The Truth About Hot Sauce on the Carnivore Diet: Safe or Not?

The carnivore diet. A strict, straightforward, animal-based diet that’s focused on call me captain obvious, animal-based foods. These include various types of, preferably lean meat, such as liver, chicken, turkey, and fish. But what can we do to spice things up here?

In today’s short blog, I’ll answer the very specific question most carnivores struggle with: Hot Sauce on the Carnivore Diet: Safe or Not?? Let’s dive into the sizzling truth.

---

Carnivore Diet At A Glance

The carnivore diet is a diet that focuses primarily on animal-based foods and animal-based foods only. It is quite similar to the keto or the paleo diet, but it is the most strict of these 3.

It eliminates all kinds of plant-based foods, from fruits and vegetables to seeds and legumes. In doing so, your body comes into a state of ketosis because of the lack of carbs consumed.

Zero carbs, keep that in mind. Especially with hot sauce, this is a point of attention.

Proponents of the carnivore diet are confident that it can help with mental clarity, energy levels, weight loss, and relief from inflammatory conditions.

Carnivore Diet Do’s & Don’ts

Let’s have a look at the do’s & don’ts when it comes to a strict carnivore diet.

Lean Meat

Bacon, pre-made chicken wings, or salami are the worst options. Not only when it comes to the carnivore diet but also for overall health. These items are highly processed, full of sodium (although electrolytes are important on a carnivore diet), and unsaturated fats.

Instead, opt for lean meats, such as chicken, turkey, or homemade beef liver. These contain the most amount of protein for the least amount of calories.

Dairy

In general, dairy can be part of a less strict carnivore diet. But it’s important to be selective when it comes to the type of dairy you’re consuming. Rather, go for gouda, parmesan, or cheddar cheese, as these are lower in carbs.

Fruit & Vegetables

Straight no-go. As big of a fan I am of plant-based foods because of all the micronutrients they contain, a strict carnivore diet doesn’t allow them.

More on the carnivore diet and its do’s and don’ts can be found in my latest blog.

Can Hot Sauce Be Carnivore-Friendly?

Before giving my straight verdict, let’s have a look at the most common ingredients in Sriracha, a hot sauce almost everybody is familiar with. In fact, it is the 2nd most popular hot sauce in the US and is familiar all over the world.

Chili Flakes

Chili flakes, which are a common ingredient in hot sauces, are not allowed on a strict carnivore diet. It is plant-based, and as we know now by our previous section is that plant-based foods are not allowed on carnivore diet.

However, most people do a “dirty carnivore“. This means that small amounts of plant-based condiments are allowed to add flavor to their lean meats. Chili isn’t that big of a deal in hot sauce, as you’re probably only using small amounts.

Sugar

A more serious problem is the sugar content in most hot sauces, including sriracha. Sugar is an absolute no-no for strict carnivores. Besides the fact that it’s not good (notice I didn’t use unhealthy there), it also interferes with the body’s state of ketosis.

Sugar has a bad reputation, that’s for sure. But is that actually right? In fact, our body’s primary energy source, glucose, comes from sugar.

According to Harvard, it depends on the amount & the food source. Besides containing naturally occurring sugar, a banana also comes with a lot of fiber, vitamins & minerals. This slows down how fast the body uses the sugar, leading to a slighter dip of energy.

Sugar in cookies or processed foods is refined, which may lead to cardiovascular diseases, diabetes, and a higher risk of obesity.

If you’re a little less strict with your carnivore diet, it’s important to choose a hot sauce with minimal added sugar. Consider going for zero-sugar substitutes if your local supermarket offers these.

Distilled Vinegar

Plant-based foods are where vinegar usually comes from. However, distilled vinegar undergoes a fermentation process that converts sugars into acetic acid, which minimizes its carbohydrate content.

But, since it’s plant-based, a strict carnivore diet doesn’t allow it. Alternatives like fermented fish sauce (doesn’t sound appetizing, I know, but give it a try; it’s not that bad), animal fats, or bone broth sauces suit a strict carnivore diet better.

Garlic

Plant-based, so again, it’s not suitable for a STRICT carnivore diet. By the time you read this, you already know that I recommended adjusting the carnivore diet with small allowances.

The other ingredients are used for preserving the sauce or making it more “saucy.” It’s not great, but it’s unavoidable in today’s food.

Most of the risks come from carbohydrate content, sugar, and plant-based ingredients.

Best Hot Sauces for A “Dirty Carnivore Diet”

Now we know that hot sauce doesn’t fit in a strict carnivore diet, let’s have a look at your best options when you’re giving yourself a little more space to breath.

1. Tabasco Original Hot Sauce

Why It Works

Tabasco is low in total ingredients. It only contains distilled vinegar, red peppers, and some salt for taste. The carb count is essentially zero, and it doesn’t contain any kind of sweetener, limiting its effect on your state of ketosis.

The only downside is the distilled vinegar in it, but that’s not that big of a deal.

2. Frank’s RedHot Original

Why It Works

Frank’s Redhot Original sauce doesn’t contain any sugar and is low in added ingredients. It uses clean ingredients that suit a proper carnivore diet.

Garlic powder and vinegar are plant-based but are used in low concentrations.

3. Cholula Original Hot Sauce

Why It Works

Lastly, we have the Cholula Original Hot Sauce. Containing only peppers, vinegar, salt, and spices, it is low in ingredients. The spices and vinegar are plant-based but used minimally.

Conclusion: Can Hot Sauce Fit into the Carnivore Diet?

The verdict is in: hot sauce can fit into a carnivore diet—but only under certain conditions. If you’re following a strict carnivore diet, most hot sauces, including Sriracha, won’t make it due to their plant-based ingredients, sugar, and vinegar content. For those who are die-hard carnivores, sticking to sauces made with animal-based ingredients like bone broth or fermented fish sauce is your best bet. I know, not as fun, but better in the long run.

However, if you’re part of the “dirty carnivore” crowd, good news! You have a bit more freedom. Hot sauces like Tabasco, Frank’s RedHot, and Cholula can add that much-needed kick to your meals. They contain minimal ingredients and have very low to zero carbs, making them less likely to knock you out of ketosis. Just keep an eye on those small amounts of vinegar, garlic, and other plant-based elements—moderation is key here.

In short, if you’re willing to bend the rules slightly, you can definitely keep the heat on your carnivore meals with the right hot sauce. Focus on minimal carbs, sugars, and plant-based ingredients.

References

• https://www.allrecipes.com/most-popular-hot-sauces-in-us-2023-7498923
• Solan, M. (2022, August 1). Is sugar unhealthy? Harvard Health. https://www.health.harvard.edu/staying-healthy/is-sugar-unhealthy