What spices can you use on a carnivore diet?

November 8, 2025 •

4 min read

While some strict carnivore diet proponents argue against all plant-based seasonings, many followers incorporate certain spices to improve flavor without compromising their dietary goals. Finding out what spices can you use on a carnivore diet is key to making this lifestyle sustainable and enjoyable.

Quick Summary

This guide details the different levels of spice tolerance within the carnivore community, from strict no-plant approaches to more moderate methods. It explores essential seasonings like salt and pepper, commonly used herbs, and popular spice powders, highlighting key considerations for sourcing and personal tolerance.

Key Points

Strict vs. Moderate: The carnivore diet has varying approaches to spices, from a strict 'salt only' method to a more moderate inclusion of some herbs and powders.
Start with Salt: High-quality, pure salt is universally accepted and vital for seasoning and electrolytes on a carnivore diet.
Use Single-Ingredient Spices: Avoid commercial spice blends, which often contain hidden sugars and fillers that are not carnivore-friendly.
Introduce Spices Gradually: A smart strategy is to follow a strict protocol first, then reintroduce spices one by one to check for personal tolerance.
Consider Garlic and Onion Powder: These powders are common choices for moderate carnivores, but it's important to use single-ingredient versions.
Opt for Animal-Based Flavor Enhancers: Using animal fats like tallow or ghee, or condiments like fish sauce (made with only anchovies and salt) can add flavor.
Look for Sugar-Free Condiments: If you choose to use condiments, select sugar-free hot sauces or mustard with minimal, simple ingredients.

Navigating Spices on the Carnivore Diet

Transitioning to a carnivore diet involves eliminating all plant-based foods, which, for many, includes beloved seasonings and spices. However, the carnivore community has varying approaches to this, ranging from the extremely strict 'salt-and-water' method to more flexible 'dirty carnivore' options. The right path depends on your personal health goals and tolerance. For those seeking variety, a range of spices and herbs can be used in moderation to prevent flavor fatigue.

The Spectrum of Carnivore Approaches

Strict Carnivore (Lion Diet): This approach excludes all plant matter, including herbs and spices. Proponents believe that even trace amounts of plant compounds can cause inflammation or interfere with the diet's benefits. Flavor is derived solely from the meat itself, cooked in animal fats like tallow or butter. This version is often used as a short-term elimination diet for those with severe autoimmune issues.
Moderate Carnivore: This is the most common interpretation, allowing minimal amounts of plant-based seasonings for flavor enhancement. The key is to use single-ingredient spices and avoid commercial blends that may contain added sugars, anti-caking agents, or fillers. Spices like garlic and onion powder are frequently used but are still plant-derived.
Lazy or Dirty Carnivore: This more flexible version permits small quantities of non-animal products, including more liberal use of spices and condiments, as long as they are low-carb and sugar-free. Examples include sugar-free mustard and hot sauces with minimal ingredients. This can make the diet more sustainable for some but may not be suitable for those with high sensitivities.

Essential Spices for the Moderate Carnivore

For those who opt for a more moderate approach, a few key spices can make a big difference in the culinary experience.

Salt: The undisputed king of carnivore seasonings. Salt is not a plant and is essential for electrolyte balance. Different salts, such as Himalayan pink salt, Celtic salt, or smoked salts, offer varying mineral profiles and flavor nuances.
Black Pepper: While derived from a plant, black pepper is widely tolerated by many carnivores. It provides a distinct flavor profile and is often paired with salt on steak and other meats. Individuals should test their personal tolerance, as some with sensitivities may avoid it.
Garlic Powder & Onion Powder: These dehydrated seasonings add classic savory flavors. They are plant products, but the trace amounts used often don't cause issues for many. It is crucial to check labels to ensure no fillers or anti-caking agents have been added.
Cayenne Pepper: A great way to add heat. Derived from chili peppers, it is generally accepted in small quantities for those who enjoy a spicy kick.

Flavor-Boosting Herbs and Beyond

Expanding beyond the basic powders, several dried and fresh herbs can add complexity to your carnivore dishes without straying far from the principles.

Rosemary and Thyme: These hardy herbs can be used to flavor steaks, roasts, and chicken. They are relatively low in oxalates, which are plant compounds that some carnivores avoid.
Dill and Parsley: Adding these fresh or dried herbs can provide a light, fresh note to seafood and eggs.
Paprika: This spice, made from dried peppers, adds a smoky, peppery flavor and a vibrant red color.
Pure Hot Sauces: Some hot sauces, like Frank's RedHot and Tabasco, contain minimal ingredients (peppers, vinegar, and salt) and can be used in moderation. Always check the label for added sugars.

Comparison of Carnivore Seasoning Approaches


Feature	Strict Carnivore (Lion Diet)	Moderate Carnivore	Dirty/Lazy Carnivore
Spice Usage	Excludes all spices and herbs.	Allows single-ingredient spices and herbs in minimal amounts.	Allows a wider range of spices and low-carb condiments.
Flavor Source	Relies entirely on the natural flavor of high-quality meat and animal fats.	Uses spices and herbs to complement and enhance the flavor of meat.	Utilizes spices and condiments to create more complex flavors, similar to pre-diet tastes.
Ingredients	Meat, water, salt, possibly tallow.	Meat, water, salt, animal fats, single-ingredient spices/herbs.	Meat, water, salt, animal fats, various spices, and sugar-free condiments.
Focus	An elimination protocol for healing or addressing sensitivities.	A sustainable and enjoyable long-term lifestyle.	A more flexible diet for managing carbs and staying animal-based.
Primary Goal	Maximize health benefits by minimizing all potential plant irritants.	Balance flavor variety with core dietary principles.	Practicality and ease of sticking with the diet.

The Importance of Sourcing and Purity

Regardless of your chosen approach, sourcing matters. Commercial spice blends often contain fillers, anti-caking agents, or hidden sugars that are not carnivore-friendly. For this reason, many carnivores prefer to buy single-ingredient spices and make their own blends. When possible, opting for fresh herbs or high-quality dried spices with a transparent ingredient list is the best practice.

How to Test Your Tolerance

For those new to the carnivore diet or unsure about their sensitivity to spices, an elimination protocol can be very effective. Start with the strict 'salt-and-water' approach for 30 days. After this period, you can introduce one new spice at a time, observing for any adverse reactions. Common reactions include digestive issues, skin rashes, or increased inflammation. This method, much like an elimination diet, helps identify exactly what your body can and cannot tolerate, allowing for a personalized and effective long-term diet.

Conclusion: Personalizing Your Carnivore Experience

While strict adherence to a meat-only diet is the baseline for many, the reality of long-term carnivore living often involves finding a sustainable and enjoyable balance. For most, this means carefully selecting spices that enhance the flavor of meat without compromising health goals. From the simplicity of salt and pepper to the complexity of a well-sourced herb blend, what spices can you use on a carnivore diet is ultimately a personal decision. Listen to your body, experiment carefully, and remember that pure, simple ingredients are always the safest bet.

Frequently Asked Questions

Yes, many moderate carnivore dieters use black pepper in small amounts. While it is plant-derived, it is widely tolerated. However, strict carnivores or those with specific health issues may choose to avoid it completely.

Garlic powder and onion powder are widely used by moderate carnivores for flavor. Since they are plant-based, strict followers avoid them. If you choose to use them, ensure they are 100% pure without added anti-caking agents or sugars.

A strict approach, sometimes called the Lion Diet, excludes all plant products, including seasonings, and focuses solely on meat, water, and salt. A moderate approach allows for the inclusion of minimal amounts of single-ingredient spices and herbs to enhance flavor.

Start with a 30-day strict elimination period using only meat, water, and salt. After this period, reintroduce one new spice or herb at a time, noting any symptoms to determine your body's specific sensitivities.

It is generally advised to avoid commercial spice rubs. They often contain hidden sugars, starches, and other non-carnivore ingredients. It is safer and healthier to create your own blends from single-ingredient spices.

Yes, you can use animal-based fats like tallow, lard, or butter for flavor. Some people also use pure fish sauce, made from anchovies and salt, as a savory seasoning.

Some carnivores use simple, sugar-free hot sauces like Tabasco or Frank's RedHot in moderation. Always check the ingredient label to ensure there are no added sugars or prohibited additives.