Make-Ahead Keto Egg Breakfast Sandwich
Published July 20, 2019 • Updated February 24, 2026
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I prep a batch of these keto breakfast sandwiches every Sunday so I can grab one on the way out all week. Homemade coconut flour english muffins with sausage, eggs, and melted cheddar that reheat from frozen in two minutes.
I started making these because I was tired of the same scrambled eggs every single morning. I needed something I could pull straight from the freezer, heat up in two minutes, and eat with one hand while I’m getting the kids out the door. That’s exactly what these are.
Most store-bought frozen options like Jimmy Dean, or fast food like McDonald’s Egg McMuffins, are loaded with wheat, added sugar, and a list of preservatives I can’t pronounce. I wanted a low carb version built with real ingredients. So I made my own using coconut flour english muffins, scrambled eggs, sausage patties, and sharp cheddar. Each one comes in around 1.8g net carbs, which is less than a single bite of those store-bought versions.
The bread is the make-or-break part. I tested this batter with almond butter mixed into the coconut flour base, and that was the moment everything clicked. The almond butter cuts the eggy flavor you get with most keto breads. Without it, the muffins taste like flat omelets. With it, they genuinely taste like english muffins. I’ve also tried cashew butter and sunflower seed butter (both work), but almond gives the best structure and the most neutral flavor.
I make 8 muffins per batch, which gives me 4 complete sandwiches. I prep everything on Sunday, flash freeze each component separately, then wrap and stack them in a freezer bag. The muffins, eggs, and sausage all freeze well on their own, and keeping them separate during the flash freeze prevents everything from turning into a soggy block. On weekday mornings, I grab one, wrap it in a paper towel, and microwave it for about 2 minutes. My kids started stealing them before school, so I usually make a double batch now.
One thing I’ve learned after a lot of trial and error: put the cheese on top of the hot sausage patty, not the egg. The sausage holds enough residual heat to melt the cheddar properly during reheating. If you put it on the egg side, it stays solid and rubbery. Small detail, but it makes a real difference in how these taste.
Want more make-ahead keto breakfast ideas? I rotate between these and mini frittatas during the week. On slower mornings, I’ll make a breakfast bowl or keto french toast sticks instead.
How to make keto breakfast sandwiches
I use all the standard breakfast fillings here (sausage, cheese, egg, bacon when I have it), but the bread is what makes this work. Since store-bought bread isn’t keto-friendly, I make my own coconut flour muffins that hold up to freezing and reheating without falling apart.
- Make the bread by combining coconut flour, eggs, heavy cream, butter, and almond butter into a smooth batter.
- Pour into a muffin top pan or ramekins and bake at 350. The muffin top pan gives you the right flat shape for sandwiches.
- Prepare the fillings while the muffins bake. I cook the eggs and sausage patties at the same time to save time.
- Assemble with cheese on top of the sausage (not the egg) so it melts from the residual heat.
Key ingredients
- The bread: I make mine using almond butter, coconut flour, eggs, butter, heavy cream, baking powder, and salt. The almond butter keeps these from tasting too eggy, which is a problem with a lot of coconut flour recipes. You can swap in any nut butter.
- Egg: Scrambled, fried, over easy, over medium. I go with scrambled most often because they’re the easiest to freeze flat.
- Sausage and/or bacon: Look for options without added sugar. I use frozen sausage patties because they’re already the right diameter for the muffins.
- Cheese: Cheddar, pepper jack, colby, mozzarella. I default to sharp cheddar because it has the most flavor when reheated.
Looking for other morning options? Try my keto oatmeal or keto avocado toast for days when you want something different.
Explore 683+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
¼ cup coconut flour -
1 teaspoon baking powder
-
½ teaspoon salt
-
8 eggs, divided
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6 tablespoons butter, melted
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⅓ cup almond butter
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1 tablespoon heavy cream
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4 Frozen Sausage Patties, cooked
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4 Slices Cheddar Cheese
Step by Step Instructions
Step by Step Instructions
Mix the batter
In a small bowl, whisk together coconut flour, baking powder and salt. Stir in almond butter, melted butter, four eggs and heavy cream. Mix until smooth.
Bake it
Bake at 350 for 7 minutes. If you are using ramekins and want to cook them in the microwave, cook for 1 – 1.5 minutes per ramekin.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I toast the bread?
I toast mine about half the time. If you like a crunchier sandwich, pop the muffin halves in the toaster or under the broiler for a minute before assembling. I skip toasting when I'm reheating from frozen because the microwave gets the muffin warm enough and adding a toasting step defeats the purpose of a fast morning meal.
Can I use almond flour instead of coconut flour?
I've tested this swap and it works, but you need way more almond flour to get the same structure. Use 1 1/4 cups of almond flour in place of the 1/4 cup coconut flour. Coconut flour absorbs much more liquid, so the ratios aren't anywhere close to 1:1. I prefer the coconut flour version because the muffins come out denser and hold together better as sandwich bread.
How long do these last in the freezer?
I've had mine last a full 3 months without any drop in quality. After that, the muffins start getting a little dry around the edges. My family goes through a batch in about a week though, so shelf life has never been a real issue for us.
What's the best way to reheat these from frozen?
I do 1 minute on defrost, then 1 minute at full power in the microwave with the paper towel still on. The whole thing takes about 2 minutes. I always let it sit for 30 seconds after so the center isn't cold. The oven works too (350 for 12-15 minutes unwrapped) but I rarely have that kind of time in the morning.
Can I use a different nut butter instead of almond butter?
I've tried cashew butter and sunflower seed butter in place of almond, and both come out fine. Almond gives the best structure in my experience, but if you have an allergy, sunflower seed butter is the closest swap. Just make sure whatever you use doesn't have added sugar or it'll throw off the carb count.
Why is my batter too soupy?
I've run into this too. Coconut flour varies a lot between brands, and I've had bags that absorb twice as much liquid as others. If your batter is too thin, add coconut flour a teaspoon at a time until it thickens to a pourable but not watery consistency. I use Bob's Red Mill and the measurements in this recipe are based on that brand.
What are the actual macros per sandwich?
I sat down and did the math on this after a reader pointed out my nutrition card was off. With the muffin, sausage, egg, and cheddar, each sandwich comes in around 1.8g net carbs and 28-30g of protein. The exact numbers shift depending on your sausage brand (some have more fillers), so I always check the label. I use a sugar-free sausage patty to keep the carbs as low as possible.
I was skeptical the muffins would survive a week in the freezer. Every other keto bread situation I've tried turns into a soggy mess by day two, and I've attempted probably four different make-ahead breakfast options. These held up. Two minutes in the microwave, sausage and egg stayed together, and the coconut flour muffin had actual structure instead of falling apart in my hand on the way out the door. First keto breakfast sandwich that actually works as a grab-and-go, not just a grab-and-eat-over-the-sink situation.
The paper towel matters more than people expect. Skip it and the top goes rubbery. Wrap before freezing so it's already on there when you pull it.
Before I went keto two years ago, my weekday mornings ran on egg and cheese sandwiches from the deli near my office. I thought I was over it. Then I made these. The coconut flour muffins are denser than I expected (in a good way), and the almond butter does something to the texture that most grain-free breads miss. I batch them on Sunday nights now, same as my old weekly prep. Frozen, two minutes, and there's still that satisfying weight in your hand that you think you're permanently giving up when you change how you eat. That one surprised me.
That weight is what I kept testing for. Coconut flour packs down, and the almond butter is what stops it from feeling like foam.
Added garlic powder and smoked paprika to the coconut flour batter on a whim and the muffins went from 'good breakfast delivery system' to something I'm eating plain off the pan while the eggs finish (not proud of this, but here we are). Almond butter already brings that nuttiness and the spices just sharpen it. Double batches now, eight a week stopped cutting it, and one more thing: fried egg instead of scrambled gives you a much better yolk situation when you actually bite in.
Smoked paprika in the batter is such a good call. And yes on the fried egg - scrambled kind of disappears in there, fried gives you something to actually bite into.
Never made english muffins from scratch before and was nervous about the coconut flour ones, but they came out looking like actual english muffins. Ate one straight out of the oven before I even got to the assembly part.
Ha, nobody makes it to assembly on the first batch. That snap on the outside when they're still warm - it goes away once they cool. Worth eating one right then.
Thank you so much, Annie for this and all of your recipes!!🧇🥞🥯🥐 Let me ask; isn't the sandwich higher in protein? Muffins 6 gm each, cheese slice 7 gm, and sausage pattie 9 to 13 gm for total of 28 to 32 gm?
Your math is right. The nutrition card is off. I need to update it because it's not accounting for the sausage and cheese correctly. The full sandwich is closer to 28-30g depending on the brand of sausage you use.
I followed the recipe as directed but the mixture was a little soupy so I added a little more coconut flour. It tasted more like cornbread. Can the coconut flour be substituted for a more muffin taste? Over all I did enjoy the sandwich, super large. Thanks for the recipe!
The extra coconut flour is what pushed it toward cornbread. For muffin texture, swap to almond flour instead. Use 1 1/4 cups almond flour for the 1/4 cup coconut flour. Coconut flour absorbs way more liquid so the ratio looks weird but that's correct.
What can I use in place of almond butter?
You can use any nut butter.