Which seasonings are allowed on a carnivore diet?

October 29, 2025 •

4 min read

According to a 2021 study, most people on a carnivore diet reported improvements in health conditions, but confusion over seasoning rules is common. Finding out which seasonings are allowed on a carnivore diet depends heavily on individual goals and how strictly one follows the eating plan.

Quick Summary

This guide explores the various approaches to seasoning on a carnivore diet, from strict adherence using only salt to more moderate plans incorporating minimal herbs and spices. It clarifies which items are typically acceptable and those to avoid.

Key Points

Strict vs. Moderate: The core distinction for seasoning on a carnivore diet is between the strict 'lion' protocol and a more moderate approach.
Salt is Key: High-quality, unprocessed salt is the most fundamental and universally accepted seasoning for all carnivore dieters for flavor and electrolyte balance.
Moderate Options: Moderate carnivores may include minimal amounts of spices like black pepper, garlic powder, and herbs if they are tolerated well.
Avoid Commercial Blends: Store-bought spice blends, sauces, and marinades should be avoided due to hidden sugars, fillers, and other non-compliant ingredients.
Fat Adds Flavor: High-quality animal fats such as tallow, lard, and ghee are excellent for adding flavor and richness while cooking.
Listen to Your Body: Pay attention to how your body reacts to different seasonings to find what works best for your individual needs and goals.
Quality Over Quantity: High-quality, fresh meat often has enough natural flavor that it requires little to no seasoning beyond salt.

The carnivore diet, a restrictive plan based solely on animal products, has gained popularity for its potential to improve certain health markers. However, one of the most frequently asked questions concerns flavoring: which seasonings are allowed on a carnivore diet without compromising its integrity? The answer isn't a simple yes or no, as it depends on whether you follow a strict, or 'lion,' protocol or a more moderate approach.

The Strict Carnivore (Lion) Protocol

For purists, the carnivore diet is about eliminating all plant-based products, including spices and herbs. The philosophy is that any plant material contains compounds like anti-nutrients and oxalates that can trigger inflammation or other adverse reactions in sensitive individuals. A strict carnivore relies on high-quality animal fats, such as tallow and lard, and mineral-rich salt to enhance the flavor of meat. The primary seasoning is simple: salt. Some advocates, like Dr. Robert Kiltz, recommend this pure approach for those with serious autoimmune issues or for an initial elimination period.

Approved for Strict Carnivores

Salt: Essential for electrolytes, especially when transitioning off carbohydrates. Choose a high-quality, unprocessed option like Redmond Real Salt or Himalayan salt.
Animal Fats: Tallow, lard, and butter are used for cooking and adding rich flavor to meat dishes.
Bone Broth: A nutrient-dense liquid made from simmering animal bones, which provides flavor and essential minerals.

The Moderate Carnivore Approach

Many carnivore dieters find that including minimal plant-derived seasonings is necessary for long-term adherence and enjoyment. This less-rigid version, sometimes called a 'dirty carnivore' or 'ketovore,' incorporates small amounts of low-toxin herbs and spices. The key is moderation and listening to your body to ensure these additions don't cause adverse effects. This approach adds variety without reintroducing the bulk of plant materials.

Commonly Accepted Spices and Herbs

Black Pepper: Widely used and often tolerated in small amounts, though some purists avoid it.
Garlic Powder & Onion Powder: These are common choices for adding savory flavor. Note that they are plant-derived and should be used minimally.
Herbs: Small amounts of dried herbs like rosemary, thyme, dill, basil, and parsley can be used for seasoning. Growing your own fresh herbs is another option to ensure purity.
Cayenne Pepper: A minimal amount may be acceptable for those who enjoy a bit of heat.

Carnivore Seasoning Comparison Table


Feature	Strict (Lion) Carnivore	Moderate (Dirty) Carnivore	Considerations
Salt	High-quality, unprocessed salt is the primary seasoning.	Same as strict, plus potentially a wider range of salt types.	Essential for electrolyte balance; source purity is important.
Black Pepper	Avoid completely, as it is a plant product and contains anti-nutrients.	Use in minimal, measured amounts if tolerated.	A personal preference; some report issues, others do not.
Garlic/Onion Powder	Avoid completely.	Use small amounts for flavor, but be mindful of sourcing.	Plant-derived; check for additives like sugar or anti-caking agents.
Herbs	Avoid entirely.	Use minimal amounts of low-toxin herbs like dill, rosemary, thyme.	Start with small amounts to assess individual tolerance.
Condiments	Exclusively animal-based fats (tallow, lard, ghee, butter).	Some may use minimal, clean-ingredient condiments (e.g., homemade mayo, hot sauce without sugar).	Store-bought versions often contain sugar and vegetable oils.
Purity	Highest priority; all plant-based items are excluded.	More flexible; seeks balance between flavor and minimizing plant irritants.	Depends on individual health goals and body's response.

Seasonings to Avoid on the Carnivore Diet

Regardless of your approach, certain seasonings are almost universally avoided due to their content or processing:

Commercial Spice Blends: These often contain hidden sugars, fillers, and anti-caking agents that violate carnivore principles. Always read the ingredients list carefully.
Sweeteners: Any form of sugar, including honey or maple syrup, is not part of the carnivore diet. Avoid any seasoning blends that contain them.
Processed Sauces: Store-bought ketchup, BBQ sauce, and many dressings are full of sugar and non-compliant ingredients.
Excessive Plant-Based Items: While a moderate approach allows minimal amounts, overdoing it with garlic, onion, or other plant seasonings can defeat the diet's purpose.

Practical Tips for Flavoring Meat

Beyond basic salt and fat, here are other ways to enhance flavor:

High-Quality Meat: The best flavor comes from high-quality, grass-fed meats. The natural taste of the meat itself is often all that's needed.
Fat is Flavor: Cooking with tallow, lard, or a generous amount of butter significantly boosts the taste profile of any meat dish.
Searing: Achieving a proper sear on a steak or other cut of meat develops a deep, rich flavor that requires no additional seasoning.
Bone Broth Reduction: Reducing a high-quality bone broth into a sauce can create a flavorful, carnivore-compliant topping for roasts or other meats.
Freshness Over Dry: If using herbs, some experts suggest using fresh ones over dried powder to minimize exposure to potential contaminants.

Conclusion

Deciding which seasonings are allowed on a carnivore diet ultimately depends on your personal health goals and the level of adherence you choose. For maximum elimination and to address significant health concerns, the strict 'lion' approach of using only meat, animal fat, and salt is the safest bet. However, for those seeking a more sustainable and flavorful experience, a moderate approach that includes small, carefully sourced amounts of black pepper, garlic powder, onion powder, and certain herbs is a viable option. No matter which path you take, prioritize real, unprocessed ingredients and listen closely to your body's feedback to determine what works best for you. For more insights on ancestral eating, check out Dr. Robert Kiltz's blog on the topic: Dr. Kiltz - Carnivore Diet Spices.

Frequently Asked Questions

For strict carnivores, black pepper is not allowed as it is a plant-based product. For moderate versions, small amounts are often tolerated, but individual reactions can vary, so it's best to test for tolerance.

Garlic and onion powder are plant-based and excluded in a strict carnivore diet. On a moderate plan, many people use them in small amounts for flavor, but it is important to check for additives and listen to your body.

For a strict carnivore, the safest and most recommended seasoning is high-quality, unprocessed salt, such as Redmond Real Salt or Himalayan salt.

No, commercial spice blends should be avoided. They frequently contain hidden sugars, anti-caking agents, and other non-carnivore ingredients. Always read the label or make your own.

Yes, butter and ghee are animal-derived fats and are widely accepted on the carnivore diet. They are excellent for cooking and adding rich flavor to meals.

Some moderate carnivores may use fresh herbs like rosemary, thyme, or dill in small quantities. However, for a strict approach, all plant matter is excluded.

Most store-bought condiments contain non-carnivore ingredients like sugar, vinegar, or seeds. Some moderate dieters might use specific, clean-ingredient versions or make their own, but strict carnivores avoid them entirely.

Use high-quality meat, cook with animal fats like tallow or lard, and utilize cooking techniques such as searing to maximize flavor naturally.