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 hundreds of 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
-
⅓ cup almond butter
-
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
Preheat oven
Preheat the oven to 350 degrees.
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.
Pour batter
Pour the batter evenly into 8 greased muffin top tins or ramekins.
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.
Make the eggs
Prepare remaining 4 eggs your favorite way or anyway mentioned above.
Build it
Assemble the breakfast sandwich.
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.
Toasted it in a dry skillet after the microwave, just 30 seconds, and it crisped up exactly like the drive-through egg sandwiches I used to grab before school. That texture is what I missed most. This gets it right.
Made these every Sunday for the past two months now. The coconut flour muffins hold up in the freezer way better than I expected, no soggy bread situation when you reheat. Two minutes and I'm out the door.
Two months of Sundays, that's the data I like to see. The paper towel wrapped around it before microwaving is what keeps the top from going soft.
Been doing Sunday batch cooking all summer because the last thing I want is a hot oven on a Tuesday morning in June. These have been in my rotation for about a month now and the concept is exactly right. The english muffins hold up frozen better than I expected, no sogginess at all coming out of the microwave. My one honest note: I can taste the almond butter in the muffin pretty clearly, which is fine but caught me off guard the first time. Not a dealbreaker at all, but if you're sensitive to that flavor it's worth knowing going in. Still making them weekly because the two-minute reheat is real and the macros actually work for a real breakfast, not just a snack.
My son grabbed one out of the freezer before I even heated mine up, microwaved it himself, and then asked if we could just do this instead of cereal every morning. The muffins are a little dense for me personally, but he doesn't seem to notice and neither does anyone else in the house apparently. Two more batches since last Sunday.
Ha, a kid who can heat his own breakfast from the freezer. That's the whole point. On the density, try whipping the eggs an extra 30 seconds before adding the coconut flour. Mine are still on the denser side but the texture opens up a bit.
Ran out of almond butter mid-prep so I subbed peanut butter, figured it would mess up the texture, but the muffins still held together fine. Grabbed one from the freezer this morning and it reheated in two minutes just like the recipe says.
Ha, peanut butter is a bolder swap than I would have tried. The fat content is close enough that it holds, but I'm guessing you got some peanut flavor in the muffin?
Swapped cheddar for smoked gouda and it's a completely different sandwich. The smokiness with the coconut flour base is freaking perfect. Sunday prep is now something I actually look forward to, which is slightly unhinged.
Smoked gouda and coconut flour actually makes sense, the earthiness pairs differently than cheddar does. Adding it to my Sunday batch next week.
Thought these would turn to mush after a week in the freezer. Two minutes in the microwave and they came out exactly like fresh. Already prepped batch two.
Three months is where mine top out before the muffins start drying around the edges. Batch two won't last long enough to find out.
I actually teared up pulling my first one out of the freezer this morning. Breakfast sandwiches were the one thing I mourned most going keto, and now I have a whole batch waiting for me at 3.7g net carbs. Luz is not crying, Luz is thriving.
Ha. The Sunday batch is the whole point. I do mine while I'm already cooking dinner so it doesn't feel like extra work.
I've tried probably four different keto english muffin recipes over the past year and they all had the same problem: soggy by day two, or falling apart from frozen. I think it's the almond butter. These actually hold their shape out of the microwave, which none of the others did. Made a batch Sunday, been grabbing one every morning, and they're still holding together on day five, same texture, same structure. The coconut flour makes them a bit denser than I was used to but it works really well with the sausage and cheddar (everything compresses together in a good way when reheated). Last round I added everything bagel seasoning on top before baking and that's my version now. This is the one I'm staying with.
Everything bagel before baking is such a good call. Trying that Sunday.
Had real doubts about the almond butter in the batter. Sounds like a weird thing to put in an english muffin and I almost just left it out. Don't leave it out. Something about it makes the coconut flour hold together in a way I've never gotten from other keto english muffin recipes (and I've tried at least three). They actually survive the two-minute microwave reheat without turning into a soggy mess, which none of the others did. Knocking one star only because 12g protein feels light for something this filling, but that's an easy fix with extra sausage.
Yeah, the almond butter is the weird one that makes it all work. Coconut flour alone wants to crumble and that's what holds it. Double sausage patty gets you to around 28g protein if you want to push it.
I had zero faith the English muffins would survive two minutes in the microwave and still taste like anything. Wrong. They hold up better than the Carbonaut rounds I've been buying for twice the price.
Ha. Carbonaut runs $6+ for 6 around here. Stopped buying them two years ago.
My teenager has been grabbing these on the way out the door all week without me even saying anything. I make a batch Sunday, stack them in a freezer bag, and by Thursday they're gone. Two minutes from frozen is not an exaggeration either (I timed it the first time because I didn't believe it). The coconut flour muffins hold up way better than I expected after freezing, no soggy bread situation at all.
The teenager test is the real one. And you actually timed it, I did too the first batch. Two minutes felt impossible.
Just tried toasting the frozen muffin halves separately before adding the egg and sausage back together and wow, the texture is so much better than microwaving the whole thing assembled. The coconut flour gets this slight crisp on the outside that holds up against the fillings instead of going soggy. Four stars because I'm still tweaking the reheat method but this prep system has genuinely changed my Monday mornings.
That's how I do it when I'm not rushing. Broiler for 60 seconds beats the toaster - the coconut flour crisps more evenly.
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.