For those following a ketogenic diet, the simple pleasure of a sandwich might seem like a distant memory. Traditional bread is often a no-no due to its high carbohydrate content. However, with a little creativity and the right ingredients, you can absolutely enjoy delicious and satisfying keto-friendly sandwiches. This article explores a variety of keto sandwich options, from quick and easy recipes to more elaborate creations, ensuring you never have to miss out on your favorite lunchtime staple.
The Importance of Breakfast on Keto
The first meal of the day is often referred to as the most important meal, and for good reason. This is because you have been fasting since your last meal or snack from the previous day. Even if you do not typically eat when you first wake up, the first meal you do have is still breaking the fast. What you eat for breakfast sets the tone for your entire day and can significantly impact your energy levels, mental clarity, and overall health. Research has shown that starting the day with a meal that is high in animal-sourced protein and fats, but low in carbohydrates, can be especially beneficial.
Keto Breakfast Sandwiches
For those on a keto, diabetic-friendly diet, finding satisfying breakfast options that won’t spike blood sugar levels or kick you out of ketosis can be a struggle. Many people find themselves in a breakfast rut, eating the same old scrambled eggs, bacon, and avocado day after day. However, with the advent of low-carb bread alternatives, such as those from Fox Hill Kitchens, the possibilities for keto breakfast sandwiches have expanded dramatically.
Bagel-Based Breakfast Sandwiches
Fox Hill Kitchens' low-carb, gluten-free, diabetic-friendly keto bagels are a game-changer. Made with almond and coconut flour, these bagels are chock full of clean ingredients, are grain-free, low in carbs, and they taste like the real thing! (Or pretty darn close.)
You can toast up a bagel, add some cream cheese and smoked salmon, maybe some capers and red onion, and voila! A delicious, satisfying breakfast that doesn’t feel like you’re depriving yourself of anything. Fox Hill Kitchens has three great bagel flavors to choose from, including everything, sesame, and “rye” with caraway and onion.
Read also: Easy Low-Carb Cheese Crackers
Here are some keto breakfast sandwich recipes:
- Smoked Salmon Bagel: Toast a keto bagel and spread with plain or veggie cream cheese. Add smoked salmon and capers. Red onion is always wonderful as well.
- Roast Beef Bagel: I have a hard time picking between the two roast beef bagel recipes listed here. They are both so wonderful! If the salsa sounds weird to you, don’t kick it until you try it!
Quick & Easy Keto Grilled Cheese
There is nothing quite so satisfying as picking up a big, melty slice of grilled cheese sandwich and biting into that melty goodness.
90-Second Keto Bread
One of the quickest ways to create a keto-friendly sandwich is by using "90-second bread." This method provides a fast and convenient alternative to traditional bread, perfect for those craving a grilled cheese sandwich.
Ingredients:
- 1/4 cup almond flour (25 g/ 0.9 oz)
- 1/2 tsp gluten-free baking powder
- 1 tbsp light olive oil or extra virgin olive oil (15 ml)
- Pinch of sea salt
- 1 large egg
- 1 slice cheddar cheese (28 g/ 1 oz)
- 1 slice Swiss cheese (28 g/ 1 oz)
Instructions:
- Place all of the bread ingredients into a small bowl and mix well.
- Grease a ramekin, or like me find a bread-shaped storage container.
- Pour the mixture into the container and shake to distribute evenly.
- Microwave on high for 90 seconds. Note: If you don’t have a microwave, you can use the oven. Preheat to 175 °C/ 350 °F and bake for 12-15 minutes or until cooked through.
- When cool, cut in half and spread with butter, if desired.
- Place the cheese slices in the middle and toast for approx. 5 minutes (or try any of our suggested variations in the post intro). You can toast it in a frypan, in a panini maker or under a broiler.
- Eat with gusto.
- Store, wrapped, in the refrigerator for up to 2 days.
If you have time to make a whole loaf of low-carb bread, apart from our 90-second bread you can use our Ultimate Keto Bread, Soul Bread or Fluffy Grain-Free Sunflower Bread.
Keto Sandwich Bowl
The Easy Keto Sandwich Bowl is an alternative to a sub sandwich for those following a low-carb lifestyle. This keto recipe is customizable to the lunch meats, vegetables, and dressing you prefer. A salad in a bowl with the same fundamental ratios was the perfect solution. A keto bowl is your favorite sandwich toppings that have been chopped, placed in a bowl, and coated with a delicious high fat / low carb dressing, compared to a salad with the primary ingredient of lettuce and then toppings added.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Smoked deli ham
- Parmesan Cheese (Optional)
- Oil/Vinegar
- Italian seasoning
- Red wine vinegar
Instructions:
- Chop ham, cheese, and veggies then put them in a bowl.
- Add olive oil, red wine vinegar, and Italian seasoning, and mix together.
- Dress the keto sandwich bowl.
- Enjoy! (This keto sandwich bowl tastes best after sitting for a few minutes so the oil/vinegar mixture can infuse all the other ingredients.
Change the protein - If you don’t like ham, use turkey, pepperoni, roast beef, bacon, salami, or another favorite deli meat. Oil/Vinegar - This can be subbed for a different dressing such as ranch, a bit of mayo, mustard, etc.
Keto Cuban Sandwich
This Keto Cuban sandwich Recipe makes a delicious low carb sandwich option. Typically, a Cuban sandwich is made with pork shoulder. However, sometimes if I’m a little more pressed for time, I will just use a thin pork chop or something similar. I’m using slices of ham from a roasted ham but you could also use deli ham.
Ingredients:
- Mozzarella cheese
- Cream cheese
- Egg
- Almond flour
- Baking powder
- Olive oil
- Orange juice
- Oregano
- Garlic
- Ham
- Pork
- Pickles
- Swiss cheese
- Mustard
Instructions:
- Add mozzarella and cream cheese to a bowl and microwave for one minute.
- Take out and stir well, then put back in the microwave for another minute.
- Add egg to mozzarella and cream cheese mixture and mix well.
- Then add in the almond flour and baking powder and combine well again.
- Roll the dough flat with a rolling pin or with a piece of plastic wrap on top and use a wine bottle.
- Once you’ve rolled it flat, about ¼” thick, shape into “bread” shaped pieces.
- Lay on a lightly greased cooking sheet, parchment paper or a silicone baking mat.
- In a bag or bowl big enough for the pork, mix together olive oil, orange juice, oregano and garlic.
- To cook, heat olive oil in a pan, add in pork and cook until cooked through.
- Spread mustard on bread then layer on ham, pork, pickles and Swiss cheese.
- Add to a pan and put another pan on top, weighed down so the sandwich will flatten.
It’s really important to use Almond Flour instead of Almond Meal.
Other Keto Sandwich Ideas
- Roast Beef Sandwich: A classic choice, roast beef can be paired with various keto-friendly toppings such as cheese, lettuce, tomato, and a low-carb mayonnaise or horseradish sauce.
- Italian Sub Sandwich: Recreate the flavors of an Italian sub by using keto bread or a lettuce wrap and filling it with salami, pepperoni, ham, provolone cheese, and a vinaigrette dressing.
Tips for Building the Perfect Keto Sandwich
- Always toast the bread before adding fillings.
- Swap the spread. Keto breads are usually more dense than regular bread, so it’s important to have some fat to add moisture.
- Easy to customize. The ingredients I listed are merely suggestions.
Keto Wraps and Lettuce Wraps
When bread isn't an option, wraps and lettuce wraps provide a versatile alternative.
- Korean Wraps: Tantalize your taste buds with this twist on a traditional (and keto) Korean dish. It’s got loads of flavor, so the trick is to actually stop and breathe every once in awhile when you’re eating these delicious wraps.
- Fish Tacos: These fish tacos have me drooling thinking about the beach and amazing seafood. Fish taco night is definitely going to have to happen stat!
Read also: Magnesium Supplements for Keto