My Sunday-prep keto breakfast sandwiches stack sausage, eggs, and melty cheddar on homemade coconut flour english muffins. Each sandwich has 3.7g net carbs and 12g protein. They reheat from frozen in two minutes for grab-and-go mornings.
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 3.7g net carbs, which is a fraction of what those store-bought versions carry.
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.
Most sandwich recipes use regular english muffins, which obviously aren’t an option on keto. I spent a while getting this muffin recipe right, and adding almond butter to the batter made all the difference. The fat from the nut butter softens the crumb and gives the muffin a more bread-like density instead of that spongy egg texture.
I pour the batter into a muffin top pan, which gives you the perfect flat shape. If you don’t have one, a regular muffin pan works too. Just don’t fill them all the way up and they’ll come out slider-sized (actually kind of cute for a smaller appetite). You can also use 3-4 inch ramekins. I’ve baked them in the oven and microwaved them in ramekins, and both work. The oven gives a slightly better texture on the outside, but the microwave is faster when I’m in a rush.
Other bread options I've tried
The coconut flour muffins are my default, but I’ve made these with other breads depending on my mood:
Chaffles (crispier texture, holds up well to reheating)
I have a full keto chaffle breakfast sandwich recipe if you want to go that route. The maple-flavored version is one I come back to pretty often.
Three ways I cook the eggs
I’ve tried every egg method for these, and each one has its place:
Fried egg: I fry mine on a griddle using an egg ring so they come out the same diameter as the muffins. Without the ring, they spread out too thin and hang over the edges.
Scrambled on a skillet: I whisk each egg with a splash of water, cook it on one side in a nonstick pan over medium heat, then fold it over like an omelet. One more fold the other direction and it fits the muffin perfectly.
Baked scrambled eggs: This is my go-to for meal prep. I scramble all the eggs together with a little heavy cream, pour the mixture into a greased casserole dish, and bake at 375 for 15-20 minutes. Once cooled, I cut out circles with a biscuit cutter. Fastest way to make a whole batch at once.
Freezer storage and meal prep
Freezing these sandwiches
I flash freeze the muffins, eggs, and sausage patties separately on a sheet pan first (about 30 minutes). Then I assemble each one, wrap it in a paper towel, then tightly in plastic wrap, and slide them into a freezer-safe ziploc bag. They keep well for up to 3 months in the freezer. After that, the muffins start getting a little dry around the edges. The paper towel is the key part. I tried skipping it once and the muffin came out completely mushy. The towel absorbs moisture during reheating so everything stays intact.
Reheating instructions
To reheat from frozen, remove the plastic wrap but keep the paper towel on. Defrost for 1 minute in the microwave, then cook at full power for another minute. I’ve found that letting it sit for 30 seconds after microwaving lets the heat distribute evenly so you don’t bite into a cold center. If you prefer using the oven, unwrap completely and bake at 350 for about 12-15 minutes.
My favorite filling combos
Egg and bacon (my weekend go-to)
Egg and sausage (the classic, and what I freeze most often)
Egg and cheese (simplest version, good for mornings when I’m running late)
Egg, smoked salmon, and cream cheese (fancier, great for a Saturday morning)
Almond butter and bacon (sounds weird, tastes incredible, trust me on this one)
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, baking powder, salt, 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.
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.
3
Pour batter
Pour the batter evenly into 8 greased muffin top tins or ramekins.
4
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.
5
Make the eggs
Prepare remaining 4 eggs your favorite way or anyway mentioned above.
6
Build it
Assemble the breakfast sandwich.
Nutrition
Per serving: 1 sandwich
Calories
393
Fat
35.7g
Protein
12g
Total carbs
8.5g
Net carbs
3.7g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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.
Which swap works if I have a nut allergy?
Sunflower seed butter is the closest swap if you can't have nuts. I've used it in place of the almond butter and the texture holds up the same in the freezer. Just check the label before you buy: a lot of seed and nut butters have added sugar, and a sweetened jar will 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.
How do I know when the muffins are done?
Color is not the tell here. Coconut flour muffins come out pale on top even when they are done. I bake mine at 350 for 7 minutes, and they firm up as they cool on the rack. That firming is what I look for, so let them sit on the rack before you judge them.
The crumb is way softer than I expected, almost cakey, and I LOVE that for a breakfast sandwich! My one gripe is the batter, it pours so thin that my rounds baked uneven and a couple came out flimsy. I filled the tins more generously the second time & that fixed it. Thank you for a prep that actually holds up all week!!
Making these for the first time this weekend and my oven runs hot, so I want to get it right. The recipe says 7 minutes at 350 for the muffin tops, but is there something I should look for to know they’re done? I have a batch of frozen sausage patties ready to go and I really want these to work out for my morning routine.
I made these on a Sunday afternoon and the smell of the sausage and the muffins baking was exactly my grandmother’s kitchen before church. She did hers on english muffins from the store, but the coconut flour version tastes closer than I expected!
I’ve been hunting for a solid Sunday meal prep breakfast and this one keeps coming up. I bake pretty regularly but coconut flour is new territory, so I want to figure out what I’m dealing with before committing to a full batch. The almond butter caught me off guard. Wouldn’t expect it in something meant to taste like an english muffin. Does it leave an actual nutty flavor, or mostly just hold the batter together? Asking because my husband hates almond in savory food. Is there a sub that keeps the same texture without the nuttiness, or is it pretty central to how these hold up in the freezer?
Tanya, it mostly just binds. There’s a faint nuttiness but nothing that reads as almond. I’ve used sunflower seed butter in its place and the texture holds up the same in the freezer.
Packed these for a cabin trip last month, figured they were just for me since nobody else in the group is keto. Warmed them up when we got there and two people grabbed one without asking. The coconut flour muffin held together after two hours in a cooler, which honestly surprised me. Someone asked specifically about it because it didn’t taste like any low-carb bread she’d had before. My one complaint at four stars: thinner sausage patties threw the whole thing off. Go with the thick ones. For a breakfast that actually travels, this is the one.
Bought store keto bread rounds for months, figured homemade wasn’t worth a Sunday. Then this coconut flour muffin came out of the microwave with actual structure. 3.7 net carbs. Haven’t bought the packaged stuff since.
Coconut flour holds in the microwave in a way most alternatives don’t. Store rounds go gummy; the coconut flour muffin actually firms up a little. That’s why I landed on it for this one.
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.
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.
That almond butter flavor is real, stronger in some batches than others. I notice it less from frozen than fresh, weirdly. Sunflower seed butter works if it ever tips too far.
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.
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.
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.
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.
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.
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.
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.
