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This low-carb breakfast sandwich is a salty, creamy, melty, chewy keto meal that really hits the spot. It's so much better than any of the fast food options out there. The egg rounds take the place of a bun - they make the perfect substitute for English muffins!
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Why You Need this Keto Breakfast Sandwich Recipe
- This is an awesome recipe for those on a keto diet or other low carb diet (like the Galveston diet)
- Make a batch of them and keep them in the freezer for an easy way to grab some breakfast when you’re in a rush in the morning.
- They are so melty and delicious! We love these so much at our house that we choose these whether we’re in a hurry or not 🙂
These sandwiches are the best way to satisfy that “junk food breakfast” craving that I sometimes get on the weekend. I like to have them with some air fried potatoes or an orange for a better way to satisfy those cravings.
Nutritional Information
You can scroll down to the bottom of the recipe card to see the calories, carbs, etc. for this recipe, but I wanted something that can show you just how low in carbs this really is.
One sandwich contains 364 calories. Even though there are 7 grams of net carbs in each sandwich, that ends up being only 3% of the total. And it contains a whopping 27 grams of protein!
Here's What You Need to Make Them
Ingredients
- Eggs - the foundation of most low carb sandwich recipes ( but this one is better).
- Cornstarch - adding just a little bit of cornstarch will change the egg from a slippery fried egg to a firm but fluffy bun. No low carb bread needed!
- Salt and pepper, for flavor
- Milk - for flavor and texture for the bun. You can sub non-dairy milk if you prefer.
- Lean breakfast sausage - this can be pork sausage, turkey, or chicken. All will make an amazing keto sandwich!
- American cheese - our family’s favorite. So melty and creamy!
Tools
You really need a bun pan for the best results. I have a metal muffin top pan, and I also have a few silicone hamburger bun pans.
Another wonderful tool for making these sandwiches so much easier is a batter dispenser. This one by OXO is perfect. Pouring the egg mixture out into the little bun pan cavities is really a chore without it! Click on these links to buy them:
Buy Now → 
Buy Now → Sausage - You Can Make it Yourself
It’s getting harder and harder to find breakfast sausage that doesn’t have nitrites or other chemicals that I don’t like in my food. It’s also getting more and more expensive! I just couldn’t justify paying those high prices for a product that I’m not totally happy with.
I thought I would look around and see how hard it would be to make sausage. Ground meat of any type ( turkey, chicken, beef or pork) is just SO expensive right now, so buying ground pork or ground turkey and adding my own seasonings didn’t seem like a very practical idea.
What do you need to make sausage?
I discovered that KitchenAid makes an attachment for grinding meat that is really easy to use, and relatively inexpensive. I’m always using it to grind pork sirloin for sausage for this recipe, and I regularly make ground chicken to make my low carb chicken meatballs and burgers. I also use my homemade Italian sausage in my Baked Ziti recipe.
Then you just need to get a good sausage seasoning. I found a brand that I’m happy with that I feel like is a very good price. I don’t think I could make my own seasoning blend for less money than this one, and I’m glad I don’t have to take the time to mix up all those spices either!
Make your own sausage
Buy Now → 
Buy Now → Can you save money by making homemade sausage?
I watch for lean pork to go on sale, and when it’s less than $1.99 per pound I buy it for sausage. And it costs under 30 cents to season a pound of meat using the sausage seasoning. I feel like it’s totally worth my time to make sausage, and it's easy!
If you are interested in learning how to make sausage, please let me know in the comments - I’d be happy to make a video showing you how I do it, and you can decide for yourself if it’s something you want to do too. Scroll all the way down to the end of the post to the comments section to let me know!
Make This Savory Breakfast Sandwich Your Own
I’m sure you could also use cooked bacon strips, turkey bacon, or ham slices in your breakfast sandwich. Whatever your heart desires on egg sandwiches should be fair game.
Make it spicy: Sprinkle a few crushed red pepper flakes over your egg mixture before you bake it, or a few drops of tabasco sauce.
Use different kinds of cheese: I think it goes without saying that you can (of course!) use whatever kind of cheese looks good to you. We happen to love good old American cheese the best, since it reminds us of a yummy egg McMuffin 🙂
But why not try these cheese options:
- Sharp cheddar cheese slices
- Pepper jack cheese
- Gouda cheese
- Swiss cheese and ham
How to Make Easy Keto Breakfast Sandwiches
Step 1. Shape sausage patties and set aside, or chill for later.
Step 2. Crack the eggs into a bowl or the batter dispenser. Add the milk, cornstarch, and salt and pepper. Beat well with a whisk.
DON’T hold on to the handle while whisking or you’ll be dispensing eggs all over the counter! 😱
Step 3. Preheat the oven to 350℉. Oil the silicone bun pans and place on a baking sheet for stability.
Step 4. Dispense the egg mixture into each of the bun cavities. The pancake dispenser is the best way to do this.
Step 5. Bake at 350℉ for 25 minutes, or until set in the center.
Step 6. While the egg cooks, brown sausage patties in a frying pan, or non-stick pan.
To serve: 2 egg sandwich rounds form the bun, with a sausage patty and a slice of cheese in the center.
Keto Breakfast Meal Prep
It's so easy to make a batch of low carb breakfast sandwiches and freeze them for busy mornings. Once you make several homemade breakfast sandwiches and have them ready to go in the freezer, you’ll have a great option for breakfast that your whole family will love. And it will be much better (and faster!) than any fast food options you could buy.
How to Prep for the Freezer
Step 1. Cover a baking sheet with parchment paper or plastic wrap. Lay out the egg rounds, sausage patties, and the cheese slices. Freeze until firm.
Step 2. Once frozen, bag 2 egg rounds and a sausage patty together, with a slice of cheese in a sandwich bag or paper. Put each wrapped sandwich inside a freezer bag and store in the freezer until needed.
How to Reheat a Breakfast Sandwich
Our recipe tests showed us that it’s important to freeze the cheese separately from the sausage and egg. If they are all heated together, the cheese will melt so completely that it practically disappears (and you don’t want that). Follow these instructions to get the best results:
- Remove from freezer
- Wrap the sausage and egg in a slightly damp paper towel. Leave out the cheese slice for now.
- Heat in the microwave on high power for 1 minute. Turn over and heat for 1 minute more.
- Add the cheese slice and heat for 30 more seconds until the sandwich is heated through and the cheese is just barely melted.
Low Carb Sausage Egg and Cheese Breakfast Sandwiches
This low-carb breakfast sandwich is a salty, creamy, melty, chewy keto meal that really hits the spot. It's so much better than any of the fast food options out there. The egg rounds take the place of a bun - they make the perfect substitute for English muffins!
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 6 sandwiches
- Category: breakfast
- Method: microwave
- Diet: Low Calorie
Ingredients
- 12 large eggs
- 4 tablespoons milk
- 4 tablespoons cornstarch
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 pound (16 oz.) ground breakfast sausage
- 6 slices cheese
Instructions
- Divide the ground sausage into 6 portions.Shape each portion of sausage into a patty and set aside or chill for later.
- Crack the eggs into a bowl or batter dispenser. Add the milk, cornstarch, and salt and pepper. Beat well with a whisk until smooth, or use an immersion blender. If you’re using the batter dispenser, DON’T hold the handle while whisking!
- Preheat the oven to 350℉. Oil the egg bun pan and place on a baking sheet for stability.
- Dispense the egg mixture as evenly as you can into each of the bun cavities. The pancake dispenser is the best way to do this.
- Bake at 350℉ for 25 minutes, or until each egg round is set in the center.
- While the egg cooks, brown sausage patties in a frying pan, or non-stick pan.
To serve: 2 egg sandwich rounds form the bun, with a sausage patty and a slice of cheese in the center.
Notes
Notes: I used 2% low fat milk in this recipe, and American cheese slices. You can use nearly any type of milk you prefer, and any type of cheese.
Nutrition
- Serving Size: 1 sandwich
- Calories: 364
- Sugar: 2.5 g
- Sodium: 735.8 mg
- Fat: 24 g
- Carbohydrates: 7.3 g
- Fiber: 0 g
- Protein: 27.6 g
- Cholesterol: 435.4 mg
russ says
Perfect for my Keto lifestyle. I don't like the taste of low carb English muffins.
russ says
Definitely 5 star