Keto Swabian Sausage Salad with Emmental
This keto sausage salad sticks to the Swabian version with emmental but leaves out the sugar and bread rolls. Bologna and cheese supply the fat and protein, while the vinegar and oil marinade manages without added sugar - so the salad stays a hearty, keto-friendly lunch or cold supper at around 4 g net carbs per serving.
The key facts at a glance
- Time required: approx. 15 minutes - cold, with no cooking.
- Only approx. 4 g net carbs and 48 g fat per serving.
- Ingredients: bologna, emmental, red onion, pickles, oil, vinegar, mustard.
- Suits a quick keto lunch, a cold supper or something to take along.
Ingredients
One serving is designed as a cold keto lunch or a substantial cold supper; as a small side, half the quantity is enough.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| bologna or lyoner | with no added sugar | |||
| with no added sugar | ||||
| emmental | - | |||
| red onion | approx. 1 small onion | |||
| approx. 1 small onion | ||||
| pickles | unsweetened; approx. 2 cornichons | |||
| unsweetened; approx. 2 cornichons | ||||
| canola oil | approx. 1.5 tbsp; sunflower oil as an alternative | |||
| approx. 1.5 tbsp; sunflower oil as an alternative | ||||
| white wine vinegar | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| medium-hot mustard | approx. 2 tsp | |||
| approx. 2 tsp | ||||
| salt | - | |||
| pepper | to taste | |||
| to taste | ||||
| chives | - | |||
How it is made
Cut the bologna and emmental into fine strips and chop the onion and pickles finely. Whisk the vinegar, oil, mustard, salt and pepper into a marinade, fold everything in and let the salad rest briefly.
Why this sausage salad suits keto well
The salad draws its energy almost entirely from fat and protein: bologna and emmental supply plenty of fat, and the oil in the marinade adds to it. The few carbs come from the red onion and pickles, which is why one serving sits at around 4 g net carbs - easy to plan into a ketogenic day of typically 20 to 50 g carbs. What matters is that the classic bread roll on the side is dropped and the marinade is mixed without sugar; many ready-made vinegar and oil dressings contain added sugar that raises the carbs unnecessarily. Compared with a classic plate of sausage salad with two rolls, which together quickly reach 50 g carbs, this version stays very low. The exact nutrition values for the individual ingredients can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Hearty without bread rolls
With a classic sausage salad it is not the sausage and cheese that pose the carb problem but the bread rolls and sweetened dressings. This version replaces the roll with more cheese and a sugar-free marinade. Carbohydrates are metabolized as sugar and affect blood sugar more strongly than fat or protein do.
Keeping net carbs predictable
The carbs come almost entirely from the onion and pickles. If you count more strictly, reduce the onion or use mild, unsweetened cornichons - the figure then drops further into the low single digits.
How do I serve and vary the sausage salad?
Serve the sausage salad with plenty of chives and, if you like, a few leaves of lamb's lettuce as a bed. From experience it tastes best after 20 to 30 minutes of resting, because the marinade has soaked into the sausage by then - freshly dressed it still tastes a little sharp from the onion.
Meal prep and storage
The salad is well suited to preparing ahead and taking along: sealed airtight it keeps for about 2 to 3 days in the fridge and even gains flavor as it rests. Turn it once before serving, as the marinade collects at the bottom. Scatter the chives and fresh herbs on only shortly before eating so they do not wilt.
Variation without bologna
For a vegetarian version the bologna can be replaced with additional emmental and diced gouda; that turns it into a classic cheese salad. If you prefer it lighter, take lean ham instead of bologna - that lowers the fat share while keeping the carbs just as low.
Which tips help with a keto-friendly sausage salad?
- Choose a high-fat bologna or lyoner with no added sugar - check the ingredient list.
- Mix the marinade yourself rather than using a ready-made dressing, which often contains sugar.
- Cut the sausage and cheese into fine strips as evenly as possible so the marinade clings everywhere.
- Let the salad rest for at least 20 minutes before serving.
- Let the onions steep briefly in the marinade before mixing them in; that takes the sharpness off.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 285 kcal | approx. 565 kcal | A filling meal; the energy comes predominantly from fat. |
| A filling meal; the energy comes predominantly from fat. | |||
| Fat | approx. 24 g | approx. 48 g | Very well suited to keto, through the bologna, emmental and oil. |
| Very well suited to keto, through the bologna, emmental and oil. | |||
| Net carbs | approx. 2 g | approx. 4 g | Low; it comes above all from the onion and pickles. |
| Low; it comes above all from the onion and pickles. | |||
| Sugar | approx. 1.3 g | approx. 2.5 g | Low, as long as the marinade is mixed without added sugar. |
| Low, as long as the marinade is mixed without added sugar. | |||
| Protein | approx. 12 g | approx. 24 g | Solid; the sausage and cheese supply plenty of protein. |
| Solid; the sausage and cheese supply plenty of protein. | |||
| Salt | approx. 1 g | approx. 2 g | Rather high because of the sausage and cheese; add extra salt sparingly. |
| Rather high because of the sausage and cheese; add extra salt sparingly. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is sausage salad suitable for keto?
Yes, if you leave out the bread rolls and sweetened dressings. Bologna and emmental supply fat and protein at very few carbs. With a homemade vinegar and oil marinade a serving stays at around 4 g net carbs.
Which sausage works best?
The classic choice is bologna or lyoner. Look for a variety with no added sugar and a high meat content. Beer ham or regensburger sausage work too; what matters is a short ingredient list without sugar and starch.
Does the sausage salad suit weight loss on keto?
It can, if the serving fits your daily plan. The carbs are low, but sausage and cheese are calorie-dense; eat one serving as a genuine meal and keep an eye on the day's total calories.
Can I make the sausage salad without pickles?
Yes. You can leave the pickles out or replace them with mild pickled cucumbers without sugar. That lowers the carbs a little further; for the characteristic acidity you can then add a little more vinegar to the marinade.