Decoding the Weight Watchers Points in Kielbasa Sausage

Kielbasa sausage, also known as Polish sausage, is a type of smoked sausage that originated in Poland. It is made with pork and/or beef and is seasoned with garlic, pimento, and cloves. Kielbasa can be an amazing addition to soups, casseroles, sandwiches, and more. However, many dieters who follow programs like Weight Watchers wonder about the SmartPoints value of kielbasa sausage. In this article, we will break down the Weight Watchers points for different types of kielbasa sausage.

An Overview of Kielbasa Sausage

There are a few main varieties of kielbasa sausage

• Pork kielbasa – The traditional style made predominantly with pork, It has a signature garlicky flavor

• Beef kielbasa – Made with a blend of beef and pork. It has a deeper, smokier taste.

• Turkey kielbasa – The lower-fat option made with ground turkey. It has a lighter taste.

• Smoked kielbasa – Kielbasa that is cold-smoked to enhance the flavor

• Fresh kielbasa – Not smoked or cured. It has a softer texture.

Kielbasa can be purchased pre-cooked or uncooked. Pre-cooked kielbasa just needs to be warmed before eating. Uncooked kielbasa needs to be fully cooked either by pan-frying, boiling, roasting, or grilling before eating.

Weight Watchers Points for Kielbasa Sausage

The SmartPoints value of kielbasa sausage on Weight Watchers will depend on a few factors:

• Type of kielbasa – Pork kielbasa tends to be the highest in points while turkey kielbasa is lowest.

• Pre-cooked vs. uncooked – Pre-cooked kielbasa is slightly higher in points because some fat is lost when cooking raw kielbasa.

• Serving size – The more kielbasa you eat, the more points you consume.

Based on this, here are some general Weight Watchers points for common kielbasa sausage varieties:

• 2 oz pre-cooked pork kielbasa – 5 SmartPoints
• 2 oz pre-cooked beef kielbasa – 4 SmartPoints
• 2 oz pre-cooked turkey kielbasa – 3 SmartPoints
• 2 oz uncooked pork kielbasa – 4 SmartPoints
• 2 oz uncooked beef kielbasa – 3 SmartPoints
• 2 oz uncooked turkey kielbasa – 2 SmartPoints

As you can see, turkey kielbasa is the lowest in points while pork kielbasa is highest. Pre-cooked versions are slightly higher in points compared to uncooked.

Ways to Reduce the Points in Kielbasa

If you want to enjoy kielbasa sausage on Weight Watchers but reduce the points, here are some tips:

• Buy turkey kielbasa. Turkey kielbasa can have up to 2 fewer points per serving compared to beef or pork.

• Purchase uncooked kielbasa. Cooking it yourself results in slightly less fat and lower points.

• Portion control. Stick to around 2 ounce portions to keep points down.

• Skip frying. Frying kielbasa in oil adds extra points. Opt for roasting, grilling, or boiling instead.

• Pair with veggies. Bulk up meals with non-starchy veggies like cabbage, peppers, onions, etc.

• Go condiment-free. Toppings like mustard, mayo, and ketchup add extra points.

• Cook in broth. Cooking kielbasa in broth or tomato sauce instead of oil prevents extra points.

Smart Swaps to Make Kielbasa Healthier

If you want to lighten up meals with kielbasa sausage, there are some easy ingredient swaps you can make:

• Swap some pork for turkey. Choose a pork and turkey blend kielbasa to reduce the points.

• Sub in chicken sausage. Flavors like chicken apple sausage have a similar taste with fewer points.

• Use extra lean ground beef. Replace some of the pork with extra lean ground beef to cut fat.

• Add more veggies. Bulk up kielbasa dishes by adding more non-starchy vegetables.

• Use lower-fat cheese. Top with reduced-fat cheese shreds instead of full-fat.

• Swap white pasta for veggie noodles. Trade pasta for spiralized zucchini or spaghetti squash to slash carbs.

• Choose whole grain buns. Opt for whole wheat or sprouted grain buns over white flour buns.

• Skip the fatty toppings. Omit higher points items like sour cream, bacon, etc.

With some simple tweaks, you can still enjoy delicious kielbasa sausage while following your Weight Watchers plan.

WW-Friendly Recipes with Kielbasa

Here are some tasty, WW-friendly recipes featuring kielbasa sausage:

Kielbasa Sheet Pan Dinner

• Kielbasa sausage
• Red potatoes, cut into wedges
• Broccoli florets
• Red onion, sliced
• Olive oil, salt, and pepper

Toss kielbasa, potatoes, broccoli, and onion in olive oil on a sheet pan. Season with salt and pepper. Roast at 400°F for 20-25 minutes until cooked through.

Kielbasa Pepper Skillet

• Onion and bell pepper, sliced
• Kielbasa sausage, sliced
• Lower-sodium chicken broth
• Frozen spinach, thawed
• Jarred light Alfredo sauce

Saute onion and pepper in a skillet. Add kielbasa and cook until browned. Pour in broth and spinach. Simmer then stir in Alfredo sauce. Serve over zucchini noodles.

Kielbasa and Cabbage Soup

• Head of cabbage, chopped
• Carrots, chopped
• Onion, diced
• Kielbasa sausage, sliced
• Chicken broth
• Garlic and seasonings

Simmer the vegetables in broth. Add kielbasa and seasonings. Cook until the cabbage is tender.

Kielbasa and Apple Sandwich

• Fully cooked turkey kielbasa
• Sliced apple
• Whole wheat English muffin
• Dijon mustard

Split and toast English muffin. Top with sliced kielbasa, apple, and mustard.

Kielbasa Breakfast Hash

• Potatoes, diced and cooked
• Turkey kielbasa, diced
• Onion and bell pepper
• Eggs
• Salsa

Cook potatoes until tender. Brown kielbasa with veggies in a skillet. Add potatoes and cook until heated through. Make wells and crack eggs on top. Cover and cook until eggs are set. Top with salsa.