Keto Grilled Cheese
Published January 10, 2022 • Updated February 24, 2026
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I make this keto grilled cheese with my 90-second bread instead of store-bought, and it gets a crunchy, golden crust with melty cheese in the center for only 3 g net carbs per sandwich.
I developed this recipe because I wanted the real thing on keto, not a lettuce wrap or a portobello sandwich pretending to be one. Those are good in their own way, but sometimes you just want bread, butter, and melted cheese.
The bread is my 90-second microwave recipe. I use egg whites instead of a whole egg because the yolk dyes the bread yellow, and I wanted that white bread look. The combination of almond flour, protein powder, and sour cream gives it a soft, airy texture that actually toasts up on a skillet without tasting like an omelet. Most keto bread recipes I’ve tried are either too eggy or too dense to get a real toast on them. This one puffs up in the microwave and slices clean once it’s cooled.
The biggest thing I’ve learned from making this dozens of times: let the bread cool completely before it goes anywhere near the skillet. I mean cool to the touch, not just “it’s been sitting for a minute.” This bread doesn’t have gluten holding it together, so if it’s still warm when you slice and grill it, the center will be too soft to flip. I give mine at least 10 minutes. Then medium heat, butter side down, and don’t touch it for a full 2-3 minutes on that first side. That’s the difference between a sandwich that holds and one that falls apart.
For cheese, I go with sharp cheddar because it’s zero net carbs per slice and has enough flavor that you only need one or two slices. If you want more stretch, layer a slice of mozzarella under the cheddar. The mozzarella melts into strings while the cheddar brings the flavor. American cheese works too, but it adds about 1 g carb per slice.
If you don’t want to make bread from scratch every time, my keto sandwich bread is another option that holds up well on a skillet. It takes a bit more effort than the 90-second version but makes more slices, which is useful if you’re cooking for two. And if you’re into sandwiches on keto in general, the keto Reuben chaffle sandwich uses a similar grilling technique with completely different flavors.
I pair this with a bowl of tomato soup most of the time, which is the classic combo. Keto mac and cheese on the side works too if you want a full comfort food spread. On nights when I’m keeping it simple, just the sandwich with some pickles is enough.
FEATURED COMMENT
“I have all the ingredients except the microwave which I don’t have only because of limited space. Doubled the recipe into a longer thick ceramic pan in which cooking time was 17 minutes at 350°. To my surprise, after cooling and careful slicing in half, it looked exactly like your bread and tasted so good by itself. I made the grilled cheese sandwiches and it was ever oh so delicious! This is a keeper!!“
➥ from YouTube subscriber @maryleialoha2843
How I make this sandwich
- Make the low-carb bread. My 90-second microwave bread uses almond flour, protein powder, baking powder, egg white, butter, sour cream, and heavy cream. I use egg whites over a whole egg because the yolk turns the bread yellow. This version comes out white, fluffy, and doesn’t taste like an egg.
- Butter one side of each slice. I use softened unsalted butter and spread it edge to edge. This is what creates that golden, crunchy exterior.
- Grill on medium heat. Butter side down in a non-stick skillet, cheese on top, lid on. I give it a full 2-3 minutes without touching it. The lid traps heat so the cheese melts before the bread over-browns.
Key ingredients
- Bread – My 90-second bread uses almond flour, protein powder, baking powder, allulose, butter, egg white, sour cream, and heavy cream. The allulose is optional but gives a subtle sweetness like real white bread. I’ve tested it with and without, and the difference is small but noticeable.
- Butter – Spread on the outside of the bread so it toasts to a crunchy, golden brown crust on the skillet.
- Cheese – I use sharp cheddar (zero net carbs per slice, strong flavor). Other options: Pepper Jack, Colby Jack, Swiss, Gouda, Havarti. American cheese works but adds about 1 g carb per slice.
Equipment needed
- Square baking dish – This is the mold for the bread. Mine is about 4″ x 4″ and came in a meal prep set similar to this set (holds 781 ml). Make sure it’s microwave and oven safe.
- Parchment paper – Line the dish so the bread lifts right out. I cut two strips and lay them crosswise.
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Keto Sandwich Bread Ingredients
1/4 cup almond flour -
1 tablespoon low-carb protein powder
-
1 teaspoon baking powder
-
1/4 teaspoon allulose, optional
-
2 tablespoons unsalted butter, softened
-
1 egg white
-
1 tablespoon heavy cream
-
2 teaspoons sour cream
Keto Grilled Cheese Ingredients
-
1/2 tablespoon butter
-
1-2 slices sharp cheddar cheese
Step by Step Instructions
Step by Step Instructions
Make the bread batter
To a small bowl, add almond flour, protein powder, baking powder, allulose (if using). Whisk until combined. Add butter, egg white, sour cream and heavy cream. Mix with a fork until combined.
- Almond flour
- Protein powder
- Allulose (optional)
- Unsalted butter (softened)
- Egg white
- Sour cream
- Heavy cream
Bake bread
Spray a square microwave and oven-safe baking dish with cooking spray and lay down 2 strips of parchment paper to line the dish on each side. Add bread dough batter to the lined dish and spread evenly. Microwave Instructions: Place dish in the microwave at bake at 100% power for 90 seconds or until bread is set on top and springs back when you touch the top. Oven Instructions: Bake at 350 degrees for 9-11 minutes.
Slice bread
Remove from microwave or oven and let cool before slicing. Using a serrated knife, cut the bread loaf into two slices by cutting down the middle.
Butter each slice
Spread softened butter on one side of each slice of bread.
- Butter (softened)
Grill bread and top with cheese
Place each slice butter side down on a non-stick skillet heated to medium heat. Add 1-2 slices of cheese on top of each slice of bread. Cover the pan and let cook for 2-3 minutes or until cheese is melted and underside of bread is golden brown. Flip one slice on top of the other. Remove from skillet.
- butter (softened)
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
Why does the bread fall apart when I flip it?
The number one reason is the bread isn't fully cooled. I let mine cool to the touch (at least 10 minutes) before slicing. This bread has no gluten, so it needs that rest to firm up. Then medium heat, butter side down, and I don't move it for a full 2-3 minutes on the first side. If your stove runs hot, dropping to medium-low helps. If I rush either of those steps, it falls apart every time.
Can I make the bread ahead of time?
I do this all the time. I'll make the bread the night before, let it cool, wrap it in plastic, and refrigerate. In the morning it slices even cleaner because it's had time to set up. I've kept it in the fridge for up to 2 days before grilling and it works fine.
What's the best cheese to use?
I go with sharp cheddar because it's zero net carbs per slice and the flavor is strong enough that one or two slices does the job. If you want that stretchy melt, I layer mozzarella under the cheddar. Swiss and Gouda are good too. American cheese melts the smoothest but adds about 1 g carb per slice.
Can I freeze the bread or a finished sandwich?
I freeze the bread slices all the time. Wrap each slice individually, freeze, then let them thaw before grilling. I wouldn't freeze an already-assembled sandwich though, because the cheese makes the bread soggy when it thaws. Better to freeze the bread on its own and assemble fresh.
Can I use a whole egg instead of egg whites?
You can, but I prefer egg whites. The yolk dyes the bread a yellowish color instead of that clean white bread look. If you use a whole egg, skip the heavy cream to keep the consistency right. The texture stays about the same either way.
Can I use store-bought keto bread instead?
Yes. Franz, Sola, and Oroweat all make low-carb bread that works on a skillet. I've tested a few of them and they hold up fine for grilling. The trade-off is most contain gluten, so if you want gluten-free, my 90-second bread is the way to go.
How do I get a golden crust without burning it?
Medium heat is my go-to. I used to crank the skillet higher thinking it would toast faster, and the outside would brown before the cheese even started melting. Now I keep it at medium, cover the pan, and let it go 2-3 minutes per side. The lid traps enough heat to melt the cheese while the bread toasts at a pace that doesn't burn.
First time making my own keto bread and I can't believe it worked. 90 seconds! That buttery crust on the skillet got so golden. Can I make a bigger batch and refrigerate it, or does it need to be fresh each time?
I've been on keto for about three months and grilled cheese was just something I'd accepted was off the table (it was my comfort lunch, the thing I made when I didn't want to think). Made this yesterday and when the sharp cheddar started melting into that almond flour bread and the outside got actually crispy, I kind of just sat there. I thought I was done with this feeling. Four stars because I messed up the first one, got distracted and burned the bottom, but the second came out the way it was supposed to and yeah, I get it now.
First one's a test run, pretty much always. I go sharp cheddar for the same reason. Zero net carbs and it doesn't disappear into the bread.
The grilled cheese part delivered, golden crust and the sharp cheddar gets properly melty, but the bread texture threw me off the first time. Mine came out a bit dense and eggy, closer to a thick egg muffin than sandwich bread. Figured out it needs to cool more than you'd think before slicing, otherwise it gets gummy when you press it on the skillet. Letting it rest a full 5 minutes made a real difference on attempt two. Still worth making, and 3g net carbs is not a joke.
Five minutes is the minimum, I actually wait closer to 10. No gluten means that rest is doing all the structural work. Glad you figured it out on round two.
I've tried three different keto grilled cheese recipes and this is the first one where the outside actually gets golden and crispy (and holds together when you pick it up) instead of bread-flavored mush.
Yeah, most keto bread just steams. Drier bread is what lets the butter actually crisp it, which is why it holds together.
Made this last week during a snow day and I was so pumped to finally have a grilled cheese again, but the bread completely fell apart on me when I tried to flip it in the skillet. I did let it cool before slicing and used a serrated knife like the recipe says, so I don't know if I just rushed the cooling or if the skillet was too hot or what. Would cooking it on lower heat help keep it together, or does the bread just need a longer rest before you move it around?
Both, honestly. Medium-low gives it time to set up in the pan before you try to move it (the 90-second bread doesn't have gluten to hold it together like regular bread does). Full cool to the touch before it even goes in the skillet, then at least 2-3 minutes on that first side without touching it.