Looking for a savory, chewy, and satisfying meat substitute that fits your keto and vegan lifestyle? These Homemade Vegan Sausages deliver on all fronts—high protein, low carbohydrate, and bold in flavor. Whether you're grilling, pan-searing, or baking, this recipe gives you the versatility and taste you crave without straying from your dietary goals.
Why Choose Vegan Sausages on Keto?
Traditional sausages may be keto-friendly due to their fat and protein content, but they often come with saturated fat and cholesterol. These homemade vegan sausages offer a cleaner option using vital wheat gluten and walnuts for protein and texture, along with herbs and spices to replicate that classic sausage flavor.
Key Nutritional Facts
Each serving (1 sausage) provides:
- Calories: 287 kcal
- Protein: 38g (53%)
- Fats: 11g (34%)
- Carbohydrates: 9g (3%)
These macros make this an ideal recipe for high-protein, low-carb diets. The use of vital wheat gluten — the main ingredient in seitan — means these sausages are rich in gluten-based plant protein. Combined with heart-healthy fats from walnuts, you have a balanced, keto-appropriate plant-based dish.
Ingredients
- 1 cup vital wheat gluten
- ¼ cup walnuts
- ¼ cup minced onion
- 1 tbsp minced garlic
- 1 tsp cumin powder
- 1 tsp smoked paprika
- ½ tsp dried marjoram
- ¼ tsp dried oregano
- ¼ tsp salt
- ¼ tsp pepper
- ¼ cup water
- 2 tbsp olive oil
Directions
- Heat olive oil in a skillet over medium heat. Sauté onions and garlic until soft and fragrant (about 3 minutes).
- Transfer sautéed onions and garlic into a food processor. Add all remaining ingredients.
- Pulse until the mixture reaches a homogenous texture. The dough should be firm and moldable.
- Divide and shape the mixture into sausages by hand.
- Wrap each sausage tightly in cling film, then in aluminum foil to maintain shape while steaming.
- Steam sausages for 30 minutes.
- Once steamed, sausages can be stored or reheated via pan, oven, or grill. Perfect for meal prep!
What Makes These Sausages Special?
Vital Wheat Gluten is the secret behind the “meaty” texture. When mixed with water and other ingredients, it forms a dense, chewy structure that mimics meat very well, especially when steamed and seared.
Walnuts not only add richness but also boost your omega-3 fatty acid intake, which is especially important on plant-based diets.
The spice blend of cumin, smoked paprika, oregano, and marjoram mimics the seasoning of traditional sausages, giving these a deep, umami-rich flavor.
Storage and Reheating Tips
- Keep refrigerated in an airtight container for up to 5 days.
- Freeze for up to 3 months—just thaw and reheat as needed.
- Pan-fry or grill for added crispiness before serving.
Conclusion
These Homemade Vegan Sausages are everything you want in a plant-based, keto-friendly meal: high in protein, low in carbs, and full of flavor. Ideal for breakfast plates, wraps, or even as a grill party option. Customize them by adding your favorite herbs, spices, or even low-carb veggies to the base.
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