For many people transitioning to a carnivore diet, one of the biggest challenges is giving up their favorite sauces and condiments.
But contrary to popular belief, you don’t have to eat bland meat for the rest of your life.
This post will show you the best carnivore-friendly sauce options, from strictly compliant choices to flexible alternatives for those taking a more relaxed approach.
Top picks
Popular: Primal Kitchen Organic Steak Sauce
Fish sauce: Red Boat Fish Sauce
Mustard: Annie’s Organic Yellow Mustard
Hot sauce: Franks RedHot Original Hot Sauce
BBQ sauce: G Hughes Sugar Free BBQ Sauce
What Makes a Sauce “Carnivore-Friendly”?
A true carnivore diet sauce should contain only animal-based ingredients and salt.
However, many successful carnivore dieters take a slightly more flexible approach, allowing certain minimal additions that don’t trigger negative reactions.
The key is understanding what works for your body and your specific health goals.
Here is the table in a format you can copy and paste:
| Sauce Type | Strictly Carnivore | Base Ingredients | Flexible/Modified |
|---|---|---|---|
| Bacon Mayonnaise | Yes | Bacon grease, egg yolks | No |
| Hollandaise Sauce | Yes | Butter, egg yolks | No |
| Reduction Sauce | Yes | Bone broth | No |
| Animal-Based Fats | Yes | Various animal fats | No |
| Fish Sauce | No | Anchovies, sea salt | Yes |
| Yellow Mustard | No | Mustard seeds, vinegar | Yes |
| Hot Sauce | No | Cayenne peppers, vinegar | Yes |
Strictly Carnivore-Compliant Sauces
These options are 100% carnivore-approved and contain only animal products.
1. Bacon Mayonnaise (“Baconnaise”)
One of the most popular carnivore condiments is homemade mayonnaise made with bacon grease instead of vegetable oils.
To make it:
- Separate egg yolks
- Slowly whisk in slightly cooled bacon grease
- Add a pinch of salt
- Refrigerate to achieve proper consistency
The result is a rich, creamy spread that’s perfect for dipping or spreading on meat-based dishes.
2. Hollandaise Sauce
This classic French sauce is naturally carnivore-friendly when made with:
- Egg yolks
- Butter
- Salt
Some versions include a small amount of vinegar, which some carnivore dieters choose to include while others omit.
3. Reduction Sauces
Made by simmering down bone broth until it thickens, reduction sauces are packed with nutrients and flavor.
For extra richness, blend in some bone marrow during the reduction process.
4. Animal-Based Fats
While simple, these make excellent sauces:
- Melted butter
- Ghee (clarified butter)
- Beef tallow
- Duck fat
- Chicken schmaltz
- Bacon grease
- 100% pure high-end Wagyu
- Paleo and Keto Friendly
- Zero artificial trans fats or partially hydrogenated oils
Flexible Options for Modified Carnivore
For those following a more relaxed version of the diet, these options include minimal non-animal ingredients but are still considered acceptable by many successful carnivore dieters.
Fish Sauce
Look for brands like Red Boat that contain only:
- Anchovies
- Sea salt
- Water
This adds an umami flavor similar to soy sauce without plant ingredients.
Yellow Mustard
Basic yellow mustard with minimal ingredients (mustard seeds, vinegar, salt) is often considered acceptable by modified carnivore dieters.
Hot Sauces
Some carnivore dieters include simple hot sauces like:
Frank’s RedHot Original (ingredients: aged cayenne peppers, vinegar, salt, garlic powder)
Basic Tabasco (aged red peppers, vinegar, salt)
Making Your Own Sauces: Essential Tips
Creating your own sauces ensures you know exactly what goes into them. Here are some key principles:
- Start with an animal fat base (butter, tallow, bacon grease)
- Use egg yolks as natural emulsifiers
- Salt to taste
- If including non-animal ingredients, keep them minimal and simple
- Always test new additions carefully to monitor your body’s response
Common Questions About Carnivore Diet Sauces
Can I Use Store-Bought Mayonnaise?
Most commercial mayonnaise contains soybean oil and other non-carnivore ingredients. Instead, make your own using bacon grease or other animal fats.
What About BBQ Sauce?
Traditional BBQ sauce contains multiple plant ingredients and sugars. Some carnivore dieters use G Hughes sugar-free varieties as a transition food, but it’s not strictly carnivore-compliant.
Is Sour Cream Allowed?
Full-fat sour cream is acceptable for many carnivore dieters who tolerate dairy. Some make their own using heavy cream and bacterial cultures for additional probiotic benefits.
