I like a good breakfast sandwich. Sandwiches, in fact, are nature’s perfect food, evolved and perfected for centuries by artists and wizards alike. The problem is that bread isn’t the healthiest thing in the world. Even “whole grain” varieties don’t offer much aside from fiber, and there’s far more nutrient-dense ways of getting fiber.

So if you’ve adopted a low carb or simply a scaled-back approach to carbs, what are you to do? Missing that brekkie sammie? I have a solution! Enter the low carb breakfast sandwich! *Fanfare*

My family likes them, they’re incredibly filling, and you can feasibly put whatever you like on them so they never get dull. I, however, tend to keep it traditional; eggs, bacon, cheese.

But for real, put whatever you want on them because that’s the beauty of a sandwich – it’s anarchy in food form.

Keto Breakfast Sandwiches

Sandwich Fillings:

  • 2 strips of bacon
  • 1 slice of cheddar cheese

For this example, I used bacon as my protein, and some cheddar cheese. I opted out of adding eggs because I wasn’t feeling it, but you can; eggs are delicious!

Start by frying up the bacon to whatever doneness you prefer, being mindful that at the end of the cooking, you’ll be leaving the grease in the pan for later. While the bacon cooks, start on the muffins.


For the muffins:

  • 5 tbsp almond flour/meal
  • 2 tbsp butter or coconut oil, melted
  • 1 egg
  • 1/2 tsp baking powder
  • 1 tbsp shredded parmesan


Beat the eggs well in a bowl, then mix in the melted butter (make sure it’s not very hot, so as not to curdle or cook the eggs in the cup). Add in the dry ingredients and mix them until a batter forms and pour the batter into a greased, wide-mouth coffee mug or a shallow, microwave-safe bowl. Microwave on high for about 1.5 minutes. If you greased the mug, simply turning it upside down should dislodge your muffin. Let it cool for a minute or two, then slice into two (lengthwise, of course, like an English muffin).

At this point, the bacon should be close to being done. Set it to cool a bit on some paper towels and leave the heat about medium on the pan with the bacon grease. Put the two halves of the muffins into the grease to fry for about 2 minutes. After 2 minutes, flip them and cook them for another minute on the other side.


Remove them from the pan and put them on some paper towels as well to get rid of extra grease. I highly recommend straining your bacon grease and putting it in a jar to use later on.

Assemble each muffin with 2 strips of bacon, each broken in two, and the slice of cheddar. You can leave it as is, or you can pop it into the microwave for about 20 seconds to ensure the cheese is melted. After that, you will likely eat it. It’ll be delicious. You might even clap, which is fine.

Keto breakfast sandwich macros:

Calories: 741
Fat: 73
Carbs: 8
Fiber: 4
Protein: 21

In terms of calories, this is pretty dense – I wouldn’t recommend this every single day. That said, it’s delicious and it will keep you full for a very long time. I ate mine at 8 on the morning of writing this, and I’m not even close to hungry and it’s going on 1:30.

To cut some calories, you can opt not to fry it in bacon grease (that’s about 100 right there). Instead, pop the muffin halves into the toaster – it works pretty well, too. Ham instead of bacon will save calories, or opt for simply egg and cheese.

There’s a million ways to work this recipe – what’s your favorite combination?








  • Sue from Sizzling Towards 60 & Beyond Reply

    Thanks for the recipe it looks delicious! I’m all about eating healthier so will definitely have this on my radar to try for breakfast. Have great day!

    • Monechetti Reply

      You as well! It’s not a low calorie breakfast, but it’s so filling you might be able to skip lunch! 🙂

  • Molly Stevens Reply

    I would love to eat paleo as my body does much better on it, but my gallbladder is touchy and won’t let me. That being said, I chop veggies and put in refrigerator (this week mushrooms, pepper, onions), sauce in butternut squash seed oil, add an egg whisked with milk, cook it until no runny egg, add small amount of grated cheese and melt it. I am not hungry for hours after eating this high protein fare, and got an extra veggie serving in at the same time. I supplement with leftover baked beans if I have any and this week I do so enjoyed a few carbs with marfax beans which are my favorites. Yum!

    • Monechetti Reply

      That sounds amazing! I’ve never heard of butternut squash oil – where do you find it?

  • Mandi Reply

    Oooh- yum!

    • Monechetti Reply

      Thanks! They are – very – good 🙂

  • Beth Giusti Reply

    Yum!!! This looks delicious! Will be trying these this weekend!

    • Monechetti Reply

      It’s really good, and super, super easy. I hope you like them!

  • Carol A Cassara Reply

    I actually like a good breakfast for lunch or dinner and this fits the bill. Tomorrow! On my meal plan!

  • Robin Reply

    Love this idea Tony! I’m going to try it– sans the bacon grease! I’ll keep you posted!

    • Monechetti Reply

      Bacon grease is life! Haha, but I totally understand.

  • Banana Fanna Fo Faria Reply

    We rebels don’t even strain our bacon grease… if the jar is reasonably sized, all the new grease melts the old and the grimy stuff settles at the bottom.

  • jodie Reply

    Breakfast is seriously my favorite meal, so this is a must try!!

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