The first time I bit into this Keto Breakfast Sandwich, it was a revelation. My journey into the ketogenic lifestyle had been rewarding, but I’d be lying if I said I didn’t miss the comforting, handheld satisfaction of a classic breakfast sandwich. I’d tried various contraptions – lettuce wraps, egg “buns” – and while some were okay, none truly hit the spot. Then, this recipe came into my life. It started as an experiment, a desperate attempt to recreate that beloved morning ritual without the carb-laden bread. The result? Pure, unadulterated joy. My family, initially skeptical of “another keto thing,” were instant converts. My husband, who usually craves a hearty, traditional breakfast, now requests these on weekend mornings. Even my picky teenager devours them, often not even realizing they’re “diet food.” This sandwich isn’t just a substitute; it’s an upgrade. It’s packed with flavor, incredibly satisfying, and keeps me energized for hours. It’s the kind of recipe that makes sticking to keto not just manageable, but genuinely enjoyable. It has truly become our morning game-changer, proving that delicious and healthy can go hand-in-hand, especially to kickstart the day.
The Ultimate Keto Breakfast Sandwich: Your Morning Game-Changer
Starting your day with a satisfying, nutritious meal is crucial, especially when you’re following a ketogenic lifestyle. The challenge often lies in finding options that are both compliant with your dietary needs and genuinely delicious. Enter the Keto Breakfast Sandwich – a culinary masterpiece that proves you don’t have to sacrifice taste or convenience for health. This recipe is designed to deliver all the comforting goodness of a traditional breakfast sandwich, but without the high-carb bread that can derail your keto goals. Instead, we utilize clever, low-carb alternatives that provide the perfect vessel for savory sausage (pork-free, of course!), fluffy eggs, and melted cheese. This isn’t just a recipe; it’s a solution for busy mornings, a treat for leisurely brunches, and a testament to how versatile and enjoyable keto eating can be. Get ready to transform your breakfast routine with a sandwich that’s as good for you as it is to eat.
Why This Pork-Free Keto Breakfast Sandwich Will Become Your Go-To
You might be wondering what sets this particular keto breakfast sandwich apart. Let me tell you, it’s more than just a collection of keto-friendly ingredients.
- Uncompromising Flavor: We’re not skimping on taste here. From the savory, seasoned turkey or chicken sausage to the perfectly cooked egg and the gooey, melted cheese, every bite is a flavor explosion. The choice of keto “bread” also adds its own unique texture and taste dimension.
- Sustained Energy: Thanks to its high-fat, moderate-protein, and ultra-low-carb profile, this sandwich provides lasting energy without the dreaded mid-morning crash associated with sugary, carb-heavy breakfasts. You’ll feel full, focused, and ready to tackle your day.
- Pork-Free Perfection: For those who avoid pork for dietary, religious, or personal reasons, this recipe is a fantastic alternative. We focus on delicious turkey or chicken sausage, ensuring everyone can enjoy this breakfast classic.
- Customizable to Your Liking: While we provide a fantastic base recipe, the beauty of this sandwich lies in its versatility. Switch up the cheese, add some avocado or spinach, or spice up your sausage – the possibilities are endless.
- Surprisingly Easy: Don’t let the “gourmet” taste fool you. This sandwich comes together quickly, especially if you prep some components ahead of time. It’s perfect for busy weekday mornings or a relaxed weekend brunch.
- Truly Keto-Friendly: Every ingredient is carefully selected to ensure it aligns with ketogenic principles, keeping your net carb count incredibly low while maximizing flavor and nutritional value.
- Family-Approved: As mentioned, this isn’t just a “diet” food. It’s a genuinely delicious meal that even non-keto members of your household will love. It’s a fantastic way to introduce healthier eating habits without anyone feeling deprived.
This isn’t just about finding a low-carb bread substitute; it’s about creating a complete, satisfying, and delicious breakfast experience that supports your health goals.
Ingredients for Your Perfect Pork-Free Keto Breakfast Sandwich
Crafting the ultimate Keto Breakfast Sandwich requires quality ingredients. Here’s what you’ll need to create two satisfying sandwiches:
For the Keto “Bread” (90-Second Mug Bread Option – Makes 2 “buns” when sliced):
- Almond Flour: 4 tablespoons, finely ground (provides structure and a mild, nutty flavor)
- Egg: 1 large (acts as a binder)
- Butter or Coconut Oil: 1 tablespoon, melted (adds richness and moisture)
- Baking Powder: 1/2 teaspoon (for leavening, ensure it’s fresh)
- Salt: A pinch (enhances flavor)
- Alternative Keto Breads: You can also use chaffles (cheese waffles), pre-made keto bread slices, or even large mushroom caps (Portobello) if you prefer a veggie-based “bun.” Each option will slightly alter the nutritional profile and texture. Using a pre-made keto bread is the quickest option.
For the Sausage Patties (Pork-Free):
- Ground Turkey or Chicken: 8 ounces (choose a blend with some fat for better flavor and moisture, e.g., 85/15 or 93/7 for turkey)
- Dried Sage: 1/2 teaspoon (classic breakfast sausage flavor)
- Dried Thyme: 1/4 teaspoon
- Garlic Powder: 1/4 teaspoon
- Onion Powder: 1/4 teaspoon
- Salt: 1/4 teaspoon, or to taste
- Black Pepper: 1/8 teaspoon, or to taste
- Red Pepper Flakes (Optional): A pinch, for a little heat
- Olive Oil or Avocado Oil: 1 tablespoon (for cooking)
- Note on Pre-made Sausage: If using pre-made turkey or chicken sausage patties, ensure they are low-carb and free from added sugars or fillers. Check labels carefully.
For the Eggs & Cheese:
- Eggs: 2-4 large (1 or 2 per sandwich, depending on preference)
- Cheese Slices: 2-4 slices (e.g., Cheddar, Provolone, Swiss, Monterey Jack – choose your favorite meltable cheese)
- Butter or Avocado Oil: 1 teaspoon (for cooking eggs)
Optional Add-ins & Flavor Enhancers:
- Avocado: Sliced or mashed
- Spinach: A few fresh leaves
- Tomato: A thin slice (use sparingly to keep carbs low)
- Mayonnaise or Keto-friendly Aioli: For spreading on the “bread”
- Hot Sauce: A dash for an extra kick
Understanding Your Ingredient Choices for Keto Success:
- Almond Flour: A staple in keto baking, almond flour is low in carbs and high in healthy fats and fiber. Its mild flavor makes it versatile. Ensure you use finely ground blanched almond flour for the best texture in the mug bread.
- Ground Turkey/Chicken: A great lean protein source. When making your own patties, you control the ingredients, avoiding hidden sugars and fillers often found in commercial sausages. Adding spices like sage, thyme, garlic, and onion powder mimics traditional breakfast sausage flavors beautifully.
- Eggs: A nutritional powerhouse, eggs are packed with protein and healthy fats, making them a perfect keto food.
- Cheese: Provides fat, protein, and that irresistible gooeyness. Opt for full-fat cheeses. Cheddar offers a sharp flavor, Provolone melts beautifully, and Swiss adds a nutty note.
- Healthy Fats: Butter, coconut oil, olive oil, and avocado oil are essential for cooking and adding to the fat content of your meal, which is crucial on a keto diet for satiety and energy.
By selecting these high-quality, low-carb ingredients, you’re setting yourself up for a breakfast that is not only delicious but also perfectly aligned with your ketogenic lifestyle.
Step-by-Step Instructions to Craft Your Masterpiece
Follow these instructions carefully for a flawless Keto Breakfast Sandwich experience.
Phase 1: Prepare the Keto “Bread” (If using 90-Second Mug Bread)
- Combine Dry Ingredients: In a small microwave-safe mug or ramekin (approximately 3-4 inches wide), whisk together the 4 tablespoons of almond flour, 1/2 teaspoon of baking powder, and a pinch of salt. Ensure there are no lumps.
- Add Wet Ingredients: Crack 1 large egg into the mug and add 1 tablespoon of melted butter or coconut oil. Whisk thoroughly until the batter is smooth and well combined.
- Microwave: Place the mug in the microwave and cook on high for 90 seconds. Cooking times may vary slightly depending on your microwave’s wattage. The bread should be puffed up and firm to the touch.
- Cool and Slice: Carefully remove the mug from the microwave (it will be hot!). Let it cool for a minute or two. Run a knife around the edge of the bread and tip it out onto a cutting board. Once cool enough to handle, slice it horizontally into two “buns.”
- Toast (Optional but Recommended): For a crispier texture, you can toast the “buns” lightly in a toaster oven, under a broiler for a minute (watch carefully!), or in a dry skillet over medium heat for 1-2 minutes per side. Set aside.
- If using other keto bread options (chaffles, store-bought): Prepare or toast them according to their specific instructions.
Phase 2: Cook the Pork-Free Sausage Patties
- Season the Meat: In a medium bowl, combine the 8 ounces of ground turkey or chicken with the dried sage, thyme, garlic powder, onion powder, salt, black pepper, and optional red pepper flakes. Mix gently with your hands until just combined – do not overmix, as this can make the patties tough.
- Form Patties: Divide the seasoned meat mixture into two equal portions. Form each portion into a patty roughly the same diameter as your keto “buns” and about 1/2 inch thick. Gently press a dimple in the center of each patty with your thumb; this helps them cook more evenly and prevents them from puffing up too much.
- Cook the Patties: Heat 1 tablespoon of olive oil or avocado oil in a skillet over medium heat. Once the oil is shimmering, carefully place the patties in the skillet.
- Sear and Cook Through: Cook for 4-6 minutes per side, or until nicely browned and cooked through. The internal temperature should reach 165°F (74°C) for poultry. Avoid pressing down on the patties while they cook, as this squeezes out the flavorful juices.
- Rest: Once cooked, remove the patties from the skillet and place them on a plate. You can tent them loosely with foil to keep warm if desired.
Phase 3: Cook the Eggs
- Prepare Pan: In the same skillet (you can wipe it out if there’s excessive grease, but a little sausage fat adds flavor!), or a clean non-stick skillet, melt 1 teaspoon of butter or add a little avocado oil over medium-low to medium heat.
- Cook to Preference:
- For Fried Eggs: Crack 1 or 2 eggs per sandwich directly into the skillet. Season with salt and pepper. Cook to your desired doneness – sunny-side up, over-easy, over-medium, or over-hard. For a classic sandwich, over-medium (runny yolk, firm white) or a fully cooked yolk often works best to prevent mess.
- For Scrambled Eggs: Whisk 1 or 2 eggs per sandwich in a small bowl with a pinch of salt and pepper. Pour into the heated skillet and cook, stirring gently, until set to your liking.
- For Folded “Omelet-style” Eggs: Whisk 1-2 eggs per sandwich. Pour into the skillet and let set like a thin omelet. Once mostly cooked, fold it into a square or shape that fits your sandwich.
- Remove Eggs: Once cooked, carefully remove the eggs from the skillet.
Phase 4: Assemble Your Keto Breakfast Sandwich
- Cheese First (Optional Melt): If you want your cheese extra melty, place a slice of cheese on top of each hot sausage patty immediately after removing them from the heat, or place a cheese slice on the bottom “bun” and let it melt slightly from the residual heat or a quick pop under the broiler.
- Layer It Up:
- Take the bottom half of your keto “bread.”
- If using, spread a thin layer of mayonnaise or keto-friendly aioli.
- Place a cooked sausage patty (with melted cheese, if you did that step) on the bun.
- Top with your cooked egg(s).
- Add any optional extras: a slice of avocado, a few spinach leaves, or a thin slice of tomato.
- Place the other slice of cheese on top of the egg/fillings if you haven’t already used it (it will melt from the heat of the egg and sausage).
- Crown your creation with the top half of the keto “bread.”
- Serve Immediately: This sandwich is best enjoyed fresh and warm!
This systematic approach ensures each component is perfectly cooked and your final sandwich is a harmonious blend of flavors and textures.
Nutrition Facts (Approximate)
These nutritional values are estimates and can vary based on specific brands of ingredients used, the exact size of patties and “buns,” and any optional add-ins. The following is based on one sandwich using the 90-second mug bread (half the mug bread recipe per sandwich), one 4oz turkey sausage patty, one large egg, and one slice of cheddar cheese.
- Servings: This recipe as written makes 2 Keto Breakfast Sandwiches.
- Calories per serving (1 sandwich): Approximately 550-650 calories.
Approximate Macronutrient Breakdown per Sandwich:
- Net Carbohydrates: 5-8g
- Total Carbs: 8-12g
- Fiber: 3-4g
- Fat: 45-55g
- Protein: 35-45g
Key Considerations for Keto Nutrition:
- Net Carbs: This is the most important number for keto followers. The low net carb count makes this sandwich an excellent choice.
- High Fat: The significant fat content comes from the sausage, cheese, egg yolk, butter/oil used in cooking, and almond flour. This is crucial for providing energy and maintaining ketosis.
- Moderate Protein: Adequate protein is important for muscle maintenance and satiety.
- Ingredient Variations:
- Using chaffles (especially those made primarily with cheese and egg) might slightly increase fat and protein, and potentially lower carbs further.
- Store-bought keto breads vary wildly in their nutritional profiles; always check the label.
- Adding avocado will increase healthy fats and fiber (and slightly, carbs).
- Leaner ground turkey (e.g., 99% lean) will reduce fat and calories but may result in a drier patty.
Always adjust based on your personal daily macronutrient targets. This sandwich provides a fantastic, satiating start to the day that aligns well with a ketogenic diet.
Preparation Time: Quick & Easy for Busy Mornings
One of the beauties of this Keto Breakfast Sandwich is how efficiently it comes together, especially once you’ve made it a few times.
- Preparation Time (Prep): 10-15 minutes
- This includes gathering ingredients, mixing and microwaving the mug bread (if using), and forming the sausage patties. If you’re using pre-made keto bread or pre-made sausage patties, this time will be significantly shorter (around 5 minutes).
- Cook Time: 15-20 minutes
- Cooking sausage patties: 8-12 minutes
- Cooking eggs: 2-5 minutes
- Toasting bread (optional): 2-3 minutes
- Total Time: Approximately 25-35 minutes
Time-Saving Tips:
- Meal Prep Sausage Patties: Make a larger batch of sausage patties over the weekend. Cook them fully, then cool and store in the refrigerator or freezer. Reheat in a skillet or microwave.
- Pre-make Keto Bread/Chaffles: If you prefer homemade keto bread or chaffles, make a batch ahead of time and store them. 90-second mug bread is fast, but other options can be prepped.
- Use Store-Bought Keto Bread: This is the ultimate time-saver for the “bun” component.
- Streamline Assembly: Have all your components ready to go – cheese sliced, avocado prepped (if using) – so assembly is a breeze.
Even without extensive meal prep, this recipe is manageable on a weekday morning if you allow about half an hour. For a more relaxed pace, it’s perfect for a weekend brunch.
How to Serve Your Delicious Keto Breakfast Sandwich
This Keto Breakfast Sandwich is a star on its own, but here are some delightful ways to serve and enhance your meal:
- Simply Solo:
- Enjoy it warm, straight from the skillet, for a quick and satisfying breakfast. Its rich flavors and textures need no accompaniment.
- With Keto-Friendly Sides:
- Avocado Slices: A few slices of fresh avocado on the side add extra healthy fats and creaminess.
- Berries: A small handful of low-carb berries like raspberries, blackberries, or strawberries can provide a touch of sweetness and antioxidants. (Use in moderation due to carb content).
- Sliced Tomatoes & Cucumbers: Drizzled with a little olive oil and herbs for a fresh, light counterpoint.
- A Simple Green Salad: Baby spinach or mixed greens with a keto-friendly vinaigrette.
- Keto “Hash”: Sautéed radishes or turnips with onions and peppers can mimic a traditional hash, low-carb style.
- Pork Rinds: For a crunchy, salty side if you’re craving chips (ensure they are plain or have keto-friendly seasonings).
- Beverage Pairings:
- Keto Coffee/Bulletproof Coffee: A classic keto pairing to boost fat intake and mental clarity.
- Black Coffee or Tea: Unsweetened, of course.
- Herbal Tea: Peppermint or chamomile can be lovely.
- Water with Lemon/Cucumber: For refreshing hydration.
- Occasions & Presentation:
- Weekday Warrior: Serve it wrapped in parchment paper for an easy grab-and-go option if you’re short on time.
- Weekend Brunch Star: Plate it beautifully with a side of fresh berries and a sprig of parsley. Cut the sandwich in half to show off the appealing layers.
- Breakfast for Dinner (Brinner!): Who says breakfast sandwiches are only for mornings? This makes a fantastic, quick, and satisfying dinner.
- Inside the Sandwich Variations:
- While not “serving” suggestions per se, remember you can vary the internal components:
- Add a layer of cream cheese to the “buns.”
- Include sautéed mushrooms or onions.
- Use a spicy mayo or a pesto spread.
- While not “serving” suggestions per se, remember you can vary the internal components:
No matter how you choose to serve it, this Keto Breakfast Sandwich is sure to impress with its flavor and satisfying nature.
Additional Tips for Keto Breakfast Sandwich Perfection
Elevate your keto breakfast sandwich game with these five expert tips:
- Master Your Keto Bread Choice & Prep:
- The “bread” is foundational. If using 90-second mug bread, don’t overcook it in the microwave, or it can become rubbery. Toasting the slices afterwards is key for better texture, whether in a pan, toaster oven, or under the broiler (watch closely!). For chaffles, ensure your waffle iron is hot and well-greased for crispiness. If using store-bought keto bread, toasting is also highly recommended. Experiment to find your favorite “bun” that holds up well and complements the fillings.
- Don’t Overwork Your Sausage:
- When making homemade turkey or chicken sausage patties, mix the ground meat with the spices until just combined. Overmixing develops the gluten-like proteins in the meat, leading to a tough, rubbery patty. Gentle handling ensures a tender, juicy result. Also, ensure your ground poultry has some fat content (e.g., 85/15 ground turkey) for better flavor and moisture.
- Achieve the Perfect Cheese Melt:
- For maximum gooeyness, add your cheese slice directly onto the hot sausage patty as soon as it’s cooked and removed from the heat. The residual heat will melt it perfectly. Alternatively, place the cheese on the bottom bun and then top with the hot patty and egg. You can also briefly place the assembled open-faced halves under a broiler for a moment to melt the cheese, but be vigilant to prevent burning the “bread.”
- Embrace Component Meal Prepping:
- To make weekday mornings a breeze, prep components in advance. Cook a batch of sausage patties and store them in the fridge (for 3-4 days) or freezer (for up to 3 months). Keto bread or chaffles can also be made ahead and stored. Then, all you need to do in the morning is cook an egg and assemble. This cuts down assembly time to mere minutes.
- Customize Your Layers for Flavor & Texture:
- Think beyond just sausage, egg, and cheese. A smear of full-fat mayonnaise, keto-friendly aioli (garlic or spicy), or even a thin layer of cream cheese on your “bread” can add moisture and a new flavor dimension. A few leaves of fresh spinach add nutrients and color. A slice of ripe avocado brings creaminess and healthy fats. A thin slice of tomato (in moderation) adds juiciness. Experiment with these layers to find your signature sandwich.
By implementing these tips, you’ll transform an already great recipe into an exceptional keto breakfast experience that you’ll want to make time and time again.
Frequently Asked Questions (FAQ) – Keto Breakfast Sandwich
Here are answers to some common questions about making this delicious pork-free keto breakfast sandwich:
- Q: Can I make these keto breakfast sandwiches ahead of time for meal prep?
- A: Yes, partially. The best approach is to prepare the components separately and assemble them just before eating. You can cook the sausage patties and store them in the refrigerator for up to 3-4 days or freeze them for longer. Keto “buns” (mug bread, chaffles, or store-bought slices) can also be made/toasted and stored. Cook the eggs fresh for the best texture, as reheated eggs can sometimes be rubbery. To reheat, warm the patty and “buns” separately (in a skillet, microwave, or toaster oven), cook a fresh egg, and then assemble. An entire assembled sandwich can be refrigerated, but the “bread” may become soggy.
- Q: What are some other pork-free protein options besides turkey or chicken sausage?
- A: Plenty! You could use:
- Beef Sausage: Make patties from seasoned ground beef.
- Turkey Bacon or Beef Bacon: Cook until crispy.
- Smoked Salmon: A luxurious option, pair with cream cheese on your keto bun.
- Steak: Thinly sliced leftover steak works wonderfully.
- Plant-Based Patties: If you’re looking for a vegetarian keto option, there are some low-carb plant-based sausage alternatives available, but always check labels for carb count and ingredients.
- Just Egg & Cheese: Skip the meat altogether for a simpler, yet still satisfying, option.
- A: Plenty! You could use:
- Q: Is this keto breakfast sandwich recipe gluten-free?
- A: Yes, if you use the specified ingredients, it is inherently gluten-free. Almond flour (used in the 90-second mug bread option) is naturally gluten-free. Ensure your baking powder is gluten-free (most are). If using store-bought keto bread or sausage patties, always double-check the labels to confirm they are certified gluten-free, as some products may contain hidden gluten or be processed in facilities with cross-contamination risks.
- Q: How can I make my keto “bread” (mug bread or chaffles) crispier?
- A: For mug bread, after microwaving and slicing, toasting is key. Pan-fry the slices in a little butter or avocado oil in a skillet for 1-2 minutes per side until golden and crisp. Alternatively, use a toaster oven or place them under a broiler for a very short time (watch constantly to prevent burning). For chaffles, ensure your waffle iron is sufficiently hot before adding the batter, and cook them a little longer until they are deeply golden and crisp. Letting them cool on a wire rack rather than a plate can also help prevent them from steaming and becoming soft.
- Q: Can I add vegetables to this keto breakfast sandwich?
- A: Absolutely! Vegetables are a great way to add nutrients, fiber, and flavor. Some excellent keto-friendly additions include:
- Spinach or Arugula: A handful of fresh leaves adds minimal carbs and a peppery bite.
- Avocado: Sliced or mashed for creaminess and healthy fats.
- Sautéed Mushrooms: Cooked with garlic and butter.
- Bell Peppers (in moderation): Thinly sliced and sautéed; be mindful of carb content as they are slightly higher than other veggies.
- Onions (in moderation): Sautéed or caramelized, again, use sparingly due to carbs.
- A thin slice of Tomato: Adds juiciness but use judiciously.
Remember to account for any extra carbs these additions might contribute.
- A: Absolutely! Vegetables are a great way to add nutrients, fiber, and flavor. Some excellent keto-friendly additions include:

Keto Breakfast Sandwich Recipe
Ingredients
For the Keto “Bread” (90-Second Mug Bread Option – Makes 2 “buns” when sliced):
- Almond Flour: 4 tablespoons, finely ground (provides structure and a mild, nutty flavor)
- Egg: 1 large (acts as a binder)
- Butter or Coconut Oil: 1 tablespoon, melted (adds richness and moisture)
- Baking Powder: 1/2 teaspoon (for leavening, ensure it’s fresh)
- Salt: A pinch (enhances flavor)
- Alternative Keto Breads: You can also use chaffles (cheese waffles), pre-made keto bread slices, or even large mushroom caps (Portobello) if you prefer a veggie-based “bun.” Each option will slightly alter the nutritional profile and texture. Using a pre-made keto bread is the quickest option.
For the Sausage Patties (Pork-Free):
- Ground Turkey or Chicken: 8 ounces (choose a blend with some fat for better flavor and moisture, e.g., 85/15 or 93/7 for turkey)
- Dried Sage: 1/2 teaspoon (classic breakfast sausage flavor)
- Dried Thyme: 1/4 teaspoon
- Garlic Powder: 1/4 teaspoon
- Onion Powder: 1/4 teaspoon
- Salt: 1/4 teaspoon, or to taste
- Black Pepper: 1/8 teaspoon, or to taste
- Red Pepper Flakes (Optional): A pinch, for a little heat
- Olive Oil or Avocado Oil: 1 tablespoon (for cooking)
- Note on Pre-made Sausage: If using pre-made turkey or chicken sausage patties, ensure they are low-carb and free from added sugars or fillers. Check labels carefully.
For the Eggs & Cheese:
- Eggs: 2-4 large (1 or 2 per sandwich, depending on preference)
- Cheese Slices: 2-4 slices (e.g., Cheddar, Provolone, Swiss, Monterey Jack – choose your favorite meltable cheese)
- Butter or Avocado Oil: 1 teaspoon (for cooking eggs)
Optional Add-ins & Flavor Enhancers:
- Avocado: Sliced or mashed
- Spinach: A few fresh leaves
- Tomato: A thin slice (use sparingly to keep carbs low)
- Mayonnaise or Keto-friendly Aioli: For spreading on the “bread”
- Hot Sauce: A dash for an extra kick
Instructions
Phase 1: Prepare the Keto “Bread” (If using 90-Second Mug Bread)
- Combine Dry Ingredients: In a small microwave-safe mug or ramekin (approximately 3-4 inches wide), whisk together the 4 tablespoons of almond flour, 1/2 teaspoon of baking powder, and a pinch of salt. Ensure there are no lumps.
- Add Wet Ingredients: Crack 1 large egg into the mug and add 1 tablespoon of melted butter or coconut oil. Whisk thoroughly until the batter is smooth and well combined.
- Microwave: Place the mug in the microwave and cook on high for 90 seconds. Cooking times may vary slightly depending on your microwave’s wattage. The bread should be puffed up and firm to the touch.
- Cool and Slice: Carefully remove the mug from the microwave (it will be hot!). Let it cool for a minute or two. Run a knife around the edge of the bread and tip it out onto a cutting board. Once cool enough to handle, slice it horizontally into two “buns.”
- Toast (Optional but Recommended): For a crispier texture, you can toast the “buns” lightly in a toaster oven, under a broiler for a minute (watch carefully!), or in a dry skillet over medium heat for 1-2 minutes per side. Set aside.
- If using other keto bread options (chaffles, store-bought): Prepare or toast them according to their specific instructions.
Phase 2: Cook the Pork-Free Sausage Patties
- Season the Meat: In a medium bowl, combine the 8 ounces of ground turkey or chicken with the dried sage, thyme, garlic powder, onion powder, salt, black pepper, and optional red pepper flakes. Mix gently with your hands until just combined – do not overmix, as this can make the patties tough.
- Form Patties: Divide the seasoned meat mixture into two equal portions. Form each portion into a patty roughly the same diameter as your keto “buns” and about 1/2 inch thick. Gently press a dimple in the center of each patty with your thumb; this helps them cook more evenly and prevents them from puffing up too much.
- Cook the Patties: Heat 1 tablespoon of olive oil or avocado oil in a skillet over medium heat. Once the oil is shimmering, carefully place the patties in the skillet.
- Sear and Cook Through: Cook for 4-6 minutes per side, or until nicely browned and cooked through. The internal temperature should reach 165°F (74°C) for poultry. Avoid pressing down on the patties while they cook, as this squeezes out the flavorful juices.
- Rest: Once cooked, remove the patties from the skillet and place them on a plate. You can tent them loosely with foil to keep warm if desired.
Phase 3: Cook the Eggs
- Prepare Pan: In the same skillet (you can wipe it out if there’s excessive grease, but a little sausage fat adds flavor!), or a clean non-stick skillet, melt 1 teaspoon of butter or add a little avocado oil over medium-low to medium heat.
- Cook to Preference:
- For Fried Eggs: Crack 1 or 2 eggs per sandwich directly into the skillet. Season with salt and pepper. Cook to your desired doneness – sunny-side up, over-easy, over-medium, or over-hard. For a classic sandwich, over-medium (runny yolk, firm white) or a fully cooked yolk often works best to prevent mess.
- For Scrambled Eggs: Whisk 1 or 2 eggs per sandwich in a small bowl with a pinch of salt and pepper. Pour into the heated skillet and cook, stirring gently, until set to your liking.
- For Folded “Omelet-style” Eggs: Whisk 1-2 eggs per sandwich. Pour into the skillet and let set like a thin omelet. Once mostly cooked, fold it into a square or shape that fits your sandwich.
- Remove Eggs: Once cooked, carefully remove the eggs from the skillet.
Phase 4: Assemble Your Keto Breakfast Sandwich
- Cheese First (Optional Melt): If you want your cheese extra melty, place a slice of cheese on top of each hot sausage patty immediately after removing them from the heat, or place a cheese slice on the bottom “bun” and let it melt slightly from the residual heat or a quick pop under the broiler.
- Layer It Up:
- Take the bottom half of your keto “bread.”
- If using, spread a thin layer of mayonnaise or keto-friendly aioli.
- Place a cooked sausage patty (with melted cheese, if you did that step) on the bun.
- Top with your cooked egg(s).
- Add any optional extras: a slice of avocado, a few spinach leaves, or a thin slice of tomato.
- Place the other slice of cheese on top of the egg/fillings if you haven’t already used it (it will melt from the heat of the egg and sausage).
- Crown your creation with the top half of the keto “bread.”
- Serve Immediately: This sandwich is best enjoyed fresh and warm!
Nutrition
- Serving Size: One Normal Portion
- Calories: 550-650
- Fat: 45-55g
- Carbohydrates: 8-12g
- Fiber: 3-4g
- Protein: 35-45g