Chicken Sausage Keto Recipes: High Fat, Low Carb Delights

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KEY TAKEAWAY

• Quick and easy meal prep options for busy keto enthusiasts.
• Flavorful recipes packed with healthy fats and protein.
• Low-carb alternatives to classic comfort foods featuring chicken sausage.

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“Chicken sausage makes the perfect high-fat, low-carb meal for a keto diet,” says chef Sarah, a keto expert.As someone who’s been on the keto journey for years, let me tell you – finding tasty yet diet-friendly foods can be a real struggle.But then I discovered the magic of chicken sausage! These little beauties pack a serious punch of flavor while keeping carbs at bay.Crazy, right? From hearty breakfast skillet to zesty Italian dinners, chicken sausage recipes have become my go-to keto lifesavers.Get ready to have your mind (and taste buds) blown as I share my favorite ways to enjoy this low-carb marvel.Trust me, you won’t be able to resist!

Easy Chicken Sausage Keto Recipes

Source: Judi’s Keto Kitchen

Keto Sausage and Egg Breakfast Casserole

I can attest to the deliciousness and convenience of a good sausage and egg breakfast casserole.After trying out countless recipes, I’ve found that this dish is not only a crowd-pleaser but also incredibly easy to whip up, making it a go-to for busy mornings.Here’s what you’ll need:Ingredients:

• 1 lb chicken sausage links, sliced (I prefer using a low-carb brand like Aidells or Applegate)
• 10 large eggs, whisked
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 1/4 cup chopped green onions
• 1 tsp garlic powder
• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Grease a 9×13 inch baking dish with butter or cooking spray.
3. Spread the sliced sausages evenly across the bottom of the baking dish.
4. In a separate bowl, whisk together the eggs, heavy cream, green onions, garlic powder, salt, and pepper.
5. Pour the egg mixture over the sausages.
6. Top with shredded cheddar cheese.

Baking Instructions

Bake for 25-30 minutes

The casserole is done when the center is set and the top is golden brown

Let it cool for 5 minutes before serving

Pro Tips:

• For added veggies, sauté spinach, mushrooms, or bell peppers and mix them in with the sausages.
• Use a combination of sausages for extra flavor, like spicy Italian and smoked kielbasa.
• Refrigerate or freeze individual portions for easy reheating throughout the week.

Sheet Pan Chicken Sausage and Veggies

Looking for a quick and nutritious meal that checks all the keto boxes?Look no further than this sheet pan chicken sausage and veggie extravaganza!I’ve learned that sheet pan meals are a game-changer for busy weeknights.Here’s what you’ll need:

• 1 package (12 oz) smoked chicken sausage, sliced
• 1 red bell pepper, sliced
• 1 head of broccoli, cut into florets
• 1 lb Brussels sprouts, halved
• 1 red onion, sliced
• 3 tbsp olive oil
• 2 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Line a large rimmed baking sheet with parchment paper or a silicone mat.
3. In a large bowl, combine the sliced sausage, bell pepper, broccoli, Brussels sprouts, and red onion.
4. Drizzle with olive oil and sprinkle with Italian seasoning, salt, and pepper.
5. Toss everything together until evenly coated.

Roasting Instructions

Spread the mixture in a single layer on the prepared baking sheet

Roast for 20-25 minutes, shaking the pan halfway through

The veggies should be tender, and the sausage should be heated through

Serving Suggestions:

• Serve as is for a complete meal or pair it with a side salad or cauliflower rice.
• Squeeze fresh lemon juice over the top for a bright, zesty flavor.
• Add grated Parmesan cheese or crumbled feta for an extra kick of flavor.

Cajun Chicken and Sausage Vegetable Skillet

If you’re in the mood for some bold, zesty flavors, this Cajun chicken and sausage vegetable skillet is sure to hit the spot.I’ve learned that dishes like this not only satisfy my cravings but also provide a hearty, protein-packed meal.Here’s what you’ll need:

• 1 lb smoked andouille sausage, sliced
• 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces
• 2 tbsp olive oil
• 1 red bell pepper, sliced
• 1 yellow squash, halved and sliced
• 1 zucchini, halved and sliced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tsp Cajun seasoning
• Salt and pepper, to taste

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sausage and chicken, and cook until browned, about 5 minutes.
3. Add the bell pepper, squash, zucchini, onion, garlic, and Cajun seasoning.
4. Season with salt and pepper, and stir to combine.

Cooking Instructions

Continue cooking for 10-15 minutes, stirring occasionally

The vegetables should be tender, and the chicken should be cooked through

Adjust seasoning as needed

Serving Suggestions:

• Serve over cauliflower rice or zucchini noodles for a low-carb option.
• Top with sliced avocado, chopped cilantro, or a dollop of sour cream.
• Pair with a side salad for a complete meal.

Sausages have become a staple in my kitchen.With their versatility and endless flavor combinations, they add excitement to my low-carb lifestyle while keeping me satisfied.Whether you’re whipping up a breakfast casserole, sheet pan dinner, or a zesty skillet, sausages are sure to become a go-to ingredient for your keto journey.

Understanding Chicken Sausage for Keto

Nutritional Profile of Chicken Sausage

I’ve come to appreciate the versatility and convenience of chicken sausage.But before we dive into the benefits, let’s take a closer look at its nutritional profile.

Nutrient	Typical Values (per 3oz serving)
Calories	170-200
Total Fat	12-16g
Saturated Fat	3-5g
Protein	12-16g
Carbohydrates	1-3g
Fiber	0-1g
Sodium	400-800mg

A few key points to note:

• Chicken sausage is a fantastic source of protein, with each serving packing around 12-16 grams.
• It’s relatively low in carbohydrates, typically containing only 1-3 grams per serving, making it a keto-friendly option.
• The fat content varies but generally provides a good amount of healthy fats, which are essential for a well-rounded keto diet.
• Sodium levels can be high, so it’s important to choose brands with lower sodium content or adjust your intake accordingly.

Benefits of Chicken Sausage for a Keto Diet

After years of trying out different keto-friendly foods, I’ve come to appreciate the many benefits of incorporating chicken sausage into my diet.Here are a few reasons why it’s a fantastic addition:

1. Low in Carbs: As mentioned earlier, chicken sausage is typically low in carbohydrates, making it a perfect fit for a keto lifestyle.
2. Rich in Protein: With its high protein content, chicken sausage can help you feel fuller for longer, making it easier to stick to your diet.
3. Versatile: Chicken sausage can be used in a wide variety of keto-friendly recipes, from breakfast casseroles to skillet dinners, adding flavor and variety to your meals.
4. Convenient: Pre-cooked chicken sausages are a convenient option for busy days when you need a quick and easy meal.

Choosing Low-Carb Chicken Sausage Brands

Not all chicken sausages are created equal, and some brands may contain hidden carbs or fillers.To ensure you’re making the best choice for your keto diet, here are a few tips:

• Read the Labels: Always check the nutrition labels and ingredient lists. Look for sausages with low net carbs (ideally under 2g per serving) and no added sugars or high-carb fillers like wheat flour or corn syrup.
• Opt for Natural Ingredients: Choose sausages made with natural ingredients like chicken, spices, and herbs, rather than those with long lists of additives and preservatives.
• Consider Sodium Content: While sausages can be a great source of protein and healthy fats, some brands can be high in sodium. If you’re watching your sodium intake, look for low-sodium options or adjust your portion sizes accordingly.

Here are some examples of low-carb chicken sausage brands to consider:

Brand	Net Carbs	Protein	Fat
Aidells Italian Style with Mozzarella Cheese	2g	14g	12g
Applegate Naturals No Sugar	0g	11g	8g
Pederson’s Natural Farms No Sugar Added	1g	7g	12g

Remember, while chicken sausage can be a fantastic addition to a keto diet, moderation is key.Enjoy it as part of a balanced, nutrient-dense meal plan, and don’t hesitate to experiment with different flavors and recipes to keep things exciting!

Versatility of Chicken Sausage

One-Pan Meals

I’m always on the lookout for convenient and hassle-free meal options that don’t compromise on flavor or nutrition.That’s where one-pan meals featuring chicken sausage come into play.After years of trying out these things, I’ve found that these dishes are an absolute game-changer for busy weeknights.

One-Pan Favorites

Chicken Sausage and Veggie Skillet

Sausage and Cauliflower Rice Bake

Sheet Pan Sausage and Roasted Vegetables

The best part? Minimal cleanup! Just toss everything into one pan, and voilà – a delicious, keto-friendly meal is ready to be devoured.

Flavor Combinations

One of the beauties of chicken sausage is its ability to take on a wide range of flavors.From spicy to smoky, savory to sweet, the possibilities are endless.Here are a few mouthwatering combinations I’ve come to love:

Flavor Profiles	Ingredients
Italian Herb	Basil, oregano, garlic, sun-dried tomatoes
Southwestern	Chipotle, cumin, cilantro, lime
Maple Breakfast	Sugar-free maple syrup, cinnamon, pecans
Cajun	Paprika, cayenne, onions, bell peppers

Don’t be afraid to experiment and create your own unique flavor blends – that’s half the fun!

Snacks and Appetizers

Who says chicken sausage has to be relegated to main dishes? These tasty links make for fantastic snacks and appetizers, too.Slice them up and serve them with your favorite keto-friendly dips or toppings for a satisfying and protein-packed nibble.

Snack Ideas	Topping Suggestions
Sausage Skewers	Cheese cubes, pickled veggies
Sausage Bites	Guacamole, salsa, sour cream
Sausage Wraps	Lettuce leaves, cream cheese, jalapeños
Sausage Balls	Cheddar cheese, almond flour, chives

Trust me, once you’ve experienced the convenience and deliciousness of chicken sausage, you’ll be hooked.It’s a keto-friendly ingredient that truly delivers on versatility, making it a must-have in any low-carb kitchen.

Tips for Making Chicken Sausage Keto-Friendly

Read Nutrition Labels Carefully

I can’t stress enough the importance of reading nutrition labels carefully.Not all chicken sausages are created equal, and some can be loaded with hidden carbs and additives that can quickly derail your efforts.

What to Look For

Net Carbs: Aim for less than 2g per serving

Protein: Higher is better for satiety

Fat: Choose sausages with healthy fats like olive oil

Sodium: Watch for high sodium levels

Don’t just glance at the front of the package – turn it over and scrutinize the ingredient list.Steer clear of sausages with fillers like wheat flour, sugar, or corn syrup.

Choose Whole Ingredients Over Processed

Whenever possible, opt for chicken sausages made with whole, natural ingredients.Sure, those pre-cooked links might be convenient, but they often come with a laundry list of preservatives and additives you’d rather avoid.Look for sausages that feature simple ingredients like:

• Organic chicken
• Herbs and spices
• Sea salt
• Olive oil

The fewer ingredients, the better!This way, you know exactly what you’re putting into your body.

Watch Out for Added Sugars

Even if a chicken sausage brand claims to be “keto-friendly” or “low-carb,” don’t take their word for it.Hidden sugars can lurk in unexpected places, like maple syrup or honey.When I first started my keto journey, I naively thought that a sausage labeled “all-natural” would be safe.Boy, was I wrong! Always scan the ingredient list for any form of added sugar, no matter how innocuous it may seem.

Explore Different Brands and Flavors

The world of chicken sausage is vast and varied, with countless brands and flavor profiles to explore.Don’t be afraid to venture beyond your usual go-to and try something new!

Brand Suggestions

Aidells

Applegate

Pederson’s Natural Farms

Gilbert’s Craft Sausages

From spicy andouille to Italian herb, there’s chicken sausage out there to tantalize every taste bud.Experimenting with different flavors not only keeps things interesting but also ensures you’re getting a wide range of nutrients.Remember, the key to making chicken sausage a keto-friendly staple is to be a savvy label reader and prioritize whole, natural ingredients.With a little diligence and an open mind to trying new brands and flavors, you’ll be well on your way to enjoying this delicious and versatile protein without sacrificing your ketogenic lifestyle.

Frequently Asked Questions

Are all chicken sausages keto-friendly?

Not necessarily.While chicken sausages are generally lower in carbs than traditional pork sausages, it’s crucial to read the nutrition labels carefully.Some chicken sausage brands may contain added sugars, fillers, or high-carb ingredients that can quickly add up and kick you out of ketosis.Always look for sausages with minimal net carbs (ideally less than 2-3g per serving) and clean ingredient lists.

How can I incorporate chicken sausages into my keto meal plan?

Chicken sausages are incredibly versatile and can be used in a variety of keto-friendly dishes.They make an excellent addition to breakfast casseroles, frittatas, or omelets.For lunch or dinner, try slicing them up and adding them to salads, stir-fries, or one-pan meals with roasted veggies.You can even enjoy them as a high-protein snack with some keto-friendly dipping sauces.

Can I make my own keto-friendly chicken sausages at home?

Absolutely! Making your own chicken sausages at home gives you complete control over the ingredients and allows you to customize the flavors to your liking.You’ll typically need ground chicken, spices, and a binding agent like egg or almond flour.There are plenty of keto-friendly recipes available online that provide detailed instructions and ingredient lists.

Are there any specific brands of chicken sausages that are particularly keto-friendly?

Some popular keto-friendly chicken sausage brands include Aidells, Applegate, Pederson’s Natural Farms, and Gilbert’s Craft Sausages.However, it’s always best to double-check the nutrition labels and ingredient lists, as formulations can change over time.Look for sausages with minimal net carbs, high protein content, and no added sugars or fillers.

Conclusion

Chicken sausage, the unsung hero of the keto world, has proven itself to be a low-carb lifesaver time and time again.From breakfast to dinner, and even snack time, these little flavor bombs have become a staple in my kitchen.Who would’ve thought that something so delicious could also be so keto-friendly? With their high-fat, low-carb nutritional profile, chicken sausages have allowed me to indulge my cravings without sabotaging my diet.And let’s not forget the endless possibilities for flavor combinations and cooking methods – the variety is truly mind-boggling!So, my fellow keto warriors, if you haven’t already hopped on the chicken sausage bandwagon, what are you waiting for? Embrace these savory delights and watch as they transform your keto journey into a flavorful adventure.Trust me, your taste buds (and your waistline) will thank you.Ready to dive into the world of chicken sausage keto recipes? Leave a comment below and let me know your thoughts!

References

1. https://www.healthline.com/nutrition/ketogenic-diet-101
2. https://lakewoodmeats.com/blogs/butcher-shop-blog/6-foods-to-eat-on-a-keto-diet#:~:text=3.,no%20fillers%20%E2%80%93%20just%20great%20meat.

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