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Nutrition Facts

Serving Size 1 brat
Calories 147

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat 0.5 g
Total fat 3 g
Sodium 37 mg
Cholesterol 55 mg
Dietary fiber 2 g
Protein 18 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.


(Serves 6)
  • 1 cup minced yellow onion
  • 4 cloves garlic, minced
  • 1/2 teaspoon canola oil
  • 1 cup cooked brown rice
  • 1 pound ground chicken breast
  • 2 teaspoons fennel seed
  • 1 teaspoon cumin seed (or caraway, which has a milder flavor)
  • 1 teaspoon ground paprika
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon ground white pepper
  • 1/2 teaspoon ground cayenne pepper
  • 1 teaspoon minced fresh rosemary (or 1/4 teaspoon dried)
  • 1/4 teaspoon nutmeg
  • 1 teaspoon ground mustard seed
  • 1 teaspoon celery seed


In a frying pan, saute onion and garlic in canola oil until browned. Transfer to a large bowl and mix together with cooked rice, ground chicken breast, and remaining ingredients. Refrigerator for 1 hour.

Divide mixture into 6 equal parts. Roll into sausage shape. Or if you prefer, you can pipe mixture into 6 sausage shapes. Place on sheet pan.

Roast in oven at 350 F for 5 to 10 minutes, until the internal temperature is 125 F. Then transfer to grill to finish cooking. The brats are not fully cooked until they reach an internal temperature of 165 F.

Last Updated: January 29th, 2019