Weve got great news. There are many brands of sausage that are keto-friendly, so you can still eat your favorite breakfast food while staying on a low-carb diet.
Yes, sausage can be keto as long as it has 0g carbohydrates and 0g sugar. Read the nutrition label and list of ingredients to make sure the sausage is low to no carb. Not all sausage is keto.
That being said, this list of keto-friendly sausages is a great place to start. For a great keto breakfast, pair the sausage with low-carb foods like eggs and avocado.
Many people on the keto diet enjoy eating sausage for breakfast because it keeps them full until lunchtime. Because it is high in fat, low in carbs, and high in protein, sausage can be a great keto food.
As a passionate home cook and keto enthusiast, I’m constantly researching if my favorite foods can fit into an ultra low-carb lifestyle. Sausage is a protein-packed delight, but is it keto-approved? I decided to dig deep into the details and serve up a comprehensive guide on savoring sausage while staying in ketosis.
The ketogenic or “keto” diet emphasizes high fat, moderate protein, and minimal carbs to achieve ketosis, when your body switches from burning carbs to burning fat stores for energy. It requires keeping net carbs under 20-50g daily. With its high fat content, sausage may seem suitable for keto. However, the carb count varies greatly depending on ingredients.
The key is choosing sausages focused on quality meats, fats and spices – not fillers or sugars. Seek out artisanal brands or make your own. With mindful portions sausage can definitely be part of keto success!
Understanding Sausage Nutrition Facts
Always examine nutrition labels closely Look for sausage with
- Less than 5g net carbs per serving
- No added sugars
- Focus on meat, fat, and spices for ingredients
- Moderate sodium
Aim for the highest fat and lowest carb options. Count net carbs from sausage within your daily keto limits.
My Top Keto-Friendly Sausage Picks
Based on extensive personal testing, here are my favorite keto-approved sausage choices:
- Beef summer sausage sticks
- Uncured turkey sausage
- Spicy cajun style pork sausage
- Classic beef kielbasa
- Hickory smoked chicken sausage
I source these from local butchers, farmers markets, and specialty grocers. Making your own is also a smart move!
Delicious Keto Sausage Recipe Ideas
There are so many tasty ways to enjoy sausage while staying keto:
- Sausage scrambled eggs or breakfast tacos
- Lettuce wrapped sausage sandwiches
- Sausage and veggie sheet pan dinner
- Sausage stuffed mushrooms or peppers
- Simple seared sausage with roasted broccoli
Get creative with seasonings and ingredients like avocado, cauliflower, greens, nut butters, and healthy fats. Sausage also makes an easy high protein snack.
Portion Control Pointers
Be mindful of protein amounts, as excess can inhibit ketosis:
- Stick to 1-2 oz sausage per serving
- Balance with non-starchy veggies and healthy fats
- Consider intermittent fasting and limiting protein at night
- Avoid oversnacking throughout the day
Potential Drawbacks to Consider
While sausage can be part of keto, some potential cons include:
- Processed meats may increase cancer risk in excess. Eat in moderation.
- High sodium content can be an issue for some. Stay hydrated.
- Preservatives used in some varieties are controversial. Seek clean options.
I suggest making sausage an occasional treat in your keto plan, not a daily food.
The Verdict: Yes, You Can Eat Sausage on Keto!
Sausage can definitely fit into a ketogenic lifestyle with a thoughtful approach. Prioritize high quality, low carb, additive-free sausage in sensible portions along with plenty of wholesome vegetables, healthy fats, and mindful snacking for keto success. Listen to your body and adjust as needed. Have fun experimenting to find your perfect keto-sausage balance!
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Isernio’s Mild Italian Sausage
- Serving size: 56g (2oz cooked portion)
- Net Carb Count: 0g
- Protein: 12g
- Fats: 10g
- Calories: 140
Isernios Mild Italian Sausage is the perfect keto snack. It’s made from a real family recipe that has been passed down for generations, and it has all of your favorite tastes: fennel bulb, garlic, herbs, and sweet red pepper!
The best part about this sausage is that it doesnt contain any harmful food additives or highly-refined oils. Also, these sausages don’t add any net carbohydrates because they are high in fat and don’t have any carbs. This means they can be eaten as snacks at any time without changing the way they taste.
Ingredients: Pork, Water, Salt, Vinegar, Spices (Including Fennel and Pepper), Dehydrated Garlic, Spice Extractive, Lemon Juice Concentrate
Try mild Italian sausage anytime!
Old Wisconsin Beef Summer Sausage
- Serving size: 2oz
- Net Carb Count: 0g
- Protein: 9g
- Fats: 18g
- Calories: 200
The perfect spices and hardwood smoke are what make these sausages stand out. These tasty summer snacks are low in carbs, gluten-free, and high in protein, and they don’t have any added sugar.
Old Wisconsin Beef Summer Sausage is the perfect keto food for those following a low-carb diet. It doesn’t have any sugar, gluten, or fillers, so it will work with your plan without sacrificing taste.
The unique taste comes from a special blend of spices, making this product unforgettable. It looks great, but there’s more to it than meets the eye. One bite has the same amount of protein as ground beef without the added ingredients.
Beef, pork, salt, dextrose, and 2% or less of spices, lactic acid starter culture, yeast extract, natural flavor, garlic powder, sodium erythorbate, and sodium nitrite are what this food is made of.
Add beef summer sausage with your next snack!
What Fast Food Can you Eat on Keto? – Dr.Berg
FAQ
How many sausages can I eat on keto?
Is all sausage keto-friendly?
Can I eat sausage on a low carb diet?
What breakfast meat is keto?
Is sausage keto friendly?
Sausage is assumed to be keto-friendly since most of its contents include various meats including beef, pork, poultry, chicken, or turkey [ * ]. While these are great protein sources, they can be high in fats, too. How Is Sausage Typically Prepared? Sausages are preserved and processed by curing, salting, smoking, and drying [ * ].
What is a ketogenic diet?
A ketogenic diet is low-carb and high in fat diet. This diet promotes ketosis in the body, which is a metabolic state where the body is more efficient in burning fat.
Can you eat summer sausage on a keto diet?
Summer sausage, in particular, is a great snack option for a keto diet. This type of sausage is the perfect appetizer to pair with some slices of cheese and other keto-friendly sides. At about 200 calories and only 2 net carbs per ⅛ a slice, you’ll be sure to stay within your carb limits.
Can you eat smoked sausage on a keto diet?
One of the easiest keto Italian sausage recipes: Savory meat, marinara, and cheese top a portobello mushroom shell. Carbs in smoked sausage are low, so take advantage with this lightning-fast recipe — loaded with cabbage and other low carb veggies! The perfect keto sausage recipe for breakfast… or anytime!