What Breakfast Sausage is Good for Keto?

November 22, 2025 •

3 min read

Over 70% of store-bought breakfast sausages contain hidden carbs from fillers or added sugar, so choosing wisely is crucial for a successful ketogenic diet. Discovering what breakfast sausage is good for keto involves careful label reading to avoid ingredients that can sabotage ketosis.

Quick Summary

Selecting the right breakfast sausage for a ketogenic diet requires checking labels for hidden sugars and binders. Look for low-carb, high-fat options from brands like Applegate, Jones Dairy Farm, or Tillamook, or consider making your own with ground meat and spices.

Key Points

Choose low-carb brands: Look for uncured, all-natural, or explicitly labeled 'keto' sausages from brands like Applegate, Jones Dairy Farm, or Tillamook to minimize hidden carbs.
Read ingredient labels carefully: Avoid sausages with added sugars (like corn syrup or maple syrup) and binders such as breadcrumbs, corn starch, or wheat flour.
Check net carb count: Prioritize sausages with a very low net carb count (ideally 1–2g or less per serving) to stay within your daily keto limits.
Make your own: Homemade sausage provides total control over ingredients, ensuring a completely sugar-free and filler-free product.
Use in various meals: Keto sausage can be crumbled into eggs, mixed into cauliflower rice, or used in other high-fat, low-carb recipes for versatile meal options.

Understanding Keto-Friendly Sausage

On a ketogenic diet, your body enters a state of ketosis, burning fat for fuel instead of carbs. While sausage is a popular breakfast choice, not all varieties are created equal. The key is to find products with a very low net carb count, which means looking for brands that don't use high-carb binders and sweeteners.

Reading Nutrition Labels Like a Pro

Before adding any sausage to your cart, scrutinize the nutrition label and ingredient list. Avoid sausages containing fillers like breadcrumbs, wheat flour, or corn starch, as well as sweeteners like corn syrup, maple syrup, or sugar. To calculate the net carbs, subtract the fiber from the total carbohydrates per serving. Most keto dieters aim for a daily net carb intake of 20–50 grams, so choosing a sausage with 1–2g net carbs or less per serving is ideal.

The Best Store-Bought Keto-Friendly Brands

Numerous brands offer high-quality, low-carb sausage options. Here are a few reliable choices:

Applegate Natural Savory Turkey Breakfast Sausage: These frozen patties are known for their clean ingredients and low carb count.
Jones Dairy Farm All Natural Little Pork Sausages: Recognized for their great taste and crispy texture, these links are both sugar- and gluten-free, making them an excellent keto option.
Tillamook Country Smoker Zero Sugar Smoked Sausages: These are a fantastic zero-sugar, low-carb option, available in links and sticks.
Pederson's Farms: This brand offers various sugar-free, uncured pork and bacon products that are perfect for keto.
Jimmy Dean All Natural Regular Premium Pork Sausage: While many Jimmy Dean products contain sugar, their "All Natural" version is a better choice for keto dieters, though always double-check the label.

Making Your Own Homemade Keto Breakfast Sausage

For ultimate control over ingredients, making your own breakfast sausage is the best option. It's simple, guarantees no hidden carbs, and allows for customized seasoning. Here is a basic recipe to get you started:

Homemade Keto Breakfast Sausage Patties

Ingredients:

1 lb ground pork, turkey, or chicken
1 tsp rubbed sage
½ tsp fennel seeds
½ tsp salt
½ tsp black pepper
¼ tsp chili powder (optional)

Instructions:

In a large bowl, combine the ground meat with all the spices. Use your hands to mix thoroughly until the ingredients are evenly distributed.
Form the mixture into 6–8 patties, about 3 inches wide. Create a small indent in the center of each patty to prevent it from puffing up while cooking.
Heat a skillet over medium-high heat with a tablespoon of cooking oil (avocado oil or olive oil works well).
Cook the patties for 2–3 minutes per side, or until they are golden brown and cooked through.
Serve immediately or cool and store in the refrigerator for up to 4 days. Cooked patties can also be frozen for later use.

Comparison of Popular Sausage Options


Sausage Type	Net Carbs (Approx.)	Hidden Carb Risk	Pros	Cons
Standard Breakfast Sausage	3-6g+ per serving	High	Widely available, familiar flavor	High in sugar and fillers, not reliably keto
Uncured Pork Sausage	0-1g per serving	Low	Simple ingredients, great flavor	Can be higher in fat, but good for keto
Turkey Sausage	0-3g per serving	Moderate	Leaner protein option	Some brands add fillers or sugar
Chicken Sausage	1-4g per serving	Moderate	Lighter flavor profile	Often includes apple or fruit for flavor, check labels
Homemade Sausage	Near 0g per serving	Very Low	Total control over ingredients, zero fillers	Requires time and effort to prepare

Incorporating Keto Sausage into Meals

Beyond just frying up patties, keto breakfast sausage is incredibly versatile. You can crumble cooked sausage into scrambled eggs, frittatas, or cauliflower rice for a hearty meal. It also works well in recipes like sausage-stuffed mushrooms with cream cheese and parmesan, or a spicy sausage dip made with cream cheese and diced tomatoes.

Conclusion

While many breakfast sausages contain hidden carbs that are detrimental to a ketogenic diet, finding or making a good keto breakfast sausage is straightforward. By prioritizing simple, whole ingredients and checking nutrition labels for hidden sugars and fillers, you can easily enjoy this flavorful, high-protein staple. Brands like Applegate, Jones Dairy Farm, and Tillamook offer reliable, low-carb products, but for complete assurance, whipping up a homemade batch from ground pork and spices is the most dependable path to a delicious keto breakfast. The effort to be mindful of your sausage choice ensures you stay in ketosis and on track with your dietary goals.

Visit Chomps for more insights on what makes sausage keto-friendly

Frequently Asked Questions

No, not all breakfast sausages are keto-friendly. Many commercial brands contain added sugars and high-carb fillers like breadcrumbs or wheat flour, so it is essential to read the nutrition label carefully.

You should avoid sausages that list ingredients such as corn syrup, maple syrup, sugar, dextrose, breadcrumbs, wheat flour, or any other high-carb binders and sweeteners.

Yes, you can eat turkey or chicken sausage on keto, but you must check the ingredients. While often leaner, some brands add sugary binders or fruit for flavor, which can increase the carb count.

To calculate net carbs, subtract the grams of dietary fiber from the total carbohydrates listed on the nutrition label.

Some good keto-friendly brands include Applegate, Jones Dairy Farm, Tillamook Country Smoker (Zero Sugar line), and Pederson's Farms, which offer low-carb and sugar-free options.

You can make your own by mixing ground meat (like pork, turkey, or chicken) with keto-friendly spices such as sage, fennel seeds, salt, and pepper. Simply form into patties and cook.

While many varieties of Jimmy Dean sausage are not keto-friendly due to added sugar, their "All Natural Regular Premium Pork Sausage" is a better option, though checking the label for specific carb counts is always recommended.