Keto Breakfast Sandwich & Chia Pudding

This low carb sausage McMuffin sandwich is the ultimate keto breakfast meal prep idea, especially when paired with my creamy chia seed pudding.

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low carb keto breakfast ideas

You guys are always asking me for low carb breakfast ideas, so I thought I would put together a brekkie meal prep that was portable and so darn epic. This keto breakfast meal prep makes 5 servings of coconut chia seed pudding and 3 breakfast sandwiches.

If you saw the Facebook video of Rose & I making these, I used a store bought keto cauliflower bun. It’s made by Outer Aisle, you can find them at Whole Foods, in the refrigerated tortilla section. Trader Joe’s makes their own version also, in the produce section.

If you are looking for more keto breakfast ideas, then try my Starbuck’s egg bites and Dessi’s low carb keto bagels.

Coconut Chia Seed Pudding
Creamy Keto Coconut Chia Seed Pudding
Breakfast Mea Prep Sandwich
Low Carb Sausage McMuffin for Breakfast Meal Prep

Keto Recipes For Breakfast

I decided to make the ultimate version of McDonald’s sausage McMuffin sandwich by using ground chicken thighs to make the sausage patties. You can also use ground pork, but I wanted to mix it up, so I decided to use the pre-made sausages from Trader Joe’s, but you can make your own breakfast sausage spice rub by using fennel, chiles, and cumin. In fact, you can use my recipe here for Starbuck’s breakfast sandwich. I made my own spice blend for the pork.

When making a breakfast meal prep sandwiches, you need to have cheddar cheese melt over the top, but I can’t stand cheese that does not melt all the way. Make sure to follow my instructions in the video and recipe post for adding an ice cube to the pan and closing the lid – the steam helps melt the cheese evenly. You can make 5 portions of the sausage patty for meal prep and keep them in the fridge for 5 days or freeze for 2-3 months.

How Do I Make Chicken Sausage

You can make sausage out of any ground meat. You just have to make sure to use spices that are typical for sausages like fennel, cumin, garlic, onion, and red pepper flakes. If you use those spices, you can make sausages from ground chicken, turkey, beef, lamb, and pork.

How Do I Meal Prep For Breakfast

Keep in mind that cooked eggs will only last in the fridge for 3 days, so if are prepping for breakfast, you can either freeze the cooked eggs or make more on day 3. The almond flour biscuits, chicken sausages, and chia seed pudding will all last in the fridge for 5 days, so by freezing some of the eggs, you can cook once and have 5 breakfast meals done. The best way to reheat the sandwiches is in a 350 degree F oven for 7-10 minutes or you can quickly microwave them, making sure not to overheat.

Check out more of my healthy breakfast meal prep recipes:


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low carb keto breakfast ideas

Keto Breakfast Meal Prep

Course: Breakfast
Cuisine: American
Keyword: breakfast, keto, low carb, meal prep
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Calories: 897 kcal
Author: Bobby Parrish

This low carb breakfast meal prep has the most incredible keto sausage McMuffin sandwiches paired with creamy coconut chia seed pudding.



For the chia pudding:

  • ¼ cup plus 2 tablespoons chia seeds
  • 1 cup unsweetened almond milk
  • 1 cup full fat coconut milk
  • Stevia drops to taste or 3 tablespoons maple syrup for paleo
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • Tiny pinch of salt

For the sandwich:

  • 3 chicken sausage links about 3.5 ounces each
  • 5 eggs
  • ¼ cup cheddar cheese, grated
  • Avocado oil
  • Kosher salt
  • Fresh cracked pepper
  • Cauliflower thin buns, read the notes section below

For the biscuits:

  • 2 cups almond flour
  • 2 teaspoons baking powder
  • ½ teaspoon each garlic & onion powder
  • ½ teaspoon kosher salt
  • Fresh cracked pepper
  • 2 eggs beaten
  • ½ cup melted butter


  1. Make the chia pudding by combining everything but the chia seeds in a bowl and whisking well. If using maple syrup, start with 2 tablespoons and and more as needed. Taste the liquid and add enough stevia drops, if using, to taste. Add the chia seeds, a little at a time, and whisk very well. Let the pudding sit 10 minutes and then whisk it very well, repeat this process one more time then move the pudding to the fridge to set up overnight. The next day it will be thick and have the consistency of pudding. Pudding can stay in the fridge for 5-7 days.

  2. For the biscuits, pre-heat oven to 350 degrees F. In a large bowl, sift in 2 cups of almond flour. If you don’t have a sifter, make sure there are no large clumps of flour. Add the salt, pepper, onion and garlic powder, and mix well. In a small bowl whisk the eggs and add the melted butter, mix well. Pour the wet batter over the dry batter and use a spatula to mix well. Line a sheet tray with parchment paper or tin foil and fill a ¼ cup measuring cup about 80% full with dough. Use your hands to form the biscuit to 2.5 inches in diameter and place on the sheet tray. You want all the biscuits to be the same size, they will spread out a bit while baking. Crack a little black pepper over the top of the biscuits and bake for 15-16 minutes, or until golden brown. Remove and let cool completely. Recipe makes 8 biscuits.
  3. To make the eggs that go on top of the sandwich, crack 5 eggs in a large bowl and whisk vigorously for 30 seconds until light and airy. Add ¼ teaspoon of kosher salt, a couple cracks of pepper, and whisk a few more times. Pre-heat a 8-9 inch non-stick pan over medium heat with 1 teaspoon of oil and add the egg mixture. Use a spatula to continuously stir the eggs, after 3-5 minutes, once the eggs start to set a little, transfer the pan to the oven and bake for 7-8 minutes, or until the middle of the eggs is set. Remove from oven and use a spatula to transfer the entire egg disk to a plate or cutting surface. Use a drinking glass or ring mold to cut out circles that roughly match the size of the biscuits, set aside.
  4. Cut one of the chicken sausages out of the casing(about 3.5 ounces), and form it into a patty slightly wider than the biscuit. To make uniform patties, I like to cover a large mayo or peanut butter lid with plastic wrap and push the sausage down into the mold. Then pick up the plastic wrap and finish forming the patty. Pre-heat a pan(preferably cast iron) over medium-high heat for 2 minutes with 2 teaspoons of oil. Add the patties and cook for 3-4 minutes on the first side, or until a nice brown crust forms, flip and lower the heat to medium. Add an equal amount of cheese on top of each patty, place 2 ice cubes in the pan, and immediately put a lid on the pan or cover it with a sheet tray. The ice will help the cheese melt evenly. Cook another 3 minutes then remove the chicken patties from the pan.
  5. Assemble the sandwich by placing the sausage patty on the flat side of a biscuit, top with an egg disk, and another biscuit for the top bun. Enjoy! The chia seed pudding will last for 5-7 days in the fridge but can’t be frozen. Keep the biscuits in an airtight container in the fridge. The sausage patties will last for 5 days in the fridge, the eggs will only last for 3 days. Both can be frozen for 2-3 months. Reheat the sausage patty in a 400 F oven for roughly 10 minutes or place a wet paper towel over a container and reheat in microwave.

Recipe Video

Recipe Notes

I used outer aisle cauliflower thins in the Facebook video for this recipe. You can get them at Whole Foods(by the refrigerated tortillas) or Trader Joe's(in the produce section) makes their own version.

Marcos per serving, makes 5:
146 calories per serving
1.4 grams of net carbs per serving
12.6 grams of fat per serving
1.4 grams of protein per serving
1 gram of fiber per serving

Macros per sausage, cheese, & egg combo, makes 3 servings
297 calories per serving
1 gram of net carbs per serving
19.6 grams of fat per serving
29.3 grams of protein per serving
0 fiber

Macros per biscuit, makes 8 biscuits:
300 calories per biscuit
2.5 net grams of carbs per biscuit
29.2 grams of fat per biscuit
7.8 grams of protein per biscuit
3 grams of fiber per biscuit

Cook’s notes: The chia pudding will make enough for 5 servings, but the sandwiches will only make enough for 3 servings, that’s because cooked eggs will only last in the fridge for 3 days. So you could make more eggs and freeze them for later in the week, and double the chicken sausage portion.

The biscuit recipe will make 8 total, you will only need 6 for the sandwiches, the other 2 you can snack on.

Nutrition Facts
Keto Breakfast Meal Prep
Amount Per Serving (1 sandwich)
Calories 897 Calories from Fat 702
% Daily Value*
Fat 78g120%
Carbohydrates 6g2%
Fiber 6g25%
Protein 45g90%
* Percent Daily Values are based on a 2000 calorie diet.

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64 thoughts on “Keto Breakfast Sandwich & Chia Pudding”

  1. Your instructions for the biscuits leave out when to add the baking powder. Don’t think they will turn tour right but hopefully they are still tasty.

  2. Hi there. Just made this bread this morning. I can’t tell you how delicious this is! I won’t miss eating bread. Your YouTube page gives clear direction step by step. Thank you so much…..

    1. Fantastic Joy, so glad to hear that! You defo won’t miss eating bread next time add some grated cheese to the biscuit 😉

  3. I can go on and on about this recipe. It was Soo good. I made it this morning before work. Even though I made grounded my own chicken breast it came out delicious. I followed every step on YouTube. Thanks so much.. love you and your wife’s videos…

  4. Okay so just found your YouTube s tonight I must say I am impressed with the biscuits they did not taste bad !Thanks

  5. Annette McNeill

    I haven’t tried any of your recipes yet, but they all sound delish!! Will certainly try them very soon! They will certainly help us stay on the keto diet due to much variety! I’m so happy I came upon your website on google! Going to check out your you tube’s as well!

  6. Made the breakfast sandwich and I gotta say…AmAzInG!! Love it. What I did for the eggs though, is place a mason jar lid in a buttered pan, (you can place more lids in a bigger pan) and pour the beaten egg mix inside each of the lids. Put a cap on the pan and cook on low. You can even flip the lid over to cook on the other side once it’s halfway set up. When they’re done just gently scrape the inside of the lid to get the egg out 🙂

  7. This breakfast was OMG amazing! Even my non kept family loved it. I love your recipes, tips and humor. Thanks for helping me stay kept strong. Love your web site for the easy and delicious food.

    1. That is fantastic to hear! Keto does not mean you have to eat bland food, everyone in the family can enjoy it!

  8. My first try at keto anything and it is ok. My question is is it possible to get rid of the aftertaste on the buscuit or is that normal?

  9. Quick question. I am new to trying the Keto diet. Is there anyway to get rid of the aftertaste on the biscuits? Also they were very soft. Too soft. They would not hold up as a sandwich and crumbled a
    Immediately. I am not trying to complain I just spend alot of money and want this to work out. I also am a bit confused on the pudding. I followed the instructions but the puddi g the next morning was like seeded milk. How do you make it set like pudding? I had to drink it from the bowl and it was very tasty. And yes I whisked 3 times at 10 minute intervals and put in fridge sealed overnite. Should I try more seeds next time? Any advise would great.
    Thank you

    1. thats odd if you whisked it well, try adding 2 tablespoons more of chia seeds! I dont have that issue with the biscuits, def. not an after taste…weird?

      1. I ran into a similar problem as the user Jessica above. The recipe calls for ‘full fat coconut milk’, but as I’ve never cooked wwith any kind of coconut milk I was unsure on what to purchase (the kind of coconut milk that you can drink or the thicker, yogurt like coconut milk in a can).

        1. Hi Luke, you want to go for the one in the can. They come in full fat or reduced fat. The full fat one is pretty thick.

  10. Hey guys! I’m really new to keto/low carb eating and I just found your videos on Youtube last week. I’m happy to say that I’ve already made this dish. The only thing I did differently was that I made Maple Chicken breakfast sausage from another recipe I found online rather use the store bought. My wife was shocked that I actually made the biscuits. Great recipe, perfect breakfast and very very tasty. I’ll be making the Chicken Salad & Cloud Bread dish next. Can’t wait to try it out.

    One question about the baking powder… I did the 1 part baking soda to 2 part cream of tartar and the biscuits got a little crumbly towards the last few bite of the sandwich… no big deal at all. My question is have you ever tried using 1 part baking soda, 1 part cream of tartar and 1 part psyllium husk? I’ve read recipes for keto friendly baking powder that do it that way and I was wondering if you’ve tried that and if so what was your experience with it?

    In case you’re interested here’s the link to the breakfast sausage I made…

    Thanks for the videos and the recipes. Please keep up the fine work, it’s greatly appreciated!

  11. Hey Bobby,

    Quick question for you. Which chicken sausage do you get from Trader Joes to make this recipe?

    Also you should do a do and don’t buy video at Trader Joes like you did at Costco! It was really helpful!


    1. Hi Phillip, I get the sun-dried tomato sausage from TJ. And, yes, I’m planning to do TJ haul very soon! Glad you enjoyed Costco!

  12. The Biscuits we’re tasty but crumbled right away I feel it needs glue xanthan gum maybe. You have great receipes on here. Thank you so much your time and effort is greatly appreciated.

    1. I found if I cut back the butter by a couple of tablespoons and replace with cream cheese the biscuits will not be as crumbly.

  13. Just made these sandwiches for the first time!
    1. Biscuits- shockingly really good.
    2. Sausage- So instead of buying sausages, I bought lean ground turkey and put my own spices together by using Mrs.dash garlic and herb and some chili powder. I also didn’t put cheese on it just because I’m trying to stay away from cheese.
    3. Eggs- I have a fancy toaster that can actually make egg’s on the side so i used that per “egg circle” and I used egg whites instead of whole eggs.

    The sandwich is pretty delcious! I’m enjoying your recipes!

  14. Hi there,

    Hoping I get a reply in time. I’m trying to understand the breakdown on these macros, so that I can plan my meals for the week. Your nutrition card says 6g net carbs for 1 sandwich, but the breakdown shows 3.5g net carbs for the sandwich and all of the components. Can you help me understand your macro breakdowns? Won’t be making the pudding, just the sandwich.

    1. Hi Lydia, if you want to make 1 sandwich, with top and bottom bun – this means 2 biscuits (the macros listed are for 1 biscuit) then add the macros for 1 serving of sausage/cheese/egg combo.

    1. Here you go!

      Macros per chia pudding, makes 5 servings:
      168 calories
      2.2 grams of net carbs
      7.3 grams of total carbs
      13.8 grams of fat
      4.25 grams of protein
      5.1 grams of fiber

      Macros per sausage, cheese, & egg combo, makes 3 servings
      265 calories per serving
      1.1 gram of net carbs
      1.5 grams of total carbs
      16.8 grams of fat
      27.1 grams of protein
      0 fiber

      Macros per biscuit, makes 8 biscuits:
      259 calories
      2 net grams of carbs
      4.2 grams of total carbs
      25.8 grams of fat
      6 grams of protein
      2.25 grams of fiber

    2. By the way, Angie – I sent the last one too fast and should have included this. These macros were recently updated however, I still need to update the actual blog where the old ones are listed.

  15. Question – Does the calorie count for one biscuit mean just one piece, or is that for a top and a bottom for the sandwich? They are delicious !!

    1. Hi Alice, there shouldn’t be a bitter taste… you may want to check your almond flour – make sure it’s from blanched almonds. If it is a meal and has the almond skin that may result in a bitter taste.

  16. Hello, just made the buns for myself and my husband. We made sandwiches with them and they are great! Hubby has to eat gluten free and doesn ‘t care for most of the gluten free breads out there. He really enjoyed eating bread for a change. Thanks so much! Lee

  17. Ok Bobby Parish!
    That was delicious! The best option for a replacement for one of my favorites: sausage mcmuffin with egg!
    Thank you so much!

  18. Wow! This is a great breakfast recipe I meal prepped for my husband this week. I modified it slightly by adding cheese to the biscuit mix and he enjoyed it!

  19. Hi! Love your recipes! coconut chia seed pudding the best ? I love this in the morning, day snack or even as “dessert” in the evening. Delicious!!
    Sent from my iPhone

  20. The almond biscuits turned out fantastic and they are surprisingly good!

    One question/suggestion, would it be possible for you to do a supplementary video on different ways to make chicken patties similar to videos for cooking chicken and steak in a variety of ways? I searched nearly every major store where I live and none had chicken sausage like he brand you bought for this recipe, so I used ground chicken instead.

    1. Great idea, Luke! I’ll diffidently plan on making a video about it. For this recipes I typically just buy chicken sausage and form that into a patty, it’s much quicker. But great job on making your own!

  21. I just made these even though i forgot to add the baking powder to the dry ingredients and started forming the biscuit before i remembered. They were great. I made them to thin and they were crumbling but oh so good. Next time i will make them thicker. Thanks for the recipe

  22. Hey Bobby just curious can you use coconut flour instead of almond flour? Thanks for the help, love your videos.

    1. Unfortunately you can’t sub coconut flour in this case. Coconut flour is way too dry and the ratios would change majorly.

  23. Just started keto found your page made the chia seed pudding slamming unbelievably good reminds me of tapioca pudding

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