For those following a ketogenic or low-carb diet, finding quick, easy, and satisfying breakfast options can sometimes be a challenge. Many traditional breakfast staples are high in carbohydrates, making them unsuitable for maintaining ketosis. However, with a little creativity, it's entirely possible to enjoy delicious and filling breakfast sandwiches that align with your dietary goals. This article explores a variety of keto breakfast sandwich recipes, offering alternatives to traditional high-carb options and providing a flavorful start to your day.
Recreating the Classics: Keto McMuffin
Craving a fast-food breakfast sandwich but want to stay on track with your keto diet? You can easily recreate a low-carb version of the classic McMuffin at home. This Keto McMuffin Sausage and Egg Breakfast Sandwich eliminates the need for an English muffin, offering a satisfying and familiar taste without the carbs.
Ingredients and Preparation
- Eggs: To achieve perfectly round eggs, cook them in the ring of a mason jar lid or use silicone egg molds. Heat butter in a skillet over medium heat, crack the eggs into the rings, break the yolks, and gently whisk. Cover and cook for 3-4 minutes until the eggs are cooked through.
- Sausage: Use lean breakfast sausage, such as pork, turkey, or chicken. Consider making your own sausage to avoid unwanted additives. KitchenAid offers an attachment for grinding meat, making it easy to grind pork sirloin or chicken for sausage.
- Cheese: American cheese is a popular choice for its melty texture, but feel free to experiment with other types of cheese.
- "Buns": Instead of traditional English muffins, use egg rounds. Adding a little cornstarch and milk to the eggs before cooking results in firm yet fluffy "buns." For best results, use a bun pan or whoopie pie pan to bake the egg mixture in the oven at 350 degrees F for 12-15 minutes, or until set. Make it easy to evenly distribute the egg mixture into each of the bun cavities by using a batter dispenser.
Assembling the Sandwich
Place one cooked egg on a plate, top with half of the mayonnaise (optional), followed by the sausage patty and cheese. Top with another egg round.
Nutritional Information
One sandwich contains approximately 364 calories and 7 grams of net carbs, which is just 3% of the total.
Keto Monte Cristo Breakfast Sandwich
For those who enjoy a sweeter breakfast option, the Keto Monte Cristo Breakfast Sandwich offers a delightful twist on a classic. Traditionally, a Monte Cristo sandwich is made with French toast, ham, turkey, and Swiss cheese. This keto version maintains the essence of the original while minimizing carbs.
Read also: Easy Low-Carb Cheese Crackers
Pancake Preparation
The key to this sandwich is the keto-friendly pancakes. Use a recipe that utilizes almond and coconut flour to keep the carb count low. You can add sugar-free maple syrup to the pancake batter for sweetness.
Sandwich Assembly
Layer ham, turkey, and Swiss cheese between two keto pancakes. Cook the sandwich in a skillet until the cheese is melted and the pancakes are golden brown.
Variations
Some people enjoy using dijon mustard instead of maple syrup for a savory twist. Others have found success using sugar-free maple syrup made with stevia to avoid blood glucose spikes.
90-Second Keto Bread Breakfast Sandwich
When time is of the essence, the 90-Second Keto Bread Breakfast Sandwich is a perfect option. This recipe utilizes a quick microwave bread that can be made in just a minute and a half.
Ingredients
- 1 tablespoon butter
- 1 egg
- 1 tablespoon coconut flour
- ¼ teaspoon baking powder
- Olive oil spray
- A slice of cheese (sharp cheddar recommended)
- A slice of deli ham or Canadian bacon
Instructions
- Make the keto bread: Melt the butter in a microwave-safe bowl. Add the remaining bread ingredients and microwave for 90 seconds.
- Cook the egg and toast the bread: Heat a nonstick skillet over medium heat and spray with olive oil. Cook the egg to your liking, using an egg ring or pan for a round shape if desired. Lightly brown the bread slices on each side.
- Assemble the sandwich: Place one slice of bread on a plate, top with cheese, ham, and the fried egg. Add the second slice of bread on top.
Tips and Variations
- For larger bread slices, use a slightly larger bowl (4 inches on the bottom) when making the bread.
- Toast the bread in a greased skillet for improved texture.
- Experiment with different cheeses and meats to customize the sandwich to your liking.
Keto Smashed Egg Sandwich
For a hearty and protein-packed option, the Keto Smashed Egg Sandwich is an excellent choice. This sandwich is loaded with flavor and texture, thanks to the smashed hard-boiled eggs and fresh sprouts.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients
- Hard-boiled eggs
- Mayonnaise
- Red chili pepper flakes
- Garlic powder
- Sprouts
- Keto-friendly bread
Instructions
- Prepare the eggs: Hard-boil, poach, or scramble the eggs according to your preference.
- Smash the eggs: In a bowl, smash the hard-boiled eggs with mayonnaise, red chili pepper flakes, and garlic powder.
- Assemble the sandwich: Spread the smashed egg mixture on keto-friendly bread and top with sprouts.
Flavor Enhancements
Feel free to add other spices and seasonings to the smashed egg mixture, such as salt, pepper, or paprika.
Freezing Keto Breakfast Sandwiches for Meal Prep
One of the best ways to stay consistent with a keto diet is to prepare meals in advance. Keto breakfast sandwiches are perfect for meal prepping because they can be easily frozen and reheated.
Freezing Instructions
- Prepare the components: Cook the eggs, sausage patties, and any other fillings you plan to use in your sandwiches.
- Cool and assemble: Allow the components to cool completely before assembling the sandwiches.
- Wrap individually: Wrap each sandwich in parchment paper or plastic wrap.
- Freeze: Place the wrapped sandwiches in a freezer bag or airtight container and freeze.
Reheating Instructions
- Microwave: Wrap the frozen sandwich in a slightly damp paper towel and microwave on high power for 1-2 minutes, or until heated through.
- Oven: Preheat the oven to 350°F (175°C). Wrap the frozen sandwich in foil and bake for 15-20 minutes, or until heated through.
Tips for Freezing
- Freeze cheese slices separately from the sausage and egg to prevent the cheese from melting completely during reheating.
- Label the freezer bags with the date and contents to keep track of your prepped sandwiches.
Bread Alternatives
Since traditional bread is off-limits on a keto diet, finding suitable bread alternatives is essential for making satisfying breakfast sandwiches. Here are a few options:
- 90-Second Keto Bread: As mentioned earlier, this quick microwave bread is a convenient option when you're short on time.
- Keto English Muffins: Several recipes are available online for making keto-friendly English muffins using almond flour, coconut flour, and other low-carb ingredients.
- Sausage as "Bread": For a completely bread-free option, use sausage patties as the top and bottom "buns" of the sandwich.
- Egg "Buns": Another bread-free option is to use baked egg rounds as the buns. Adding a little cornstarch and milk to the eggs before cooking results in firm yet fluffy "buns."
Read also: Magnesium Supplements for Keto