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Is sausage low carb? Best keto friendly sausage rolls

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The savory aroma of sizzling sausages! If you're anything like me, a good sausage is comfort food. But here's the age-old question for everyone on a low-carb or ketogenic diet: Is sausage low carb? Let's dive deep into the world of sausages and figure out their place in our keto lifestyle.

Is sausage low carb?

Before diving into specifics, it's essential to understand the fundamental aspects of sausages. Sausages are a meat product, typically made from a combination of meats like pork, beef, chicken, or turkey. But the carb content can vary based on the type of sausage and its ingredients.

The Lowdown on Different Types of Sausages

  • Pork Sausage: This is your classic breakfast sausage, and while the main ingredients are generally low in carbs, some pork sausages can have added sugars or corn syrup.
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  • Chicken Sausage: Often seen as a healthier alternative to pork sausage, chicken sausages can still have fillers that increase the carb content.
  • Beef and Turkey Sausage: Both are generally low in carbs, but like any sausage, it's essential to check the nutrition label.
  • Summer Sausage: Often filled with a combination of meats, summer sausages can be a great way to enjoy a low-carb snack, but watch out for those with corn syrup or other added sugars.
  • Chinese Sausages: These are typically higher in carbs due to the inclusion of sugars and occasionally rice.

Remember, the key is to always check the nutrition label. The grams of carbs can vary significantly between different sausage brands and even types of sausages within the same brand.

Tips for Selecting the Best Sausages for a Low-Carb Diet

  • Nutrition Label is King: Before you throw that sausage into your cart, flip it over and check the nutrition label. Look for sausages with the lowest grams of carbohydrates.
  • Homemade Sausages: Making your own sausages can be a game-changer. You control the ingredients, ensuring that no sneaky carbs make their way into your delicious meat concoction. Using natural ingredients like olive oil, garlic powder, and sea salt can elevate the taste while keeping it keto-friendly.
  • Beware of Fillers: Many store-bought sausages use binders like corn starch or lentil flour that can up the carb content. Always be on the lookout for non-keto ingredients.
  • Variety is the Spice of Life: Experiment with various recipes and types of meat. Who knows? You might find that spicy sausage made with a combination of beef and chicken is your new favorite!
  • Store Properly: Once you've found your perfect low-carb sausage, ensure they remain fresh by storing them in an airtight container.

There's something undeniably satisfying about biting into a perfectly cooked sausage roll — the crispy crust paired with savory filling is a match made in culinary heaven. If you're on the keto train, you might've thought this delight was off the menu. But guess what? With the right tweaks and tricks, sausage rolls can be made keto-friendly without sacrificing flavor! Dive into this delicious Keto Sausage Rolls recipe and relish a treat that's both tasty and aligned with your low-carb goals.

Savor the Delight of Keto Sausage Rolls!

Introducing a mouthwatering fusion of succulent meat and crisp, flaky pastry - our Keto Sausage Rolls are the epitome of indulgence without the carb guilt. Crafted with a meticulous blend of natural pork sausage, aromatic garlic, and rich mozzarella, each bite transports you to a culinary paradise. Almond flour and cream cheese come together to form the perfect low-carb pastry, wrapping the hearty filling in a tender embrace. Whether it's a fancy brunch, a family gathering, or a quiet evening snack, these sausage rolls promise unmatched flavor with every bite. And with just 3 net carbs per serving, they're not just delicious but keto-friendly too. Dive in and relish the harmonious blend of textures and flavors, all while staying true to your low-carb journey!

Keto Sausage Rolls on a plate

Keto Sausage Rolls 

Prep Time: 15 minutes

Cook Time: 20-25 minutes

Servings: 8

Net Carbs: 3 carbs per serving

Keto Sausage Rolls ingredients

Ingredients:

For the filling: 

1 lb. Natural pork sausage

2 tsp. Minced garlic

1 Large egg

½ Onion chopped

1 Tbsp. Olive oil

Salt and pepper to taste

For the pastry:

1 ½ C. Shredded mozzarella cheese

1 C. Almond flour

2 oz. Cream cheese

½ tsp. Onion powder

1 tsp. Baking powder

1 Large egg

½ tsp. Garlic powder

¼ tsp. Xanthan gum

Instructions:

 cream cheese and mozzarella cheese in a bowl

Place the cream cheese and mozzarella cheese into a bowl that is microwave safe. Heat for 30 seconds at a time until completely melted. 

killet over medium heat with onion

Heat  the olive oil in a skillet over medium heat and add in the onion. Saute until the onion is softened. 

Added the garlic to the skillet

Add the garlic to the skillet, and saute for 30 seconds longer. Remove, and let the mixture cool. 

cheese mixture to a mixing bowl to make pastry

Place the cheese mixture to a mixing bowl, and blend with the remaining pastry ingredients until a dough has formed. Chill the dough for 30 minutes. 

Mix the cooled onion mixture in a bowl with the sausage, egg and salt and pepper to taste. Set aside. 

Preheat the oven to 400 degrees. 

cooled dough rolled out between two pieces of parchment paper, and cut into 8 evenly sized squares or rectangles. 

Roll the cooled dough out between two pieces of parchment paper, and cut into 8 evenly sized squares or rectangles. 

sausage filling down the center of each piece of dough

Place a layer of the sausage filling down the center of each piece of dough, and roll the dough closed over it. 

sausage rolls on a parchment lined baking sheet

Layer the sausage rolls on a parchment lined baking sheet, and bake for 20-25 minutes, or until browned and cooked through.

cooked keto sausage rolls

Top Tips for Perfect Keto Sausage Rolls

  • Choosing Your Sausage: Opt for sausages that are free from additives and fillers. The more natural and unprocessed your sausage, the better it'll taste and align with your keto objectives.
  • Dough Consistency: When mixing the pastry ingredients, aim for a dough that's not too sticky. If it feels overly wet, you can add a bit more almond flour a tablespoon at a time.
  • Chilling is Crucial: Don't rush the chilling process for the dough. This step ensures the dough is easier to roll out and retains its shape during baking.
  • Use Fresh Ingredients: Fresh minced garlic and freshly chopped onions can make a world of difference in flavor compared to their pre-packaged counterparts.
  • Baking to Perfection: Keep an eye on your sausage rolls during the final minutes of baking. Depending on your oven, they might need less or more time. They should be golden brown for the perfect crispness.
  • Let Them Rest: After you pull them out of the oven, let your sausage rolls rest for a few minutes. This helps the flavors meld and makes them easier to serve.
  • Spice It Up: If you enjoy a kick, consider adding a pinch of red pepper flakes or a dab of spicy sauce to your sausage mixture.
  • Serving Suggestion: While these are delicious on their own, consider serving with a side of keto-friendly dipping sauce, like a sugar-free tomato sauce or a rich, creamy aioli.
Keto Sausage Rolls recipe

FAQs on Sausages and Carbs

1. Can I eat sausages on a ketogenic diet?

Absolutely! As long as you opt for sausages with low carb content, they can fit perfectly into a healthy keto diet. However, always check the nutrition label and ingredient list to be certain.

2. Which is the lowest carb sausage?

It varies by brand, but typically, pure meat sausages without fillers or added sugars are the lowest in carbs. Beef and turkey sausages are generally good options. But the best way to ensure a low carb count is by making homemade sausages.

3. How do I make my sausages?

There are countless recipes available, but for a simple start, combine ground meat, olive oil, salt, red pepper flakes, and your favorite herbs and spices. Once mixed, you can form sausage links or patties and cook them in a skillet or air fryer.

4. Why are some sausages high in carbs?

Many sausages have fillers, added sugars, or ingredients like corn syrup that increase their carb content. Some sausages, like Chinese sausages, inherently have more carbs due to their ingredient composition.

5. Are hot dogs considered sausages?

Yes, hot dogs are a type of sausage. However, many hot dogs contain fillers, so be sure to read the nutrition label and ingredient list.

Key Takeaways: is sausage low carb?

Is Sausage Low Carb?

Generally, yes! Sausages, by nature, are predominantly meat-based and hence are inherently low in carbs. However, not all sausages are created equal. Some sausages, especially those commercially produced, might have fillers or added sugars that up their carb count. This is why it's paramount to always check the nutrition label. Understanding what goes into your sausage is the first step in ensuring it aligns with your low-carb or keto goals.

The Variety in Sausages

There's a delightful variety of sausages available in the market, from the succulent pork to the leaner chicken to the hearty beef. Each type of sausage offers a unique flavor profile and, more importantly, its carb profile:

  • Pork Sausages: Often relished as breakfast sausages, they are usually low in carbs. However, variations with added flavorings or sweeteners might contain hidden carbs.
  • Chicken Sausages: Lighter than their pork counterparts, chicken sausages are a good choice for those looking for leaner meat. Still, be cautious as some might have breadcrumbs or other fillers.
  • Beef Sausages: Generally lower in carbs, these are an excellent option for those following a ketogenic diet. Again, the keyword is to check for added fillers.

Homemade Sausages: A Control Over Carbs

One of the joys of cooking at home is the control over ingredients. Making your own sausages not only ensures fresh and flavorful outcomes but also allows for precise control over what goes into them. This means you can effortlessly tailor your sausages to be low-carb, using only the ingredients that align with your dietary needs.

Sausages in the Realm of Keto

The ketogenic diet emphasizes low carb intake coupled with high healthy fats. Given the primary ingredient in sausages is meat, which is high in protein and fats and low in carbs, sausages can fit seamlessly into a keto regimen. However, the emphasis lies in choosing the right kind of sausage. Opt for those rich in healthy fats, devoid of non-keto fillers.

Beware of the Fillers and Sugars

A sausage might seem like just seasoned meat, but it's not always so straightforward. Some sausages, especially the commercially produced ones, might have added sugars, corn syrup, or fillers like breadcrumbs. These additions can quickly turn a seemingly keto-friendly food into a carb-heavy no-go. Thus, it's essential to be discerning and always be cautious of added sugars and fillers.


Remember, while sausages can be a delicious and fitting part of a low-carb diet, being informed and vigilant about your choices is key.

Yield: 8

Keto Sausage Rolls

sausage rolls on a parchment lined baking sheet

Introducing a mouthwatering fusion of succulent meat and crisp, flaky pastry - our Keto Sausage Rolls are the epitome of indulgence without the carb guilt. Crafted with a meticulous blend of natural pork sausage, aromatic garlic, and rich mozzarella, each bite transports you to a culinary paradise. Almond flour and cream cheese come together to form the perfect low-carb pastry, wrapping the hearty filling in a tender embrace. Whether it's a fancy brunch, a family gathering, or a quiet evening snack, these sausage rolls promise unmatched flavor with every bite. And with just 3 net carbs per serving, they're not just delicious but keto-friendly too. Dive in and relish the harmonious blend of textures and flavors, all while staying true to your low-carb journey!

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • For the filling:
  • 1 lb. Natural pork sausage
  • 2 tsp. Minced garlic
  • 1 Large egg
  • ½ Onion chopped
  • 1 Tbsp. Olive oil
  • Salt and pepper to taste
  • For the pastry:
  • 1 ½ C. Shredded mozzarella cheese
  • 1 C. Almond flour
  • 2 oz. Cream cheese
  • ½ tsp. Onion powder
  • 1 tsp. Baking powder
  • 1 Large egg
  • ½ tsp. Garlic powder
  • ¼ tsp. Xanthan gum

Instructions

  1. Place the cream cheese and mozzarella cheese into a bowl that is microwave safe. Heat for 30 seconds at a time until completely melted.
  2. Heat the olive oil in a skillet over medium heat and add in the onion. Saute until the onion is softened.
  3. Add the garlic to the skillet, and saute for 30 seconds longer. Remove, and let the mixture cool.
  4. Place the cheese mixture to a mixing bowl, and blend with the remaining pastry ingredients until a dough has formed. Chill the dough for 30 minutes.
  5. Mix the cooled onion mixture in a bowl with the sausage, egg and salt and pepper to taste. Set aside.
  6. Preheat the oven to 400 degrees.
  7. Roll the cooled dough out between two pieces of parchment paper, and cut into 8 evenly sized squares or rectangles.
  8. Place a layer of the sausage filling down the center of each piece of dough, and roll the dough closed over it.
  9. Layer the sausage rolls on a parchment lined baking sheet, and bake for 20-25 minutes, or until browned and cooked through.

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In Conclusion: is sausage low carb?

Sausages can indeed be a tasty part of a low-carb or ketogenic lifestyle. With the plethora of options available in the grocery store and countless homemade recipes, there's no need to deny your taste buds the pleasure of a good sausage. It's all about making informed choices, reading labels, and sometimes getting a bit creative in the kitchen. After all, living a healthy lifestyle doesn't mean sacrificing flavor. Enjoy your keto journey and those delightful low-carb sausages!

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