Keto Bratwurst with Peppers and Onions

Summer's here, which means it's bratwurst (and grilling) season.

Brats are a staple food during the summer months. They're the perfect way to please a crowd of hungry people at home, in the backyard, or at a tailgate.

They're also mostly made of fat and muscle-building proteins, which makes them the perfect food for a low-carb diet.

This low-carb bratwurst recipe combines all the classic ingredients: bratwursts, peppers, onions. 

Toss in some fresh garlic and olive oil, and we think you're going to be seriously happy with the end result.

You'll also be happy to receive a bunch of unique health benefits, too—this is a recipe where every single ingredient has at least one specific healthy thing about it!


Recipe Features:

  • Keto
  • Paleo
  • Dairy-Free
  • Gluten-Free
  • Soy-Free

Ingredients Used in This Recipe: 

What is Bratwurst?

Bratwurst (often called “brats”) is a German sausage made from either pork, veal, or beef, with pork being the most common. It’s commonly eaten plain, with sauerkraut (keto approved), with potato salad (not keto), or inside a roll (not keto). You can buy them pre-cooked (look in the hot dog section at your local grocery store), or uncooked (visit the meat counter at your grocery store). The uncooked version is usually thicker than the pre-cooked versions and comes in a natural casing.

Tips for Grilling Brats

You can cook brats in the oven, but they’re delicious on the grill so here are some tips if you go that route.

  • Start on low heat, then go high: This method allows the middle to cook/heat through and you get a nice crispy exterior for a perfect bite. Place the bratwurst on the indirect heat side and allow them to cook thoroughly. Then move them to the direct heat side for a couple minutes to crisp up the outside.
  • Use a meat thermometer: Use a meat thermometer to make sure your brats are cooked to the right temperature (no one wants food poisoning!). When checking the temperature, stick it through the end where the casing is open, not through the middle (you don’t want the juices to run out!). The internal temperature should be 150-155°F.

Top 5 Health Benefits of this Recipe 

Every ingredient in this keto bratwurst recipe offers at least one awesome health benefit. Check out the top 5!

  1. Bratwurst has good protein and fats: Delicious as they are, each bratwurst has 8 grams of protein and 26 grams of fat. That's lots of energy packed into one tiny casing! This makes bratwurst a great option for keto diets, and also a nice food to eat after a workout to promote muscle recovery [*].
  2. Peppers are loaded with bioactive compounds and antioxidants: Bell peppers are full of micronutrients that help keep you disease-free and thriving. Each serving contains a healthy dose of vitamin C, lycopene, and polyphenols, which are plant-based antioxidant compounds [*].
  3. Onions are packed with flavonoids: The other half of this classic vegetable combo, onions are among the richest sources of flavonoids in all plant foods [*]. These tiny compounds help improve heart and brain health, and protect your cells from many diseases.
  4. Garlic is anti-inflammatory: Garlic is as tasty as it is good for you. It's been used for thousands of years to boost the immune system and improve general health. One way it achieves this goal is by reducing tissue inflammation—another way to promote a disease-free body [*].
  5. Olive oil is packed with heart-healthy fats: Olive oil is a rich source of omega-3 fatty acids, two compounds that do a whole host of good for your body. Omega-3s improve cardiovascular health, protect your nervous system from getting damaged, and help lower blood pressure [*][*].

Bratwurst with Peppers and Onions Recipe


Recipe Information:

  • Yield: 6 servings
  • Serving size: 1 sausage + equally distributed peppers and onions
  • Prep time: 10 minutes
  • Cook time: 40 minutes


  • 1 red bell pepper, cut into strips
  • 1 onion, cut into strips
  • 3 cloves garlic, minced
  • 3 tablespoons FBOMB Olive Oil
  • 1 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • 6 bratwurst sausages

Preparation for the Oven:

  1. Preheat oven to 375°F. In a bowl, mix the first 6 ingredients together and lay them on a lightly sprayed/greased sheet pan.
  2. Pierce the sausages with a fork in two places. Lay them down evenly, a few inches apart over the pepper/onion mixture.
  3. Bake in the oven for 30-40 minutes; increase the oven to broil. Broil for 4-8 minutes until browned. (NOTE: Watch the sausages closely while broiling. Some broilers cook much faster than others. You may need to rotate the pan during the broiling process so they brown evenly).
  4. Serve each sausage with an even amount of pepper/onion mixture and top with a condiment, such as mustard or hot sauce.

Preparation for the Grill:

  1. Preheat grill to medium heat (325-350°F) for two-zone cooking.
  2. In a bowl, mix the first 6 ingredients together and set aside. 
  3. Place the bratwurst on the indirect heat side of the grill. Cook until internal temperature reaches 150-155°F (about 16-18 minutes). Turn a few times to evenly cook the bratwurst.
  4. Meanwhile, saute the peppers and onions over medium-high heat on the stove until caramelized to your liking. 
  5. Move the brats to the direct heat side and grill for another minute or so to crisp up the outside. 
  6. Serve each sausage with an even amount of pepper/onion mixture and top with a condiment, such as mustard or hot sauce.

Nutrition Facts Per Serving:

Calories: 286

  • Fat: 26g
  • Protein: 8g
  • Total Carbohydrates: 4g
  • Fiber: 1g
  • Sugar Alcohol: 0g
  • Net Carbohydrates: 3g


  • Fat: 82%
  • Protein: 12%
  • Carbohydrates: 6%


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