Nothing says summertime like brats on the grill, outdoors with friends and family. But let’s be honest - there’s never a bad time for bratwurst! So can you eat brats on carnivore diet? More importantly, are brats good for carnivore diet? You don’t want to derail your progress, after all. This comprehensive guide explores the role of sausage, particularly bratwurst, in the carnivore diet. It examines which types are permissible, which to avoid, and how to incorporate them into your meal plan effectively.
Fundamentals of the Carnivore Diet
The carnivore diet rules are as straightforward as they sound: animal foods only. That’s literally it. No vegetables, fruits, nuts, seeds, grains, or anything processed whatsoever. The Carnivore Diet focuses on eating only animal products, such as meat, fish, eggs, and some dairy. That means you eat meat, fish, eggs, and if you can tolerate it, ultra-processed dairy. The main goal of this diet is to induce ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates.
Ketosis occurs when you reduce carbohydrate intake and increase fat, allowing your body to rely on fat as its main energy source. This shift not only supports weight loss but also helps stabilize blood sugar levels, reduce inflammation, and improve mental clarity. The idea is to reset the body, reduce inflammation, support digestion, stabilize energy, and eliminate decision fatigue. There are quite a few other benefits as well, like the fact that you don’t have to count calories or deal with any macronutrient math. Some people find dramatic relief from autoimmune symptoms, mental fog, skin issues, and more. Others just enjoy the mental clarity and consistency. It’s easy to feel like you’re on the outside at barbecues, office lunches, or even the grocery store. Sometimes, even seasoned carnivore eaters aren’t sure what actually counts.
Permitted Foods:
- Meat, including beef, pork, lamb, and other red meats
- Fish and Seafood, including salmon, mackerel, sardines, and shellfish
- Dairy, including cheese, butter, and heavy cream
- Eggs
Sausage is also one of the popular meat products that many people like to eat during the Carnivore Diet. So, let’s see which kinds are allowed.
Can You Eat Sausage on a Carnivore Diet?
Carnivores who want to induce ketosis and lose weight always ask, “Can you eat sausage on a Carnivore Diet?”. Yes, you can include sausage, especially for breakfast, but you need to check a few things. Yes, sausages can be a tasty addition to the Carnivore Diet, but not all sausages are Carnivore-friendly, and there are several factors to consider.
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A sausage is suitable for the Carnivore Diet if it contains 100% meat, such as ruminants like beef and pork, or poultry like chicken or other animal meats, without any plant-based fillers or additives. Seasonings are also important to consider, and you should choose sausages with minimal plant-based seasoning. The simpler the ingredient list, the better the sausage aligns with the principles of the Carnivore Diet.
Ingredients to Watch Out For
To choose the best sausage for the Carnivore Diet, you should read the ingredient label carefully because many sausages contain additives and fillers that are not allowed on the Carnivore Diet, including:
- Plant-Based Fillers: Ingredients like soy and grains that are often used to bulk up sausages
- Sugars and Sweeteners: Some sausages contain added sugars or artificial sweeteners for a better texture and flavor, but they’re high in carbohydrates and are against the Carnivore rules.
- Vegetable Oils: Some sausages can include vegetable oils to extend their shelf life, but they’re plant-based and can disrupt the diet's focus on consuming only animal fats.
To ensure your sausage doesn’t contain these additives and enjoy it on your Carnivore Diet, you need to know which types are better options.
The Best Sausages for the Carnivore Diet
Sausages can be made with different meats and ingredients, including:
- Beef Sausage
- Pork Sausage
- Lamb Sausage
- Chicken Sausage
- Venison Sausage
These sausages are the best choices because they are generally made with 100% meat and minimal additives, which makes them a great option for Carnivore Diet.
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Beef Sausage
Beef sausage is a staple for many on the Carnivore Diet. It's made entirely from beef, offering high protein and fat content with almost zero carbohydrates. Beef sausages are often minimally seasoned, so they’re a yummy and Carnivore-friendly option. Beef also provides various necessary nutrients. For example, you can get the following nutrients by consuming 100 grams of beef sausage:
- Calories: 332 kcal
- Fat: 28 g
- Carbohydrates: 0.35 g
- Protein: 18.2 g
Pork Sausage
Pork sausage is another popular choice for its rich flavor and good fat content. Pork sausages are usually seasoned with basic ingredients like salt and pepper without non-Carnivore additives. The higher fat content of pork sausage makes it a good choice for those on a low-carb diet who want to maintain energy levels. Also, it provides enough protein with very low carbohydrates. 100 grams of this sausage contains about:
- Calories: 325 kcal
- Fat: 27.25 g
- Carbohydrate: 1.42 g
- Protein: 18.53 g
Lamb Sausage
Lamb sausage is a great addition to your Carnivore meals due to its delicious taste and texture. These sausages are generally made with simple seasonings, allowing you to taste the natural flavor of the lamb. It’s one of the best choices for the Carnivore Diet as it has zero carbohydrates together with high fat and protein content. 100 grams of lamb sausage provides about:
- Calories: 333 kcal
- Fat: 29.17 g
- Carbohydrate: 0 g
- Protein: 14.58 g
Chicken Sausage
If you’re looking for a leaner sausage option, chicken sausage is a good choice. It contains lower fat and fewer calories than beef or pork sausages but still provides good protein content. Animal fats are often added during preparation to boost fat content and make it more suitable for the Carnivore Diet. It has slightly more carbohydrates than other sausages, but it still provides good levels of fat and protein with calories. When you eat 100 grams of chicken sausage, you'll get about:
- Calories: 176 kcal
- Fat: 10.59 g
- Carbohydrate: 5.88 g
- Protein: 14.12 g
Venison Sausage
Venison sausage is made from deer meat, which contains more fat than chicken sausage but has a lower protein content. It can also be a good source of important nutrients like iron and B vitamins. Additionally, it contains high levels of healthy fat, which makes it a good choice for high-fat diets like Carnivore. In 100 grams of venison sausage, there are about:
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- Calories: 299 kcal
- Fat: 26.1 g
- Carbohydrate: 4.29 g
- Protein: 10.9 g
Sausage for Breakfast on the Carnivore Diet
Sausage is also a good choice for breakfast because it's high in fat and protein, which keeps you full and energized throughout the day. Pork and beef sausages are the best breakfast choices on the Carnivore Diet due to their rich nutritional profiles and health benefits.
Pork sausage is rich in protein and healthy fats, which are essential for providing energy in the Carnivore Diet. It also contains vitamins like B12, which support brain function and energy levels. Pork fat is also a good source of monounsaturated fats, which are beneficial for heart health. Additionally, pork sausage is packed with minerals like zinc and iron, which are crucial for immune function and oxygen transport in the body. It makes pork sausage a satisfying and energy-dense option for Carnivore breakfast, keeping you full longer and reducing the need for mid-day snacks.
Beef sausage is another great breakfast choice because of its high protein content and rich supply of nutrients like iron, zinc, and B vitamins, which help muscle repair, immune support, and overall energy production. Beef sausage also provides a complete amino acid profile, which is important for muscle growth and repair. It is rich in conjugated linoleic acid (CLA), a fat known for promoting fat loss and supporting heart health.
Popular Sausage Choices
To help you easily choose delicious and healthy sausages for your Carnivore meals, we have listed the most popular options:
- Summer Sausage
- Italian Sausage
- Vienna Sausage
- Jimmy Dean Sausage
- Smoked Sausage
These sausages are common choices because they offer a variety of flavors and are easily found in many stores.
Summer Sausage
Summer sausage is a semi-dry sausage made from pork and beef. It's cured and fermented, which gives it a tangy flavor. While it's low in carbohydrates, it's best to check the ingredients list, as some brands add sugar, corn syrup, or other fillers, which are not Carnivore-friendly. This sausage can be a good option if you find a summer sausage made with only meat, salt, and spices that align with the Carnivore Diet and a healthy nutrition profile. Here are the nutrients of 100 grams of summer sausage:
- Calories: 250 kcal
- Fat: 19.64 g
- Carbohydrate: 1.79 g
- Protein: 16.07 g
Italian Sausage
Italian sausage is usually made from pork and is known for its strong flavor, often spiced with fennel or anise. Traditional Italian sausage may not be the best choice for the Carnivore Diet if it contains added sugars or plant-based spices. However, it can be a good option if you find a version with meat and minimal seasoning. You can also make Italian sausage at home using Carnivore-friendly ingredients, which will be a great choice for a Carnivore Diet as it provides every nutrient you need. You can check out the nutrition profile of 100 grams of this sausage in the following list.
- Calories: 290 kcal
- Fat: 24.3 g
- Carbohydrate: 2.97 g
- Protein: 13.9 g
Vienna Sausage
Vienna sausages are small canned sausages made from pork, beef, or chicken. They often contain added preservatives and flavorings and few carbohydrates. While its carbohydrate content is not high, this sausage is not recommended for strict Carnivore Diet followers since it contains some non-Carnivore ingredients. Still, this sausage contains minimal carbohydrates with high fat and protein content. Here are the main nutrients in each 100 grams:
- Calories: 208 kcal
- Fat: 16.67 g
- Carbohydrate: 2.08 g
- Protein: 10.42 g
Jimmy Dean Sausage
Jimmy Dean sausages are a popular breakfast choice, but many varieties contain additives like corn syrup, dextrose, and other non-Carnivore ingredients. Due to these added fillers and sugars, these sausages may not be suitable for those following the strict version of the Carnivore Diet. However, if you can find a plain version with minimal ingredients, it could be a good choice for your low-carb diet, as it provides high fat and low carbohydrates. 100 grams of Jimmy Dean sausage contains about:
- Calories: 339 kcal
- Fat: 16.67 g
- Carbohydrate: 1.79 g
- Protein: 30.36 g
Smoked Sausage
Smoked sausage is a broad category that includes many types of cured and smoked sausages. Depending on the brand and preparation method, smoked sausages can be suitable for the Carnivore Diet without added sugars, fillers, or artificial ingredients. So, always check the label to ensure it’s purely meat-based.
Bratwurst on the Carnivore Diet
So can you eat brats on carnivore diet? Yes, you can eat bratwurst on the carnivore diet. But not all brats are made equal. Traditional brats are German-style sausages made from pork (sometimes beef or veal), seasoned with salt and spices, and stuffed into natural casings. The issue is that these have become increasingly hard to find. Many store-bought brats are packed with hidden ingredients that don’t align. It’s also important to note that brats are traditionally enjoyed with a bun - and that’s obviously a non-starter for those on carnivore. Unless, of course, you’re making your own carnivore-friendly buns from scratch! So while brats can fit into a carnivore diet, you’ll need to read labels carefully or make your own to stay fully animal-based and avoid unwanted additives.
So can you eat brats on carnivore diet? That’s a yes. But are brats GOOD for carnivore diet?
- Flavor and variety: Brats offer a break from plain cuts of meat.
- Convenience: Pre-cooked or fresh brats are easy to heat up, grill, or pan-fry. No long cook times or complicated prep.
- Social flexibility: Brats can be your go-to at barbecues or tailgates.
- Sourcing matters: Brats made from factory-farmed pork may have higher levels of omega-6 fats, inflammatory compounds, or antibiotic residue.
- Additives & casings: Some casings are synthetic or collagen-based. That’s not inherently bad, but not ideal either. Not all flavorings are animal-derived, either.
Brats can be carnivore-friendly if you’re choosy. You also need to be smart about how you fit them into your carnivore meal prep, as they’re definitely not something you should look at as a staple. The best bratwursts for carnivore eating should have no more than a handful of components: meat (pork or beef), salt, and maybe some natural spices. Avoid anything with sugar, dextrose, cornstarch, maltodextrin, soy protein, or seed oils. Ideally, you’d source your brats from a local butcher or artisan brand that takes sourcing seriously. We recommend pasture-raised pork or grass-fed beef. Ask your butcher if they make their brats in-house with clean ingredients. Uncured brats are fine. Just don’t confuse “uncured” with “chemical-free.” The curing process can include natural ingredients like celery juice powder instead of synthetic nitrates.
Cooking Bratwurst on Carnivore
Cooking brats isn’t quite as simple as your average hot dog. They’re forgiving, but better when not rushed. Pan-frying in beef tallow gives you a golden crust and helps lock in moisture. What you shouldn’t do is boil them in beer or sugary marinades (obviously). Even “carnivore-adjacent” versions with onions or broth can take you off-plan. Make extra if you can. Leftover brats are even better the next day, sliced up and reheated in a cast-iron skillet.
Yes, carnivore is restrictive. But that doesn’t mean boring. Consider these ideas:
- Brat and Egg Bowls: Slice a grilled brat over sunny-side-up eggs, and drizzle with the leftover tallow from the pan.
- Brat-Stuffed Burgers: Mix ground beef with chopped brats before forming your patties. The result is rich, fatty, and deeply flavorful - like a sausage burger.
- Crispy Brat Coins: Chill leftover brats overnight, slice into thin coins, and crisp them up in a hot skillet until golden.
- Wrapped in Bacon: Wrap your brat in sugar-free bacon and grill until both are crisp for maximum indulgence.
These can be some of the best high-fat low-carb snacks for carnivore diet when you source and serve them right.
Carnivore-Friendly Alternatives
If you’re ever craving pork and don’t want to take any chances on your diet, look no further than our carnivore chips. They’re made with just two ingredients: meat and salt. That’s it. Not just any meat, either. Meat sourced from the most elite, ethical regenerative farms in the world. Our meat chips are backed by over 110,000 happy customers and counting with thousands of five-star reviews. It’s easy to see why.