Is Mayo OK on the Carnivore Diet?

Most commercial mayonnaise is not compatible with the carnivore diet because it is made with seed oils. The base of nearly every mainstream mayo brand is soybean oil, canola oil, or sunflower oil, all of which are inflammatory, highly processed plant oils. However, if you make mayo at home using egg yolks and animal fats, you can create a version that fits within a carnivore framework.

What Is Actually in Commercial Mayo?

Understanding why most mayo is problematic requires looking at the ingredients. Here is what a typical major-brand mayo contains.

Soybean oil is the first ingredient in most commercial mayonnaise, meaning it is the primary component by weight. Soybean oil is extracted from soybeans using chemical solvents, is extremely high in omega-6 fatty acids, and is one of the most consumed industrial seed oils in the Western diet.

Whole eggs or egg yolks are the second ingredient and the only animal-derived component. Eggs are perfectly carnivore, but they make up a minority of the product.

Vinegar or lemon juice provides acidity. These are plant-derived and not strict carnivore, though they are present in small amounts.

Sugar appears in many commercial mayo brands, sometimes listed as high fructose corn syrup. Even “regular” mayo often contains added sugar.

Additional additives may include calcium disodium EDTA (a preservative), modified food starch, and natural flavors.

The fundamental problem is clear: commercial mayo is primarily seed oil with a small amount of egg. It is essentially a seed oil delivery system.

Why Are Seed Oils a Problem?

Seed oils (soybean, canola, corn, sunflower, safflower, cottonseed, grapeseed) are a major concern in the carnivore and broader ancestral health communities.

Omega-6 overload. These oils are extremely high in omega-6 polyunsaturated fatty acids. While some omega-6 is necessary, the modern diet delivers 10 to 25 times more omega-6 than omega-3, driving chronic inflammation. Seed oils are the primary driver of this imbalance.

Oxidation and rancidity. Polyunsaturated fats are chemically unstable and prone to oxidation. When seed oils are heated, exposed to light, or stored for extended periods, they oxidize and produce harmful compounds including aldehydes and lipid peroxides.

Processing methods. Seed oils are extracted using chemical solvents (typically hexane), then bleached, deodorized, and refined. The final product bears little resemblance to anything found in nature.

Inflammatory signaling. Excess omega-6 promotes the production of pro-inflammatory eicosanoids. This systemic inflammation has been linked to cardiovascular disease, metabolic syndrome, and autoimmune conditions.

For carnivore dieters who prioritize reducing inflammation and eating whole, unprocessed foods, seed oil-based mayo is a clear exclusion.

How to Make Carnivore-Friendly Mayo

If you love mayo and want a carnivore-compatible version, you can make it at home. The process is straightforward.

Basic carnivore mayo recipe:

• 2 egg yolks (room temperature)
• 1/2 cup rendered tallow or ghee (melted and cooled to just slightly warm)
• Pinch of salt
• Optional: small squeeze of lemon juice for tang (not strict carnivore)

Using an immersion blender, blend the egg yolks and salt. Very slowly drizzle in the melted fat while blending continuously. The mixture should emulsify into a thick, creamy consistency. If the fat is too hot, it will cook the egg yolks. If you add the fat too quickly, the emulsion will break.

The result will not taste exactly like Hellmann’s, but it is genuinely good. The tallow version has a richer, more savory flavor. Ghee-based mayo is milder and closer to traditional mayo in taste.

Storage: Homemade mayo without preservatives should be refrigerated and used within 3 to 5 days. Make small batches.

What to Use Instead of Mayo

For many carnivore dieters, the simplest approach is to skip mayo entirely and use animal-based alternatives that require no preparation.

Butter. Softened butter works as a spread on anything you would put mayo on. A cold steak sandwich (wrapped in cheese or an egg wrap) with a generous layer of butter is excellent. Melted butter works as a dipping sauce for shrimp, fish, or any protein.

Egg yolks. A soft-cooked egg yolk provides the same richness and creaminess that mayo delivers. Break a soft-boiled egg over your meat and let the yolk become the sauce.

Sour cream. If you tolerate dairy, full-fat sour cream is an excellent mayo substitute. It provides tanginess, creaminess, and fat. Check the ingredients, as some brands add thickeners and stabilizers.

Cream cheese. Another dairy option that works well as a spread or dip base. Full-fat cream cheese with no added plant gums is the best choice.

Bacon grease. Rendered bacon fat can be used warm as a dressing or sauce. It adds tremendous flavor to any meat dish and is perfectly carnivore.

Tallow. Beef tallow at room temperature has a spreadable consistency similar to soft butter. It is pure animal fat with an excellent fatty acid profile.

Why Condiments Trip People Up

Mayo is part of a broader pattern where condiments and sauces quietly introduce non-carnivore ingredients into an otherwise animal-based diet. It is worth auditing your entire condiment collection.

Ketchup is mostly sugar and tomatoes. Mustard is made from plant seeds. Hot sauce is made from peppers (though some carnivore dieters allow it as a minor exception). BBQ sauce is typically loaded with sugar. Soy sauce is made from soybeans and wheat.

The carnivore approach to condiments is simple: animal fats are your condiments. Butter, tallow, bacon grease, and salt should be all you need. Once your palate adjusts to eating well-seasoned meat with quality fat, the desire for condiments diminishes significantly.

What About “Avocado Oil” Mayo?

Several newer brands market “avocado oil mayo” as a healthier alternative. While avocado oil is better than soybean oil, it is still a plant oil and not strict carnivore.

Additionally, investigations have found that many avocado oil products are adulterated with cheaper seed oils. The labeling in this market is not always trustworthy. If you are trying to avoid seed oils, homemade with animal fats is the only way to be certain.

For a complete guide to what is and is not included on the carnivore diet, visit our carnivore diet food list. For more on navigating common food questions, check out our articles on butter, cheese, and eggs.