Keto Grilled Cheese: Deliciously Low-Carb Recipes

For those following a ketogenic lifestyle, the simple pleasures of a grilled cheese sandwich might seem like a distant memory. However, with a few clever substitutions, you can enjoy this classic comfort food while staying true to your low-carb goals. This article explores several keto-friendly grilled cheese options, from cauliflower bread to chaffles, offering a variety of ways to satisfy your cravings.

Cauliflower Bread Grilled Cheese

One innovative approach to a keto grilled cheese is using cauliflower rice to create bread slices. This method is particularly appealing to those looking to sneak more vegetables into their diet.

Making the Cauliflower Bread

The "bread" for this sandwich is made with cooked riced cauliflower, egg, and shredded cheddar cheese. Here's a step-by-step guide:

1. Prepare the Cauliflower Rice: Cut up the cauliflower and make cauliflower rice. Use this cauliflower rice recipe as your guide. After you make the cauliflower rice, drain all the extra liquid from it. This step is crucial to prevent soggy bread.
2. Combine Ingredients: Combine the riced cauliflower, beaten egg, and ½ cup of grated cheese in a bowl. Season with spices like pepper, mustard seed, sage, oregano, and thyme to enhance the flavor. Mix well.
3. Form the Bread Slices: On a slightly greased baking sheet, form the cauliflower mixture into slices resembling bread. This recipe makes about 4 slices, each approximately ½ inch thick. Adjust the number of slices for desired thickness.
4. Bake the Slices: Bake the cauliflower slices in a preheated oven at 350°F (175°C) for about 10 to 12 minutes, or until they are set and lightly golden.

Assembling the Grilled Cheese

1. Prepare the Sandwich: Lay some cheese on top of one "bread" slice and top with the other slice.
2. Fry the Sandwich: Add some butter to a skillet and fry on low heat until the cheese begins to melt inside and the bread is golden brown. Cover the skillet to help the cheese melt faster.
3. Serve: Once the cheese is melted and the bread is crispy, remove from the skillet and serve immediately.

Cheese Selection and Variations

• Cheese: Mozzarella cheese melts beautifully, making it an excellent choice for the inside of the grilled cheese sandwich. You can also use slices of your favorite cheese, such as cheddar, provolone, or even a mix for a more complex flavor.
• Add-ins: To make the low-carb grilled cheese sandwich more of a meal, consider adding ham or bacon. Grilled ham and cheese sandwiches are a popular choice.
• Dairy-Free Option: If you are dairy-free, try a coconut-based cheese in your keto grilled cheese. Use ghee instead of butter, as it's just the butterfat with the proteins removed and can often be tolerated.

90-Second Keto Bread Grilled Cheese

For a quicker alternative, you can use a 90-second keto bread recipe, similar to a muffin in a mug. This method is perfect for those short on time but still craving a grilled cheese.

Ingredients

• 90-Second Bread:
  • 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
• Filling:
  • 1 slice cheddar cheese (28 g/ 1 oz)
  • 1 slice Swiss cheese (28 g/ 1 oz)

Instructions

1. Prepare the Bread: Place all of the bread ingredients into a small bowl and mix well.
2. Microwave: Grease a ramekin or a bread-shaped storage container. Pour the mixture into the container and shake to distribute evenly. Microwave on high for 90 seconds. 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.
3. Assemble the Sandwich: When cool, cut the bread in half and spread with butter, if desired. Place the cheese slices in the middle.
4. Toast: Toast in a frypan, in a panini maker, or under a broiler for approximately 5 minutes, or until the cheese is melted and the bread is golden brown.

Storage

Store, wrapped, in the refrigerator for up to 2 days.

Read also: Easy Low-Carb Cheese Crackers

Chaffle Grilled Cheese

Chaffles, or cheese waffles, are another excellent low-carb bread substitute. They are made with cheese, eggs, and sometimes almond flour or coconut flour, and baking powder.

Basic Chaffle Recipe

• 1 egg
• ½ cup shredded cheese (cheddar, mozzarella, or your favorite)
• 1 tablespoon almond flour or coconut flour (optional)
• ½ teaspoon baking powder (optional)

Instructions

1. Combine Ingredients: In a bowl, mix together the egg, cheese, flour (if using), and baking powder (if using).
2. Cook the Chaffles: Preheat a mini waffle maker. Pour half of the mixture into the waffle maker and cook for 3-5 minutes, or until golden brown and crispy. Repeat with the remaining mixture.
3. Assemble the Grilled Cheese: Place shredded cheese between two chaffles.
4. Grill the Sandwich: Heat a skillet to medium-low heat, then melt one teaspoon of butter. Place one chaffle into the pan and top with shredded cheese, making sure the cheese isn’t too close to the edges of the chaffle to prevent the cheese from falling or burning. Place the second chaffle over the cheese and very gently press down. Cook for 6-8 minutes or until the chaffle is golden brown on the bottom.
5. Flip and Cook: Carefully pick your sandwich up with a spatula and place the last teaspoon of butter in the pan. Once melted, flip the chaffle sandwich and return it to the pan, cooking for another 6-8 minutes.

Variations

• Savory Chaffles: Add pepperoni, jalapeno, or bacon to the chaffle batter for added flavor.
• Cheese Variety: Experiment with different types of cheese, such as cheddar, pepper jack, or mozzarella.

Serving and Storage

These cheesy grilled sandwiches are best eaten fresh, but you can wrap them in foil and store them in the fridge for 1-3 days. Reheat in a skillet or air fryer to prevent them from becoming soggy.

General Tips for Keto Grilled Cheese

• Low and Slow: When grilling the sandwich, use a "low and slow" approach. This allows the bread substitute to soak up the butter and become golden brown while giving the cheese enough time to melt and become gooey.
• Butter: Using butter on the exterior of the bread substitute is crucial for achieving that classic golden-brown, crispy texture.
• Cheese Selection: Choose cheeses that melt well, such as cheddar, mozzarella, gouda, and Swiss. Soft cheeses like Brie and blue cheese can also be enjoyed in moderation.
• Adding Flavor: A pinch of flaky sea salt on the buttered exterior can enhance the flavor of the sandwich.

Additional Keto Sandwich Ideas

If you enjoyed this keto grilled cheese recipe, here are some other low-carb sandwich ideas to explore:

• Cucumber Sandwiches With Cream Cheese: Perfect for a light lunch or tea party.
• Keto Bagels: Use for breakfast sandwiches of any type.
• Keto Bread: Use pork rinds to create a nearly no-carb bread for cold-cut sandwiches.
• Keto Rye Bread Chaffles: Make a low-carb Reuben.
• Keto Philly Cheesesteak Casserole: Not exactly a sandwich, but it tastes just like the iconic recipe.
• Chicken Bacon Ranch Chaffle Sandwich: Just 5.5 net carbs for this super-filling sandwich.
• Keto Chili Cheese Chaffles: Perfect for fall.
• Keto BBQ Chicken Stacks: Use a jalapeno cheddar chaffle as the base.

Is Cheese Keto-Friendly?

If you don't have an aversion to dairy, then cheese is an excellent thing to eat on the keto diet. It's low in carbs and high in fats. One ounce of cheddar cheese has 1 gram of carbs and 6.5 grams of protein. It's a fantastic protein boost too.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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