Yes, you can still enjoy grilled beer brats on a low-carb and keto diet! And, if you haven't had grilled beer brats before, there is no time like the present! In case you're not familiar with brats (known as bratwurst), they're fresh-link, German sausages, made with pork, veal or beef, and typically seasoned with ginger, nutmeg, coriander or caraway.
Brats are full of flavor and when you add your favorite toppings, they're absolutely delicious! Here we've topped our brats with grilled onions, sauerkraut, spicy mustard, and sliced jalapeños peppers.
I grew up in the Midwest, where brats are fairly popular and typically grilled in the summer. My mom use to grill them in the summer, and when I was in college, I used to frequent a place called State Street Brats in Madison, Wisconsin. My husband, who grew up on the East Coast of the United States, isn't as familiar with brats as I am, but he agrees they're pretty darn tasty.
Brats are a delicious way to change up your summer grill routine. They're easy to make and are only 2 net carbs per brat!
What are Beer Brats?
Brats, also known as bratwursts, are fresh-link, German sausages, made with pork, veal or beef, and typically seasoned with ginger, nutmeg, coriander or caraway. Beer brats are brats that have been simmered in beer before grilling or cooking. Pilsner beers are commonly used for simmering beer brats. In this recipe, we simmer the brats in a low-carb beer to keep the carbs low.
How To Prepare
To make beer brats, you first simmer the brats in beer to infuse flavor and keep the meat moist. In this recipe, we simmer 4 brats in 12 ounces of low-carb beer (we used Corona Premier, which is only 2.6 carbs) to keep the carbs low. However, you can use any low-carb beer you like. You'll simmer the brats in beer for about 10 minutes before popping them on the grill. Then, you'll grill them for about 8 to 10 minutes, until browned.
You don't have to simmer the brats in beer though. If you prefer, you can simmer the brats in chicken broth, beef broth, or water.
NOTE: Even though the brats don't absorb all the carbs in the beer (since much of the beer remains in the pot after simmering), we still apply the full amount of carbs in the beer to the total net carbs of the brats in the nutritional information. We found it difficult to effectively measure the amount of carbs absorbed by the brats and decided to err on the high side when measuring carbs. If you know of way to calculate the carbs absorbed by the brats, we'd love to hear from you!
Typical Brat Toppings
Of course, brats are delicious when eaten alone since the flavor is all there, but the toppings are like icing on a cake! We love topping our brats with grilled onions, sauerkraut, spicy mustard and sliced jalapeños. But, you can top with whatever you like -- you could also consider sugar-free ketchup, chopped tomatoes, sliced bell peppers, or cheese. You really can't go wrong with most toppings -- as you long as you enjoy them.
Although beer is usually higher in carbs than other alcoholic drinks (since it's made with hops and fermented grains), more and more low-carb beers are coming on the market. You can now purchase low-carb beers that are 2.6 carbs. In fact, Health posted a list of "The 10 Best Low-Carb Beers You Can Actually Enjoy on a Keto Diet." But, you should be aware that the amount of carbs in beer can vary greatly by brand and type of beer. As a general rule of thumb, low-carb and "light" beers tend to be lower in carbs than standard or craft beers. But, that may not always be the case. Healthline posted this helpful list of the sugar and carb contents found in 12 ounces of various types of beer:
Regular beer: 12.8 grams of carbs, 0 grams of sugar
Light beer: 5.9 grams of carbs, 0.3 grams of sugar
Low carb beer: 2.6 grams of carbs, 0 grams of sugar
Non-alcoholic beer: 28.5 grams of carbs, 28.5 grams of sugar
Miller High Life: 12.2 grams of carbs, 0 grams of sugar
Miller Lite: 3.2 grams of carbs, 0 grams of sugar
Coors Light: 5 grams of carbs, 1 gram of sugar
Coors Non-alcoholic: 12.2 grams of carbs, 8 grams of sugar
Budweiser: 10.6 grams of carbs, 0 grams of sugar
Bud Light: 4.6 grams of carbs, 0 grams of sugar
Yes! Sauerkraut is a type of fermented cabbage that is low in carbs (only 2 net carbs per cup!) and an excellent source of probiotics, vitamin C, and iron. When purchasing, look for non-pasteurized sauerkraut that doesn't include any added sugars or preservatives.
Absolutely! After simmering the brats, you'll then fry them in a skillet for 3 to 4 minutes on each side until browned.
Other Low Carb and Keto Grill Recipes
Here are some other low-carb and keto grill recipes you may enjoy:
- Grilled Chipotle Lime Shrimp Salad: This grilled chipotle lime shrimp salad is a simple and delicious grill recipe that’s healthy, full of flavor, and quick and easy to make. The grilled shrimp are spicy, smoky, tangy and a little sweet since they’re covered with minced chipotle peppers in adobo sauce, garlic and fresh lime juice before serving.
- Grilled Chicken Satay: This grilled chicken satay has it all! When grilled, the well-spiced chicken turns deliciously tender and juicy with areas of crispy, charred chicken. And the peanut sauce is SO addicting! It’s peanutty, sweet, savory, creamy, and a little sour with the right amount of spice.
- Grilled Carne Asada: Grilled Carne Asada is one of the ultimate grill recipes. It’s because the skirt steak turns out so tender, juicy and flavorful after marinating and just a short time on the grill.
- 4 bratwurst
- 12 ounces low-carb beer (we used Corona Premier)
- Optional toppings: spicy mustard, sugar-free ketchup, sauerkraut, grilled onions, sliced jalapenos, chopped tomatoes, sliced bell peppers, cheese
- Simmer the brats: Pour a 12-ounce, low-carb beer into a medium size pot. Put in 4 brats and bring to a simmer. Continue to cook on a gentle simmer for 10 minutes. After 10 minutes, they should be almost fully cooked.
- Grill the brats: Grill the brats on high heat for about 8 to 10 minutes, until nicely browned.
- Serve: Serve immediately with favorite toppings.
You don't have to simmer the brats in beer. If you prefer, you can simmer the brats in chicken broth, beef broth, or water.
Even though the brats don't absorb all the carbs in the beer (since much of the beer remains in the pot after simmering), we still apply the full amount of carbs in the beer to the total net carbs of the brats in the nutritional information. We found it difficult to effectively measure the amount of carbs absorbed by the brats and decided to err on the high side when measuring carbs. If you know of way to calculate the carbs absorbed by the brats, we'd love to hear from you!
Serving Size1 link
Amount Per Serving Calories 283.9Total Fat 21.0gSaturated Fat 8.0gCholesterol 60.0mgSodium 682.7mgCarbohydrates 2.6gNet Carbohydrates 2.6gFiber 0.0gSugar 1.0gProtein 14.2g