If you're craving a hearty, savory dish that fits perfectly into your keto lifestyle, look no further than this Italian Sausage Satay. With caramelized onions, crisp bell peppers, aromatic herbs, and juicy Italian sausage, this meal delivers satisfying flavor with just 9g of carbohydrates per serving.
Perfect for weeknight dinners or a weekend indulgence, this one-pan meal is low in carbs, high in fat, and rich in Mediterranean flavor. It's also gluten-free and budget-friendly — ideal for meal prep or feeding a crowd.
Why This Satay Is Keto-Friendly
Unlike traditional satay recipes that rely on sugary sauces or high-carb marinades, this version keeps it clean and keto by using high-fat sausage, fresh veggies, and keto-approved herbs. Here’s how it fits your keto goals:
- Only 9g Net Carbs: Mostly from fiber-rich vegetables
- High in Fat: 39.4 grams of fat per serving fuels ketosis
- Moderate Protein: 17.1g per serving — ideal for keto macros
Ingredients
- 6 Italian sausage links (4 oz / 113g each)
- 2 tablespoons butter
- 4 garlic cloves, minced
- ½ red onion, thinly sliced
- 1 yellow onion, sliced
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ¼ cup white wine (optional, for flavor depth)
Instructions
- Preheat a large skillet over medium heat. Add the sausage links and brown them on all sides. This takes about 8–10 minutes.
- Once browned, remove the sausages from the skillet and slice into rounds. Set aside.
- In the same skillet, melt the butter and sauté the minced garlic, red onion, and yellow onion for 3 minutes.
- Add the green and red bell peppers, oregano, basil, and white wine to the skillet. Stir to combine and cook until the onions are softened — about 5–7 minutes.
- Return the sliced sausage to the skillet. Reduce heat to low, cover, and let simmer for 15 minutes until everything is warmed through and flavors are blended.
- Serve hot, optionally garnished with fresh basil or grated Parmesan.
Nutritional Information (Per Serving)
- Calories: 461
- Fat: 39.4 g
- Carbohydrates: 9 g
- Protein: 17.1 g
Health Benefits of This Meal
Onions and bell peppers are packed with antioxidants like quercetin and vitamin C. According to research on polyphenols, these nutrients may help reduce inflammation and support metabolic health — important for those on a keto diet.
Italian sausage is high in fat and protein, making it a perfect keto staple. While some sausages may contain small amounts of sugar or fillers, many brands now offer low-carb or sugar-free options.
Serving Suggestions
- Keto Skillet Bowl: Serve over riced cauliflower or sautéed spinach
- Wrap It: Use lettuce leaves or keto tortillas for a wrap-style meal
- With Cheese: Top with mozzarella and broil for a melted finish
More Keto Meals You’ll Love
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