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- Why You’ll Love This Keto Breakfast Meal Prep Recipe
- Keto Breakfast Sandwich Ingredients
- How To Make Keto Breakfast Sandwiches For Meal Prep
- Low Carb Breakfast Sandwich Variations
- Storage Instructions
- More Keto Breakfast Meal Prep Ideas
- Tools To Make A Low Carb Breakfast Sandwich
- Keto Breakfast Sandwich (Meal Prep)
You’re going to love this keto breakfast sandwich, straight from my Easy Keto Cookbook! It’s got layers of sausage, egg, and cheese… all wrapped up between two layers of fluffy low carb pancakes! It doesn’t taste or look like a low carb breakfast sandwich, but it is and it’s a great option for your low carb lifestyle. Don’t be intimidated by the recipe steps, because you put the time in now and you’ve got 12 servings — the perfect keto breakfast meal prep for busy mornings! Talk about fast food. 🙂
Almond flour pancakes are one of my favorite keto breakfasts, which is why I used them as the base of these sandwiches instead of a low carb bread. It’s also a great way to add some subtle sweetness to a typically savory morning meal.
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Why You’ll Love This Keto Breakfast Meal Prep Recipe
- Sweet and savory
- Fluffy pancake “bread”
- Simple ingredients
- Easy keto recipe
- Great meal prep keto breakfast – make 12 meals in just an hour!
- Just 3.2 grams net carbs per sandwich
If you like this easy keto meal prep recipe, you’re going to love my hardcover Easy Keto Cookbook. It’s packed with 100 simple low carb recipes, each with 10 ingredients or less, and many of them are meal prep friendly. Plus, most of the recipes in the book are brand new, not posted on the website — or anywhere else!
Keto Breakfast Sandwich Ingredients
This section explains how to choose the best ingredients for a keto egg sandwich, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
For the pancake layer:
- Wholesome Yum Blanched Almond Flour – You want to make sure that your almond flour is super fine and blanched for the best texture. Almond meal doesn’t work as well in recipes like this.
- Besti Monk Fruit Allulose Blend – The closest sweetener to sugar, and this one in particular will make your pancakes more moist, tender, and fluffy — NOT dry. You can find alternatives in my keto sweetener guide.
- Sea Salt
- Baking Powder – I like this one that’s gluten-free and aluminum-free.
- Eggs – I prefer cage-free organic whole eggs, but any large eggs will work.
- Almond Milk – Be sure it’s unsweetened. You can buy almond milk or make homemade almond milk for a cleaner option. Other keto milk options will work as well.
- Avocado Oil – Or any neutral tasting oil. If you use an oil that is normally solid at room temperature, such as coconut oil, be sure that your eggs and milk are at room temperature.
- Extracts – Vanilla & maple
For the egg layer:
- Eggs – I recommend whole eggs for keto, but you could lighten this up by using just egg whites instead.
- Almond milk – Same as the pancake layer above. You can also swap in heavy cream if you want a richer egg layer.
- Sea Salt & Black Pepper
For the sausage layer:
- Breakfast Sausage – Pork or turkey will both work, but make sure you look for a sugar-free breakfast sausage, as some have sugar or maple syrup added. Use bulk sausage instead of sausage patties, so that each bite has sausage! Feel free to add some seasonings here, such as garlic powder, or if you like a little heat, hot sauce or red pepper flakes.
- Maple Extract – This will help give the breakfast sausage traditional breakfast flavor. You could also use a bit of my keto maple syrup instead.
- Shredded Cheese – Not really for the sausage layer, but the cheese helps hold this low carb breakfast sandwich together! I used cheddar cheese, but any keto cheese you like is great. You can also use a slice of cheese over each section across the top if you prefer.
How To Make Keto Breakfast Sandwiches For Meal Prep
This section shows how to make keto breakfast meal prep with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Make pancake layer:
- Mix pancake batter. In large mixing bowl, whisk together Wholesome Yum Blanched Almond Flour, Besti Monk Fruit Allulose Blend, baking powder, sea salt, eggs, almond milk, avocado oil, vanilla extract, and maple extract.
- Bake pancake layer. Pour batter into lined jelly roll pans and spread evenly. Bake until firm and golden on the edges.
TIP: Spray parchment paper with nonstick spray if desired.
- Cool. Slide the parchment sheets with pancake layers off the pans and set aside to cool.
Make egg layer:
- Mix eggs. In a large bowl, whisk eggs, almond milk, sea salt, and black pepper.
- Bake eggs. Line one of the pans with fresh parchment paper and pour in the egg mixture. Bake until the egg is firm and cooked through.
- Cool. Slide the parchment sheet with the cooked egg layer off the pan and set aside to cool.
Make sausage layer:
- Bake sausage. Line a pan with fresh parchment paper again, then press the sausage across it. Bake until cooked through, then drain the liquid from the pan and pat dry with a paper towel.
TIP: The sausage will shrink while cooking, so press edges up over edge of pan or use a larger pan.
Assemble low carb breakfast sandwiches:
- Release. Slide an extra large spatula (this one works very well!) underneath each layer to release from the parchment paper.
- Assemble. Line one of the jelly-roll pans with a fresh sheet of parchment paper. Flip one of the pancake layers onto it, golden side up. Top with the sausage layer, then the egg layer, and sprinkle shredded cheese on top of the egg. Finally, top with the other pancake layer, golden side down.
- Bake. Top with other pancake layer and bake until the cheese melts.
- Slice. Cut sheet pan sandwiches into squares for 12 individual servings. You can enjoy right away or see instructions below for storing and freezing.
Low Carb Breakfast Sandwich Variations
Pancake layer variations:
- Keto Pancake Mix – Save time on the pancake layer by using Wholesome Yum Keto Pancake Mix. To make the right amount for this recipe, use 2 cups of the pancake mix, 6 large eggs, 3/4 cup of keto milk of your choice, and 6 tablespoons avocado oil. You can add the same amount of maple extract to it if you like.
- Bread – I love this pancake layer as a bread substitute, but if you prefer actual bread, you can use keto bread mix, white keto bread, almond flour bread, quick 90 second keto bread, or any bread recipe you like to make the outer layers, instead of a pancake layer. You can still bake any of these on a sheet pan so that it fits your easy keto breakfast sandwiches perfectly. You’ll need to scale them, but a good rule of thumb is 2 to 2.5 cups of dry ingredients and scale the wet ingredients accordingly to match.
- Chaffles – Another option instead of the pancake layer is to make 24 chaffles, and use two to assemble each keto sandwich. You can still make the egg and meat layers in sheet pans, and just slice those before assembling.
- Nut Free – Use the batter from my coconut flour pancake recipe instead of the almond flour version. You’ll need to increase the servings on the recipe card to 12.
- Breadless Egg Sandwich – Omit the pancake layer and make two egg layers instead to use as the outside of your sandwiches.
- Bacon – Make bacon in the oven and use slices of bacon as the meat layer instead of the sausage. (You can also use air fryer bacon or microwave bacon, but the oven will make a bigger batch that’s more suitable for this keto meal prep recipe.)
- Vegetables – For a healthier version, add some sauteed keto vegetables. Ones that can be spread on fairly flat work best, such as sauteed mushrooms (slice them instead of quartering), caramelized onions, and sauteed zucchini slices. For best results when assembling, sprinkle the egg layer with cheese, add cooked veggies, then more cheese and finally the pancake layer. The cheese creates a seal to prevent the veggies from falling out. Sliced avocado is also delicious, but is not suitable for long term storage, so it’s best to add that fresh right before eating.
- Vegetarian – Simply omit the sausage layer, or replace it with the veggie ideas above.
- Store: Your meal prep keto breakfast sandwich will last 3-4 days in the fridge. Refrigerate what you need for the week and freeze the rest!
- Freeze: This is my favorite freezer friendly keto meal prep breakfast option! Simply wrap the individual egg breakfast sandwich portions in aluminum foil or plastic wrap, and store in a freezer bag for 3-4 months.
- Reheat: You can reheat an individual low carb sandwich in a 350 degree F oven, or simply in the microwave for convenience. They reheat great straight from the freezer, so no need to thaw.
More Keto Breakfast Meal Prep Ideas
If you like this recipe, here are more low carb breakfast ideas that you can make ahead in batches:
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Keto Breakfast Sandwich (Meal Prep)
This low carb keto breakfast sandwich recipe is the ultimate freezer friendly keto breakfast meal prep, with just 3.2g net carbs! It has layers of pancakes, eggs, sausage, and cheese.
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Tap underlined ingredients to see where to get them.
Tap on the times in the instructions below to start a kitchen timer while you cook.
In a large bowl, whisk together all the pancake layer ingredients.
Pour the batter into the lined pans and spread evenly. Bake side by side for 12 to 15 minutes, until firm and golden.
Slide the parchment sheets with the pancake layers off the pans and set aside to cool.
Leave the oven on at the same temperature. Line both jelly-roll pans with fresh sheets of parchment paper and grease well.
In a large bowl, whisk together the eggs, almond milk, sea salt, and black pepper.
Pour the egg mixture into one of the lined pans.
Bake for about 15 minutes, or until the egg is firm and cooked through.
Slide the parchment sheet with the egg layer off the pan and set aside to cool. Leave the oven on at the same temperature.
In a medium bowl, mix together the sausage and maple extract. Press the sausage onto the second lined pan in a thin layer, spreading across the entire pan. Press it up the edges of the pan as much as possible, because it will shrink during cooking. (Alternatively, use a slightly larger pan than the other layers, to account for shrinkage of the sausage layer.)
Bake for 12 to 16 minutes, until the sausage is cooked through. Drain off the liquid and pat dry with paper towels. Set aside to cool.
Leave the oven on, but reduce the oven temperature to 350 degrees F (176 degrees C).
Carefully slide a large spatula between the parchment paper and one of the pancake layers to release. Repeat with the other pancake layer, egg layer, and sausage layer.
Line one of the jelly-roll pans with a fresh sheet of parchment paper. Flip one of the pancake layers onto it, golden side up.
Place the sausage layer over the pancake layer, top with the egg layer, and sprinkle cheddar evenly on top. Finally, add the other pancake layer.
Return the pan to the oven for about 10 minutes, or until the cheese melts.
Let the pan rest for a few minutes, then cut the sheet pan sandwiches into squares. Cut in a grid pattern—3 the short way by 4 the long way, for 12 sandwiches total. Enjoy right away, or cool to room temperature and wrap sandwiches individually in foil or plastic wrap, place in a freezer bag, and store in the freezer.
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Serving size: 1 sandwich or 1/12 of the entire pan
Recipe from The Easy Keto Cookbook.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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