Are Brats Ok on Keto? A Complete Guide to German Sausages

January 4, 2026 •

3 min read

Approximately 7-10% of the world's population follows a low-carb diet, with a significant number adhering to the ketogenic diet. This makes the question, "Are brats ok on keto?" a common and important one for many, as the answer depends entirely on the specific ingredients and preparation.

Quick Summary

Bratwurst can be a keto-friendly option, provided you select brands with minimal carbs and no added fillers or sugars. Key steps include reading labels carefully, cooking methods, and pairing with low-carb sides.

Key Points

Choose carefully: Not all bratwurst is keto-friendly due to added fillers and sugars. Always check the nutrition and ingredient labels.
Check for hidden carbs: Look out for ingredients like corn syrup, wheat flour, and other fillers that can increase the carb count.
Best bets are plain: Simple, unflavored pork or beef bratwurst are generally the safest option with minimal carbs.
DIY is an option: For total control over ingredients, consider making your own bratwurst from scratch.
Pair wisely: Serve with low-carb sides like sauerkraut, grilled onions, or keto-friendly buns instead of traditional high-carb options.
Control your serving size: While low in carbs, bratwurst can be high in calories and fat, so portion control is still important.

Understanding Bratwurst: What's In Your Sausage?

Bratwurst, a type of German sausage, is traditionally made from ground pork, veal, or beef, often seasoned with ginger, sage, nutmeg, and other spices. For a low-carb, high-fat ketogenic diet, the primary concern lies not with the meat itself, which is naturally carb-free, but with what is added during processing. Manufacturers often add fillers, binders, and sugars to enhance flavor, texture, or to cut costs. These hidden carbohydrates are the biggest threat to maintaining ketosis.

Why Ingredient Labels are Your Best Friend

When shopping for bratwurst on a keto diet, the ingredient list is more important than the nutrition label alone. A product might appear low-carb, but could still contain ingredients that are better avoided. Look for sausages with simple, whole-food ingredient lists. Ideally, it should contain only meat, fat, and spices. Specifically, keep an eye out for potential carb culprits:

Fillers: Breadcrumbs, wheat flour, and cornstarch are sometimes used as binders.
Sugars: Dextrose, corn syrup, and other forms of sugar are common additives for flavor and preservation.
Flavors: Some 'gourmet' or flavored brats might include ingredients like dried fruit, which will increase the carbohydrate count.

How to Prepare and Pair Keto-Friendly Brats

Once you've found a suitable bratwurst, cooking and pairing it correctly is essential to keep your meal keto-compliant. Grilling, pan-frying, or baking are all great options. But a bratwurst is nothing without its accompaniments. Forget the high-carb buns and sugary condiments, and opt for these delicious, low-carb alternatives:

Keto Buns: Lettuce wraps or specialty keto-friendly buns are perfect low-carb bread replacements.
Sauerkraut: Fermented cabbage is a classic pairing and is naturally low-carb and probiotic-rich.
Mustard: Dijon or spicy brown mustard is typically carb-free, but always check for added sugar.
Caramelized Onions: With a keto-friendly sweetener, onions can be caramelized to replicate the traditional topping without the high sugar content.
Other Sides: Serve with a simple side salad, grilled peppers and onions, or creamy coleslaw made with keto mayo.

A Comparison of Keto Sausage Options

While bratwurst can be keto, it's helpful to compare it with other sausage varieties. The table below outlines how some popular sausages stack up in terms of carb content based on approximate values per 100-gram serving.


Sausage Type	Approximate Carbs (per 100g)	Keto Friendliness	Key Considerations
Bratwurst	2-3 grams	Generally good	Crucial to check labels for fillers and sugars
Pork Sausage	0 grams	Excellent	Often the safest bet, but check breakfast varieties
Beef Sausage	0 grams	Excellent	Very low risk for hidden carbs
Italian Sausage	3-4 grams	Good, with caution	Sometimes contains higher levels of sugar or spices
Chorizo	2 grams	Good	A flavorful option, usually low in carbs
Chicken Sausage	4 grams	Fair	Often has added fillers or sweeter ingredients; scrutinize labels

How to Find a Truly Keto-Friendly Bratwurst

Read the Label: The first and most critical step. Look for total carbohydrate counts under 3g per link.
Scrutinize Ingredients: Look for binders like corn syrup or wheat fillers. Also, be cautious of sweet-sounding flavors like "apple" or "maple".
Choose Reputable Brands: Many smaller butcher shops or specialty health food stores carry sausages with minimal processing and no added junk.
DIY: The most foolproof method is making your own. By grinding your own meat and spices, you have complete control over the ingredients.
Look for 'Sugar-Free': This is a great indicator, although not all sugar-free brats are also filler-free, so a label check is still needed.

Conclusion: Enjoying Bratwurst Without Breaking Ketosis

In conclusion, bratwurst can absolutely be a part of a successful ketogenic diet, but it requires diligence. By carefully reading product labels, you can avoid the hidden sugars and carb-laden fillers that can derail your progress. The key is to seek out simple, high-quality sausages and pair them with low-carb sides like sauerkraut, grilled vegetables, and sugar-free mustard. Don't let a fear of hidden carbs prevent you from enjoying this classic German dish. With the right knowledge and precautions, you can confidently include bratwurst in your keto meal plan.

Frequently Asked Questions

No, not all bratwurst is suitable for a ketogenic diet. Many store-bought brands contain hidden sugars, fillers, or binders that increase the carbohydrate count. You must read the ingredient label to ensure it's low in carbs.

A truly keto-friendly bratwurst should have a very low carb count, often as low as 2-3 grams of net carbs per link. Look for brands that list simple ingredients and explicitly state they are sugar or filler-free.

When checking the label, look for simple ingredients: meat, fat, and spices. Avoid any products that list corn syrup, sugar, wheat flour, or binders.

Traditional buns are made from high-carb flour and are not keto-friendly. However, you can use a lettuce wrap or a specialty low-carb keto bun as a substitute.

Excellent keto sides for bratwurst include sauerkraut, grilled bell peppers and onions, a simple garden salad, or creamy coleslaw made with keto mayonnaise.

While all sausages require label-checking, the main difference lies in seasoning and additives. Bratwurst can sometimes contain higher-carb seasonings, while options like pure pork or beef sausage often have 0 grams of carbs.

For absolute control over ingredients and to guarantee it's keto-compliant, making your own bratwurst from ground meat and spices is the best option. However, many reputable brands also offer safe, store-bought choices.