Is Sausage Keto? (Solved!)
When choosing keto foods, you want foods that are high in protein and fat and low in carbohydrates.
When considering meat options, is sausage keto? It really depends on the type of sausage. There are some stuffed with rice, which would make it a less keto-friendly option. Or there’s your typical sausage made with just meat and fat, which is considered keto-friendly.
There are so many different types of sausages out there, made with different ingredients and using different preparation methods. Let’s take a closer look at many of the popular ones to see which are actually considered keto.
Can You Eat Sausage on a Keto Diet?
For the most part, sausage is a keto food, and you can eat sausages on a keto diet.
However, there are many different types of sausages, and they can be made with a wide range of ingredients.
In addition, some sausages use non-keto binding agents like flour, cornstarch, or breadcrumbs as binding agents, so not all sausages are keto.
Some sausages also add sugar or corn syrup as a flavoring and preservative. While sugar and corn syrup are not keto, many sausage brands use only small amounts, which may fit into a daily keto carb allowance.
When deciding whether you can eat sausages on keto, it’s essential to read the ingredients and nutrition label on that sausage to make sure it is a keto-friendly choice.
What Are the Most Keto-Friendly Sausages?
The most keto-friendly sausages are ones made with just meat and fat and don’t have additional binding ingredients like breadcrumbs, flour, cornstarch or sweeteners like maple syrup or sugar.
Some great examples include:
- Summer sausage
- Vienna sausage
- Kielbasa/Polish sausage
Is Kielbasa Keto Friendly?
Kielbasa is a traditional Polish food and is often called “Polish sausage” in America.
The word “kielbasa” simply means “sausage” in Polish, so it can be made with a wide range of ingredients and preparation methods.
Kielbasa can be made from pork, beef, lamb, chicken, or veal, and it can be sold raw, dried, or smoked. It is often seasoned with garlic, pepper, marjoram, and other spices.
Most kielbasa is low in carbs and keto-friendly, but it’s essential to read the label carefully.
Is Chicken Sausage Keto?
Chicken sausage is usually made from the dark meat of the chicken, seasoned with savory herbs and spices. It’s generally sold raw or poached.
Chicken sausage is often combined with fruits or vegetables like apples or mushrooms or even has added sugar.
Read the ingredients and nutrition label carefully when looking for keto-friendly chicken sausage.
Is Polish Sausage Keto?
Polish sausage is another name for kielbasa, and not all brands and preparations are keto-friendly. Read the nutrition label carefully.
Is Breakfast Sausage Keto?
Breakfast sausage is delicious, and many brands of breakfast sausage are keto-friendly.
However, some breakfasts sausages may include non-keto ingredients, so there are two key things to watch out for:
- Added high-carb starches. Some breakfast sausages include high-carb starches like rice or potatoes.
- Added sweeteners. Many breakfast sausages include added corn or maple syrup or sugar as a sweetener and flavor enhancer.
To find a keto breakfast sausage, read the label and look for all pork breakfast sausages without added starches or seasonings.
Is Summer Sausage Keto?
Summer sausage is a fermented American sausage that does not require refrigeration. Summer sausage is extremely low in carbs and is a keto-friendly food.
Is Italian Sausage Keto?
Like breakfast sausage, Italian sausages can be made from various ingredients. Many Italian sausages contain added sweeteners like sugar and corn syrup, but many do not.
To choose a keto-friendly Italian sausage, read the label carefully and avoid added sweeteners and carbohydrates.
Is Turkey Sausage Keto?
Most turkey sausage contains added sugar. Most brands are low in net carbs and may fit within a daily keto carb allowance, but the presence of sugar isn’t considered keto-friendly.
There are a few specific brands of turkey sausage that don’t contain added sugar, but always check the nutrition facts and ingredients list.
Is Sausage Gravy Keto?
While many sausages are keto-friendly, traditional gravy is not. Most gravy is made with flour, which acts as a thickener and gives gravy its unique texture.
You can make your own keto-friendly sausage gravy by using a keto-friendly thickener, like gelatin, xanthan gum, or egg yolks.
Is Vienna Sausage Keto?
Vienna sausage is keto-friendly. Some brands may include small amounts of corn syrup, but most Vienna sausages do not have added sweeteners, and the net carbs are low or zero.
Is Smoked Sausage Keto?
Smoked sausage isn’t a specific type of sausage; it’s a cooking method. So smoked sausages can contain a range of ingredients, and many of them are not keto-friendly.
Always read the label to determine if smoked sausage is keto-friendly.
Keto-Approved Sausage Brands
The best brands of keto-approved sausage are:
Keto Kielbasa
Pederson’s Farms Uncured Kielbasa
This traditional kielbasa from Pederson’s Farms contains no sugar and no carbohydrates. It also has certified humane meat raised without antibiotics or growth hormones.
Keto Breakfast Sausage
Naked Links Sugar-Free Breakfast Sausage
The Naked Links breakfast sausage is keto, paleo, and Whole30 approved and is handmade in small batches from simple, natural ingredients.
Keto Summer Sausage
Wisconsin’s Best Summer Sausage
Wisconsin’s Best Summer Sausages are naturally high in protein and low in carbs, with 0% carbs and just 1 gram of sugar per serving.
Keto Italian Sausage
Pederson’s Farms Italian Ground Sausage
Pederson’s Farms Italian sausage is keto, paleo, and Whole30 approved. It contains no sugar and carbs and uses vegetarian-fed and humanely raised pork without antibiotics.
Keto Turkey Sausage
The New Primal Turkey Sausage Sticks
These turkey sausage sticks from The New Primal are a great keto-friendly snack, with 0% carbs and just 1 gram of sugar per serving.
Keto Vienna Sausage
The canned Vienna sausages from Armour Star are keto-friendly, with 0% carbs and less than 1 gram of sugar per serving.
Keto Smoked Sausage
Tillamook Country Keto-Friendly Smoked Sausages
These handcrafted Tillamook Country smoked sausages are made with only natural ingredients and have no sugar and no carbohydrates.
In Summary
By definition, sausage is a mixture of meat and fats with spices and seasonings, which means that there can be tremendous variation in the specific ingredients and nutritional profile of different types and brands of sausage.
Therefore, always read the label carefully when choosing a keto-friendly sausage, and select high-quality brands you can trust.
