Dieting and Sausages…Who’da Thought?

by Uncle John

This may come as unexpected, but believe it or not, dieting and sausages get along a lot better than you might think; especially when it comes to a very popular diet called the Keto diet.


The Ketogenic, or “Keto,” diet is a low-carb, high-fat diet that was actually developed to help individuals who suffer from neurological diseases, such as epilepsy. And while there are a number of different versions of it, the most popular version or standard, as it’s called, is a very low-carb, moderate-protein and high-fat diet that typically contains 75% fat, 20% protein and only 5% carbs.


So, how does a person diet by replacing carbs with fat? Does it even make sense? Believe it or not, scientifically, it does. Here’s how it was explained to us: when you deprive your body of carbs, you put it into a metabolic state known as ketosis. When this happens, the liver produces chemicals called ketones, and your body becomes extremely efficient at burning fat for energy. The more efficient your body is at burning fat, the less likely that what you’re eating is going to turn to fat.


We’re going to get a bit technical here, but we figured this might be helpful to those of you who are really interested in the details and may want to try the Keto diet. So… like most low-carb diets, the Keto diet requires a specific ratio of foods; in this instance, no more than 20 grams of carbohydrates per day. Instead of carbohydrates, Keto dieters primarily consume fat, which makes up 70-80 percent of their total diet, with the rest coming from protein. And while eating a lot of fat might sound easy at first, it can be very challenging if you have so few carbs available to you. The solution to this challenge? Bring in some meats that are high in fat into your diet!


And by meats, of course, we mean Uncle John’s Pride smoked sausages. And why not? Sausages, which can have a 50-50 ratio of fat to protein, are ideal for low-carbohydrate and Ketogenic diets. Not only that, but they make great, quick Keto meals because you can pop them straight from the refrigerator into the microwave, oven, a frying pan or, our favorite, right onto the grill. You will have a delicious Keto-friendly meal in just a matter of minutes! Speaking of, here’s one of them suggested for Keto dieters by the Diet Doctor.


Oven-Baked Sausage with Veggies



1 oz. butter, for greasing the baking dish

1 small zucchini

2 yellow onions

3 garlic cloves

5 oz. cherry tomatoes

7 oz. fresh mozzarella cheese

½ tsp sea salt

¼ tsp ground black pepper

1 tbsp dried basil or dried thyme

¼ cup olive oil

1 lb Uncle John’s Pride Sausage



  • Preheat the oven to 400°F (200°C). Grease a baking dish with butter.
  • Divide the zucchini into bite-sized pieces. Peel and cut the onion into wedges. Slice or chop the garlic. Slice sausage.
  • Place zucchini, onions, garlic, and tomatoes in the baking dish. Dice the cheese into inch-sized pieces and place among the vegetables. Season with salt, pepper and basil or thyme.
  • Drizzle olive oil over the vegetables, and top with sliced sausage.
  • Bake for at least 40 minutes or until the sausage is thoroughly cooked and the vegetables are browned and caramelized.
  • Serve with a dollop of mayonnaise.


When making your sausage purchase for this recipe, here’s something else to think about. While other sausage makers regularly add unwanted ingredients to their sausage that aren’t the best option for a healthy Keto diet – like gluten, a variety of forms of soy, or other fillers – the folks here at Uncle John’s never do. Just read our labels!


Let us end with this thought. When it comes to Keto, we think one of the most satisfying ways to help your body burn fat for energy is with sausage. And when it comes to smoked sausage — doesn’t matter whether its Mild, Hot, Beef or Jalapeno Cheddar – there’s none better than Uncle John’s, “the best sausage on the planet! Dee-licious!


We recommend speaking to your doctor before trying a new diet or making significant dietary changes. 

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