As someone who followed the carnivore diet for over a year, I understand the draw of this restrictive way of eating. When you cut out all plants and live on just meat, eggs, and minimal dairy, it can have dramatic effects on health. I felt amazing – clear-headed, with tons of energy, and reduced inflammation. But it was tough giving up flavorful foods like salsa that I loved. This made me wonder, can you eat salsa on the carnivore diet?
The short answer is yes, you can eat salsa on a carnivore, but you need to be very careful about the ingredients. Many commercial salsas contain added sugars, preservatives, and other plant-based ingredients that may dampen the benefits of the carnivore diet. However, it is possible to make or buy carnivore-friendly salsas if you are strategic.
As a former carnivore dieter myself, I experimented with making my own compliant salsas so I could satisfy my cravings without sabotaging my health goals. In this article, I’ll share my tips and recipes so you can figure out if and how salsa can fit into your carnivore lifestyle.
How Salsa Can Fit into a Carnivore Diet
The carnivore diet is based on only eating animal foods – meat, fish, eggs, and limited dairy like butter or heavy cream. No fruits, vegetables, grains, legumes, nuts, seeds, or plant-based oils are allowed.
So at first glance, salsa would not seem to fit since it's traditionally made with vegetables and chili peppers. However, just because a food contains plants does not necessarily mean it cannot be part of a carnivore diet.
The key is focusing on salsas made with whole, minimally-processed plants that are low in carbs, calories, and anti-nutrients. Things like fresh tomatoes, onions, garlic, lemon juice, and chili peppers are less likely to cause issues than salsas with added sugar, preservatives, vegetable oils, etc.
Approaching salsa this way allows you to add some flavor variety while still sticking to the carnivore principles of eating just meat and animal foods. Think of compliant salsas as more of a condiment rather than a vegetable side dish.
Salsa Ingredients on the Carnivore Diet
The first step in determining if salsa fits into a carnivore diet is looking at its ingredients. Salsa is generally made with some combination of the following:
Potentially Allowed:
- Tomatoes
- Onions
- Peppers
- Garlic
- Citrus juice
- Culinary herbs
Not Allowed:
- Added sugars
- Vegetable or seed oils
- Excess sodium
- Preservatives or artificial ingredients
Based on this list, traditional salsa contains some ingredients that are avoided on the carnivore diet, especially vegetables, citrus juice, and any added sugars or vegetable oils.
So in its original form, salsa would not be considered carnivore-compliant. However, that doesn’t mean it has to be eliminated.
Tips for Choosing Carnivore-Friendly Salsa
When evaluating salsas for a carnivore diet, here are some tips:
Read the ingredients list carefully. Avoid anything with added sugars, vegetable oils, preservatives, etc. Stick to salsas where tomatoes and chili peppers are the main ingredients.
Seek out fresh salsa options. The refrigerated salsas or ones you make yourself typically have fewer additives than shelf-stable jars.
Look for low-carb varieties. Under 5g net carbs per serving is ideal for keeping salsa as an occasional treat. - Use salsa in small amounts as a topping or dip. 1-2 tablespoons max per meal prevents overdoing the plant foods.
Opt for tomato-based over fruit salsas. Fruit has more sugar and carbohydrates so tomato salsas are a better choice.
Avoid beans, rice, corn, or other starchy additions. These ingredients push salsa over the edge into a full vegetable side rather than a carnivore-friendly condiment.
With the right salsa choice and portions, you can add flavor to your carnivore diet without significantly impacting ketosis or other benefits.
4 Carnivore-Friendly Salsa Recipes to Enjoy
If you want to control ingredients 100%, making your own salsa is best. Here are some recipes I enjoyed on my carnivore journey:
1. Simple Carnivore Salsa
- Diced fresh tomatoes
- Minced red onion
- Lime juice
- Chili powder
- Salt
- Cilantro (optional)
Mix all ingredients to the desired consistency. For tomatoes, I prefer Roma – fewer seeds and less liquid than traditional slicing tomatoes. Start with a 3:1 ratio of tomatoes to onions and adjust other seasonings to taste.
2. Avocado Carnivore Salsa
- Diced avocado
- Diced tomatoes
- Lime juice
- Chili powder
- Cilantro (optional)
Gently mix all ingredients, being careful not to mash the avocado. Ripe Hass avocados have less than 3g net carbs each, so using 1/2 fits into a daily carnivore diet.
3. Zesty Jalapeño Carnivore Salsa
- Diced tomatoes
- Minced red onion
- Seeded and chopped jalapeños
- Lime juice
- Cilantro (optional)
Add the spicy kick of fresh jalapeños to make this salsa extra flavorful. Start with just one pepper and add more for additional heat.
4. Carnivore Salsa Verde
- Tomatillos, husks removed
- 1-2 Jalapeños
- 1 Garlic clove
- Lime juice
- Cilantro
- Salt
Roast the tomatillos and peppers until browned. Blend with remaining ingredients until smooth. Tomatillos are low-carb tomatoes perfect for a flavorful green salsa.
The Final Take – Enjoy Salsa on Carnivore in Moderation
Transitioning to a restrictive diet like Carnivore means giving up a lot of favorite foods, including snacks like chips and salsa. But with the right approach, salsa can still be an occasional part of your carnivore lifestyle. Just be mindful of ingredients, portions, and salsa’s role as a flavor enhancer rather than the vegetable side.
My advice after a year as a strict carnivore is to not stress about absolute perfection. Depriving yourself of all the foods you love is not sustainable long-term. The flexibility to work in small amounts of compliant salsa helped me stick with the carnivore diet without feeling like I was missing out. Learning to make my salsas at home lets me control the ingredients while still enjoying the flavors.
No need to cut salsa out completely. With the recipes and tips above, you can craft carnivore-friendly salsas to spice up your meat-based meals. So grab a spoon and enjoy that salsa on your next carnivore burger or taco bowl! Moderation and customization are key to making this diet livable.