Oh bacon, you insanely tasty treat, ready to be devoured at all times of the day. If you’ve heard of the keto diet and are wondering, “Is bacon keto?” before you decide to follow it, we support and admire you. This is a big decision for most people.
Let’s take a closer look at the ketogenic diet and see how our favorite food falls into that. We’ll also look at some tasty bacon recipes that will be sure to fill you up and make you smile.
The ketogenic or “keto” diet has surged in popularity for its effectiveness at spurring rapid weight loss. By consuming very low carb and high fat, keto forces the body to burn fat as its primary fuel source. But with carb restrictions, many wonder if delicious foods like bacon and sausage are permitted on keto.
The answer is yes! Not only can you enjoy bacon and sausage on a ketogenic diet, these savory meats are encouraged. Bacon and sausage fit perfectly into keto guidelines and provide numerous benefits. Here’s a closer look at how these versatile proteins can be incorporated into a healthy keto lifestyle.
An Overview of the Keto Diet
The ketogenic diet is a very low-carb, high fat, moderate protein eating plan designed to induce nutritional ketosis. In this metabolic state, the body switches from primarily burning glucose to burning fat and ketones for energy instead.
Ketosis is achieved by:
- Limiting net carbs to 20-50g daily
- Consuming adequate protein (0.6-1.2g per pound of lean mass)
- Filling the rest of the calorie needs with healthy fats
Dramatically reducing carb sources like grains, starchy vegetables, fruits, and sugars jumpstarts ketosis Fats should make up 60-80% of calories on keto.
Why Bacon and Sausage Are Keto All-Stars
On paper bacon and sausage may seem like diet taboos due to the fat and sodium content. But these savory cured meats are actually perfect additions to a well-formulated ketogenic diet for several reasons
Low in carbs – Just trace amounts of carbs come from bacon and sausage, keeping net carbs low.
High in fat – All the fat from bacon and sausage provides energy and satiation.
Moderate protein – 10-15g protein per 3-4oz serving contributes to daily needs without excess.
Nutrient dense – Supply B vitamins, selenium, zinc, potassium, iron and magnesium.
Convenient – Easy to find, store, prepare and take on-the-go.
Appetizing – Makes the diet enjoyable and sustainable with delicious flavors.
When selecting quality options, bacon and sausage offer keto-friendly macros plus nutrition. Their savory taste also helps satisfy comfort food cravings.
Tips for Choosing Keto-Friendly Bacon
Not all bacon makes the cut for keto. Look for these traits in keto-compatible bacon:
-
No added sugars – Avoid honey smoked or maple flavored.
-
Minimal ingredients – Simple is best. Opt for no phosphates, nitrates or excessive preservatives.
-
Pasture-raised pork – Higher in healthy fats than conventionally-raised.
-
Artisanal small-batch – Superior quality and flavors.
-
Thick-cut – Has a better fat-to-protein ratio.
-
Uncured – Omits potentially harmful nitrates and nitrites.
Tips for Choosing Keto-Friendly Sausage
As with bacon, some sausage contains hidden carbs or unhealthy additives. Seek out these features for the best keto sausage:
-
Check labels – Look for less than 3g net carbs per serving.
-
No added sugars – Avoid flavored sausages with honey, maple, etc.
-
All-meat blends – No fillers like soy, starches, or excessive seasonings.
-
Uncured – Omits nitrates which may form carcinogens when cooked.
-
Grass-fed or pasture-raised – Higher in beneficial omega-3s.
-
Gourmet or artisanal – High-quality ingredients and creative flavor combinations.
Incorporating Bacon into a Keto Diet
Crispy, salty bacon is a perfect complement to many keto staples. Get creative with these easy ways to enjoy bacon on keto:
-
Breakfast tacos wrapped in bacon
-
BLT lettuce wraps
-
Bacon cheeseburger on a lettuce bun
-
Bacon-wrapped scallops, shrimp, or chicken
-
Cobb salad topped with bacon crumbles
-
Bacon bits stirred into cauliflower mash
-
Roasted Brussels sprouts with bacon lardons
-
Bacon and egg “cloud” bread
-
Bacon-studded keto fat bombs
-
Bacon jerky for snacking
Incorporating Sausage into a Keto Diet
Versatile sausage boosts flavor and fat content of many keto meals:
-
Sausage, mushroom and spinach omelet
-
Italian sausage atop zucchini noodles
-
Kielbasa stir-fry with cabbage and onions
-
Sausage gravy over keto biscuits
-
Breakfast patties in a lettuce wrap
-
Andouille sausage jambalaya
-
Sausage-stuffed poblano peppers
-
Smoked sausage with sauerkraut
-
Chorizo and egg bake
-
Sausage balls with cheese
Health Considerations of Bacon and Sausage on Keto
While delicious, eating excessive processed meats may increase health risks:
-
Nitrates/nitrites – Potentially form carcinogens when cooked at high heat. Look for uncured options.
-
High fat – Can provoke inflammation, oxidative stress, and endotoxemia in some.
-
Advanced Glycation End Products (AGEs) – Bacon and sausage contain AGEs which may cause inflammatory damage.
-
Saturated fat – Moderate intake as part of a balanced keto diet.
To mitigate risks, opt for high-quality choices and reasonable portion sizes. Avoid charring. Pair with antioxidant-rich vegetables to balance.
How Much Bacon and Sausage to Eat on Keto
Given the high fat and sodium content, it’s best to eat bacon and sausage in moderation as part of keto:
- 3-6 oz per day max for most people
- Limit to a few times per week, not daily
- Balance with other healthy proteins like fish, poultry and eggs
- Hydrate well and get plenty of low-carb veggies
Listen to your body. Cut back if you experience adverse symptoms like inflammation, fatigue, headaches or digestive issues.
Sample Keto Meal Plan Incorporating Bacon and Sausage
Here is a one day keto meal plan including tasty bacon and sausage options:
Breakfast: 2 eggs fried in bacon grease + 1-2 strips bacon
Lunch: Burger patty topped with sausage, cheese and fried egg
Dinner: Chicken breast stuffed with cream cheese, spinach and sausage + side salad
Snacks: Bacon jerky, avocado, nuts, cucumber slices
This provides around 25g net carbs, 135g fat, 95g protein and 1500 calories. Macros can be adjusted based on your needs.
The Takeaway on Bacon and Sausage for Keto
Not only can you enjoy bacon and sausage on a well-formulated ketogenic diet, these savory cured meats are encouraged in moderation. Bacon and sausage offer the ideal macros, convenience, and appetizing flavors for keto success. Just opt for high-quality choices and reasonable portions as part of a balanced low-carb diet. With a smart approach, bacon and sausage can be your keto diet BFFs!
Can You Have Bacon on Keto?
The keto diet is rich in fats and proteins and low in carbs. For our fellow bacon-enthusiasts, the real beauty of the keto diet rests in one food — bacon.
If you want to know if bacon is keto, we can answer that question for you (and also tell you to eat it). Bacon, like other pork products, is high in fat, which makes it a great choice for a keto-friendly, low-carb breakfast. About 20% of the fat in bacon is monounsaturated, and a lot of it is oleic acid, which is the same fatty acid that olive oil is known for. While we’re on the topic of bacon health, it’s also fun to note that a typical 3. 5-ounce portion ofbacon contains:
- 37 grams of high-quality animal protein
- Vitamins B1, B2, B3, B5, B6, and B12
- 89% of the recommended daily amount for selenium
- 53% of the recommended daily amount for phosphorus
- Amounts of the minerals iron, magnesium, zinc, and potassium
It’s true that you can have your bacon and eat it too with the keto diet.
OurNo-Sugar Signature Dry-Rub Uncured Bacon is as good as it gets. You’ll be glad to know that this Heritage Breed pork package is completely keto-friendly. It tastes hearty and rich. If you’re also wondering if bacon is paleo, we’re happy to say that our bacon is also paleo-approved! We took out the added sugar and artificial nitrates from this tasty breakfast side dish (or main dish, depending on your point of view) and made it paleo-approved. This is one of the main differences between cured and uncured bacon. When we did, we found those distinguished pork flavors and dry-rub ingredients did all the talking. It’s just pork, salt, celery powder, and spices in this bacon. We never add nitrates or nitrites,just those that naturally occur in the celery powder. Plus, we never add water, which means more delicious bacon per pound for you,bacon lover. Serve this alongside all your morning scrambles and omelets. Consider sprinkling bacon crumbles on top of your avocado salad at lunch. Even line your dinner plate with bacon wrapped green beans or asparagus. Whatever it is that fits your fancy, get creative pairing bacon with other nutritious ingredients!.
On the keto diet — and every diet, really — bacon isn’t just a breakfast food. When you’re following the keto lifestyle, bacon can be incorporated into breakfast, lunch, dinner and a snack in-between.
When you’re following the keto diet, some classic dishes just call for an alteration or two. You can make a quick and easy cauliflower bacon casserole by swapping out the carb-filled noodles for cauliflower and adding cheese and bacon. Plus, you can make it ahead of time and eat it all week, which makes it a good choice for meal planning.
A simple but tasty dish, you can’t go wrong with bacon-wrapped asparagus. Wrap slices our bacon around some asparagus spears, and you’ll have a delightful, keto-friendly treat. You can wrap a few asparagus spears at a time, depending on how much bacon you like on them. This works well with the nice, thick slices you’ll find in our packages of bacon.
Bacon fans always love the wedge salad, and we’re happy to say that it’s easy to add to your list of keto-friendly recipes. Just cut your iceberg into wedges and put some thick blue cheese dressing, diced tomatoes, and red onion on top. Then add the crispy bacon as the last thing to finish.
It seems that bacon is sometimes wrongfully forgotten when it comes to soup. Since heavy cream and bacon are allowed on the keto diet, you can quickly make bacon soup. To make it stronger, add cheddar cheese and something green, like green onion or fresh chives. Make a big batch of bacon soup during cooler weather or to keep on hand for busy weeks.
Bacon Cream Cheese Jalapeno Poppers
Jalapeno poppers are a culinary delicacy, particularly when they’re paired with bacon and cream cheese. If you don’t like things very spicy, cut your jalapenos in half and take out the seeds. Then, fill them with a mixture of cream cheese and diced bacon bits. Finally, bake them. We’ll even go so far as to tell you — you can actually wrap them in bacon, too. Keep in mind this is a task reserved for only the biggest bacon fans in the crowd. But trust us when we say, it’s awesome and tasty and awesomely tasty.