Sausages can be enjoyed at pretty much every meal. From breakfast to lunch to dinner to snacks. They are very versatile and come in all sorts of varieties, but they are usually a mixture of ground meats and spices in a casing.
A brief history of sausages
Sausages appear all over the world and almost every culture has its own traditional sausage recipe. Food historians have even traced the first sausage all the way back to 3100BC, to ancient Mesopotamia, where the Sumerian culture was prevalent. From there the sausage concept migrated to Turkey circa 1000BC (sujuk) and to China circa 580BC (lap cheong). These two cultures are still eating those sausages.
Sausages can be included in any meat based recipe making the cooking process easier as the meat is already seasoned with a variety of spices. But be careful and read the label and ingredients list carefully as some sausages might contain wheat flour or bread crumbs for binding.
So let’s clear up some misconceptions…
Are sausages keto-friendly?
Yes, but you can’t automatically assume all types of sausages are keto-friendly, as some recipes use flour or cornstarch as a binding agent. And some use sugar, honey, maple syrup in the seasoning.
Is summer sausage keto-friendly?
Yes! This type of sausage is perfect on a keto diet and is a great addition to a charcuterie board. Plus, it has a high sodium content and can give you a much needed electrolyte boost.
Is breakfast sausage keto-friendly?
Yes, but not all of them. The regular breakfast sausage has about 1 gram of carbs per link, but the specialty types can be hidden carb bombs. In particular, it’s best to avoid those that contain maple syrup.
Is Italian sausage keto-friendly?
Yes, this flavorful sausage contains just 3 grams of carbs and is a great addition in a variety of dishes.
Are Vienna sausages keto-friendly?
Yes, these are also great on the keto diet, as they contain only 2 grams of carbs.
Is smoked sausage keto-friendly?
It depends on the sausage, but most of them contain around 5 grams of carbs per serving. The popular kielbasa, for example, has sugar as one of the ingredients and so would not be suitable on keto.
What recipes can be made using sausages?
Ingredients: butter, breakfast sausage, heavy cream, cheese, onion, broth
Gravy is that one weird sauce ever present on the table whether it’s breakfast, lunch or dinner. It’s usually full of carbs, but this easy recipe is not only keto friendly, but it also has that nostalgic gravy taste, perfect for pairing with some roast beef or meatloaf.
Ingredients: sausage, zucchini, coconut oil, eggs, coconut cream
This fluffy, eggy casserole is amazing not only for breakfast, but also for brunch. Plus, you can change the flavor profile simply by choosing a different sausage or substituting the zucchinis with other keto-friendly vegetables, like mushrooms, spinach, or tomatoes.
Ingredients: Italian sausage, green bell peppers, red bell peppers, onion, garlic, tomato sauce
Sausage and peppers is a quick, keto-friendly dish with many different faces. It can be a stew if you add extra water or broth.. Or, if you keep the water level low, it can be used as stuffing for an omelette or an enchilada. It’s perfect for a multitude of occasions and it can be prepared in advance. It keeps very well in the fridge and it gets even tastier the second day.
Keto sausage balls
Ingredients: sausage, egg
Yes, it can be this simple. This two-ingredient recipe is quick, easy, and cost effective. It’s perfect as a game day snack or an appetizer for a special event. It freezes very well, so you can batch prepare this.
Ingredients: sausage, spinach, bell pepper, egg, onion, pork rinds
This is one of those recipes that gets better with time. It’s perfect for breakfast as it can be prepared in advance and stored in the fridge where the flavors will blend and enhance the recipe.
Ingredients: sausage, egg, cream cheese, shredded cheese, coconut flour
This is another recipe that needs to be added to your meal-prep list. It freezes very well and can be cooked from frozen. It’s great for breakfast or as a game snack. It’s also great as a to-go snack, just toss a few in a ziplock bag and you’re good to go.
Photo Credit: Lisa from Low Carb Yum
Ingredients: chicken broth, fresh kale, sausage, mushrooms, garlic, salt, pepper.
There can be nothing quite like a delicious bowl of soup when you need warming up or if you are feeling a bit low – it’s kind of like a hug in a bowl! This amazing keto-friendly soup has chunks of sausage, mushroom, and kale and it uses chicken broth as the base. If you like a thicker soup you could add in some cauliflower, but this dish is delicious as it is.
Ingredients: Italian sausage, bacon, onion, garlic, chicken broth, coconut cream, kale
Italian sausage is a very flavorful variety of sausage, and it goes so well into a light, brothy soup, giving it a particular depth of flavor. This Zuppa Toscana recipe is a great autumn dish that will warm your heart and make you forget about the rainy weather.
Ingredients: sausage, egg, cream cheese, mozzarella, almond flour
The secret to these biscuits is the dough, which uses only a few ingredients to great effect. The biscuits turn out salty, flaky, cheesy, and delicious. And they pair so well with our previous keto sausage gravy recipe that no one will notice they are low-carb and good for you.
Ingredients: sausage, onion, celery, garlic, chicken broth, egg
Even if you are sticking to Keto during the holidays, there is no need to skip one of the most important parts of the Thanksgiving meal…the stuffing. With this recipe you get a crunchy stuffing, filled with protein and fiber. You can even use the previous biscuit recipe for the breading.
2-ingredient Keto sausage egg cups
Ingredients: sausage, eggs
Egg cups are usually made using bacon rashers, but you can always replace the bacon with sausages. Line each muffin tin with a thin, compact layer of sausage meat. Beat and season the eggs and fill the cups ? of the way. You can add diced onion or bell peppers to your egg mixture, if you want more flavor. Bake in a 350°F (175°C) pre-heated oven for up to 20-25 minutes or until the sausage is cooked.
Ingredients: Italian sausage, butter, carrot, cauliflower, kale, onion, chicken broth, heavy cream
This hearty soup made using Italian sausage brings the flavors of Italy straight to your kitchen. It’s perfect for either lunch or dinner, and the best part is you can make it in a crockpot and not worry about cleaning up multiple pans. The rich and creamy broth balances out the earthy tones of the sausage creating a perfect autumn dish.
Ingredients: bacon, yellow onion, cabbage, salt, garlic powder, beef broth, bay leaves, Italian chicken sausages, parsley.
This is another great adaptable Paleo and Keto recipe that the whole family will enjoy! You can use whatever sausages your family likes, even spicy ones to give the dish a kick, but it might be better to use mild if you are cooking this for the kids. If you don’t have a Dutch oven you can make this on the stove top in a normal pot but be careful to stir often so the food doesn’t catch on the bottom.
Ingredients: smoked sausage, shrimp, onion, garlic, red bell pepper, celery, tomatoes, chicken broth
This recipe can rival any of the traditional Louisiana style gumbo recipes. It lacks nothing in depth and flavor, and you won’t even miss the starchy vegetables that are usually found in these types of stews. Trust us, this gumbo will become your go-to comfort food in no time.
Ingredients: sausage, bell pepper, mushrooms, cauliflower, marinara sauce, butter, mozzarella
This is a great dish to make after a long day at work as it’s quick and doesn’t require much in terms of prep time. You can even skip the grated cheese on top for a dairy free version. These stuffed bell peppers are even more delicious if you serve them with a side of coconut sour cream or regular sour cream.
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: sausage, capers, sun-dried tomatoes, eggs
The frittata is a traditional spanish style omelette that usually has two main ingredients: eggs and potatoes. Of course, potatoes are too starchy to be included in a keto diet, but there are other options for making a frittata. This recipe hits all the notes of a traditional dish without the heavy carb content. The sun-dried tomatoes and basil add an earthy flavor and balance out the richness of the eggs and the sausage.
Photo Credit: Tasha from Ketogasm
Ingredients: sausage, mozzarella, cheese, egg, garlic powder, marinara sauce, olives, Canadian bacon, pepperoni.
This meat-based pizza is so low-carb that it will definitely fit into your diet plan! The recipe calls for ground turkey for the base, but you can replace it with some italian sausage for added flavor. The base can be as thick or thin as you like it, but the thinner the crust the crisper it will be. Again with this recipe, the toppings can be adjusted to suit your palate, so if you don’t like olives just swap them for something else! However, I suggest you try the bacon and pepperoni combo – it tastes amazing!
Ingredients: sausage, zucchini, onion, garlic, tomato, parmesan
This recipe is similar to the stuffed bell peppers recipe, but the cook and prep time is lower, and it requires even less ingredients. This dish has enough protein, vegetables and fat to keep everyone satisfied. Plus, these boats are delicious, healthy, and cheesy at the same time!
Ingredients: smoked sausage, broccoli, cream cheese, mayonnaise, cheddar, parmesan
This is another recipe that’s perfect for the busy person. It uses smoked sausage which cooks very fast due to the smoking process. That makes it quick and time effective. Plus, the sausage and broccoli will be swimming in a creamy sauce that will make you drool. It’s suitable either as a main meal or a side dish, it’s all up to you how you include this on the menu.
Ingredients: sausage, egg, almond flour, parsley, coconut oil
This has got to be my favorite way of eating eggs. It’s so simple to make but it really packs a punch. Cover a hard boiled egg with a thin layer of sausage meat. Make sure the meat is uniform and perfectly covers the egg. For the coating, use a beaten egg and some almond flour. Dip the scotch egg first in the beaten egg, then in the almond flour, and repeat. Let it sit for a minute or two, and then deep fry it until it’s golden brown. Be careful to keep the sausage layer thin, so it has enough time to cook through.