If you've just started or are thinking about starting the carnivore diet, it can be both exciting and challenging, especially when it comes to deciding which condiments align with this meat-centric lifestyle. While the primary focus is on animal products, many people crave a bit of extra flavor to enhance their meals. So we're exploring what you can incorporate without straying from your dietary goals while on the carnivore diet.
Understanding the Carnivore Diet
The carnivore diet primarily focuses on consuming animal products such as meat, seafood, eggs, and dairy (if tolerated). This means avoiding all plant-based foods like fruits, vegetables, grains, legumes, and even some oils. The theory behind this way of eating is that our bodies are better adapted to a diet of animal products and that the elimination of plant-based foods can have numerous health benefits, including weight loss, improved digestion, and increased energy levels.
Now when it comes to condiments and sauces on the carnivore diet, technically, if you are going to follow it by the "books" and be STRICT, then no condiments are allowed on the carnivore… only meat. BUT, understandably, not everyone can or wants to do that. You can still follow the carnivore diet and reap the benefits of it by not following by the "book" and do it as what people like to call "cheatovore" or "ketovore". So if you fall under the "cheatovore" category, here are some condiments that you can eat on a carnivore diet WHILE still getting all of the same benefits of following the diet.
Condiments Approved for the Carnivore or Cheatovore Diet
While it may seem like all sauces, dips, and dressings are off the table on this diet, there are actually a few options that you can enjoy in moderation as long as you are not following strict carnivore. Eating plain meat all day every day can get a little monotonous. So, here are some condiments that you can add to your carnivore/cheatovore "approved" list:
- Salt and Pepper: These classic seasonings are completely acceptable on the carnivore diet. Salt is composed of two minerals, sodium and chloride. Both are essential electrolytes that play crucial roles in our body's functioning. When following the carnivore diet, it's important to consume adequate amounts of salt as you may not be getting enough from other sources like processed foods or vegetables. Although salt and pepper are not technically meat based products, they are generally accepted on the carnivore diet as a way to enhance flavor and add some variety to your meals.
- Mustard: As long as it doesn't contain a ton of added sugars or sweeteners, mustard is a great way to add some tang to your meat. Many store-bought mustards contain added sugars or sweeteners, which would not be allowed on the carnivore diet. So most store bought mustards are off limits. You want to avoid sugar as much as possible. However, there are some mustard brands that only use a few ingredients and spices or very little sugar in their ingredients list. These simple types of mustards like My Evil Step Mothers Mustard can be eaten on the carnivore diet (in moderation, of course).
- Hot Sauce: Believe it or not, hot sauce is ok on the carnivore diet. But like with mustard, make sure to read the ingredients label and choose one without added sugars or preservatives. Those who love spicy food may be feeling relieved that hot sauce is allowed on the carnivore diet. But like with any condiment, it's important to read the ingredients list and make sure there are no added sugars or preservatives. Some popular hot sauces like Reaper Unleshed, contain very few ingredients, making them a great option for the carnivore/cheatovore diet.
- Sugar-Free BBQ Sauce: Yes, you read that right. There are actually sugar-free BBQ sauces available that are suitable for the carnivore diet. There are some sugar-free options available that use natural sweeteners like stevia or erythritol instead of traditional sugars. But remember, moderation is key as these sauces may still contain ingredients that are not strictly carnivore-friendly. In any case, barbecue sauce will have night shades, which are some of the more problematic plants. A lot of sugar, molasses, and tomato paste are part of traditional BBQ sauces.
- Ranch Dressing (Homemade): Making your own ranch dressing at home using ingredients like mayonnaise, sour cream, herbs, and spices is a great way to add some flavor to your meals without straying from the diet. The store bough ranch is typically not recommended here on the carnivore diet as it's full of ingredients that you can't have. BUT there are plenty of homemade carnivore ranch recipes that use ingredients like mayonnaise, sour cream, and spices to create a delicious dressing that is perfect for the carnivore diet. Homemade sour cream has beneficial probiotics, and is made from your milk or cream of choice- so you control the ingredients and the fat content!
- Fish Sauce: While this may not be the most common condiment, fish sauce is a staple ingredient in many Southeast Asian dishes and contains only a few ingredients. This may not be your go-to condiment, but fish sauce is made from fermented anchovies and salt, making it a suitable option for those following the carnivore diet. In fact, it has been used for centuries in Southeast Asian cuisine to add flavor and umami to dishes. Fish sauce is made from just sea salt and anchovies, and it gives a delicious umami flavor!
Condiments to Avoid on the Carnivore/Cheatovore Diet
While the above condiments are generally accepted on the carnivore diet, there are some that you should avoid completely. These include:
Read also: Ketchup on Keto Diet
- Ketchup: This popular condiment is typically loaded with a TON of sugar and other ingredients that are not allowed on the carnivore diet. Though it seems harmless, ketchup is actually made from tomato paste, sugar, and vinegar. Even if you pick sugar-free, you’ll still be getting artificial sweeteners and preservatives.
- Soy Sauce: Although it may seem like a simple ingredient, many soy sauces contain TONS of added sugars and other non-carnivore friendly ingredients. Soy sauce comes from fermented soybeans, which are full of plant chemicals called phytoestrogens.
- Barbecue Sauce (Non-Sugar-Free): Traditional BBQ sauce is typically high in sugar and should be avoided on the carnivore diet.
- Typical Seasoning Blends: Many seasoning blends, such as taco or chili seasoning, contain added sugars and preservatives that are not allowed on the carnivore diet.
- Most Commercial Sauces: Sauces like teriyaki, hoisin, tomato based, mayo, salad dressings and sweet and sour sauces are often high in sugar or other non-carnivore ingredients. Common store-bought mayonnaise is made with seed oils such as canola or soybean, plus preservatives.
Navigating Seasonings on the Carnivore Diet
With the carnivore diet and seasoning, this can vary depending on the individual. If you wish to be strict, stick to no herbs or spices as they contain plant-based ingredients, which are not permitted on the carnivore diet. On the other hand, if you want some flexibility while on the carnivore diet, using a minimal amount of herbs and spices to flavor your meals is acceptable. It depends on you and your goals. Some people prefer to separate the carnivore diet and seasoning. Out of the carnivore diet pros and cons, the thought of eating without seasoning food is a big no-no for some. Now that we’ve discussed some factors that can detail why the carnivore diet and seasoning are personal preferences, with some notable restrictions, what seasoning can you use on carnivore diet?
Salt is not only a helpful seasoning to improve flavor while cooking meat, but it also contains minerals, like sodium, essential for maintaining one’s health. Thankfully, the body only needs to consume sodium in small amounts, though this can change depending on how much you sweat. On the carnivore diet, black pepper is also permissible, but it should be consumed in moderation like salt. As many herbs and spices are derived from plant sources, many on the carnivore diet avoid consuming them. However, some choose to consume them in small amounts for seasoning purposes. Other acceptable selections on the carnivore diet used for seasoning include butter, ghee, and fish sauce. There are also homemade options, like ranch dressing, to consider if you desire these condiments to add flavor to your meals.
Regarding the carnivore diet and seasoning, some seasonings and condiments are not allowed. The carnivore diet aims to consume animal or animal-based foods free of plant-based and artificial ingredients. Use animal-based fats like lard and tallow for cooking meat to enhance flavor. If you like heat, add some hot sauce, like Frank’s Red Hot, to spice up your meal.
Homemade Condiment Options
You can make quite a few condiments out of animal foods, making them completely suitable for the carnivore diet!
- Reduction Sauce: Reduction Sauce is thick sauce made from meat stock. To make, use chicken stock or drippings from a roast. Skim the fat off and save for another use. Simmer over medium-low heat the stock or drippings until thickened, adding salt after reducing to desired consistency.
- Bacon Bits: Totally a condiment, adding sprinkles of crispy bacon (homemade bacon bits) is a topping every carnivore can get behind!
- Runny Yolks: Special sauce made by chickens and full of rich fatty acids, protein, and more, adding a soft-cooked egg to anything gives it a delicious sauce.
- Cheese Sauce: Cheese sauce is another creamy carnivore condiment that you’ll love on everything!
Carnivore Diet Friendly Snacks
The best low carb snacks, our Carnivore Crisps at Carnivore Snax, are designed with carnivore diet eaters in mind. Keeping you on track and aligned with your health and fitness goals, our carnivore diet-friendly meat snacks are seasoned with your goals. Made with only two ingredients--meat and salt--our meat snacks are made with premium ingredients, free of nasty artificial and plant-based flavors, all while boasting mouthwatering flavor. Take your pick from some of our favorite varieties today, like ribeye chips and chicken chips, to fuel your workout, or your day, with protein-packed snacks. Grab a taste of our lamb chips, made with Redmond Real Salt and Grass-fed Lamb, free of artificial flavors, marinades, and preservatives. This selection of lamb meat has been regeneratively raised in the USA, overflowing with a robust and rich flavor.
Read also: Is Ketchup Healthy?
Keto Ketchup Recipe
Keto Ketchup Recipe - easy to make homemade sugar-free ketchup, that is perfect for people on the Keto (Low-Carb) diet. You can buy Keto ketchup at the store or online. But today I have an even better option for you - why not make our own sugar-free version of this popular pantry staple? For some amazing low-carb grilled items, you may want to try my all-time favorite homemade Keto Bbq Sauce. This is my way to make Keto ketchup at home with just a few simple ingredients. Since this is a low-carb recipe, using erythritol is recommended, but I suggest you use powdered erythritol for a smooth texture. If you can get your hands on “Brown” low-carb sweetener, this is even better.
In a medium saucepan combine the water, tomato paste, vinegar, sweetener, garlic powder, paprika, onion powder and nutmeg. Cool, then place in an air-thigh container and refrigerate for up to 10 days. In my opinion, adding a pinch of ground cloves to this low-carb ketchup, brings a great warm, intense and sweet flavor to the condiment. Of course, different recipes sugars adding different spices to ketchup.
Read also: Healthy Ketchup Alternative