. The safest and most compliant seasoning is quality salt.

Thickening can be achieved by using eggs, heavy cream, or cheese. A long simmering time will also naturally reduce the liquid and cause the soup to thicken from the gelatin released from the bones.

Bone broth provides essential collagen, amino acids like glycine, and electrolytes such as calcium and magnesium, which support gut health, joint mobility, and overall hydration. It's a key source of nutrients often missed on a pure muscle-meat diet.

Yes, incorporating organ meats like liver or heart is a great way to add nutrients and flavor. They can be cooked with the other meats or added towards the end of simmering.