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Keto Breakfast Sandwich Meal Prep

Low carb breakfast sausage McMuffin sandwiches with creamy coconut chia seed pudding.

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low carb keto breakfast ideas

Keto Breakfast

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. The almond flour biscuits make the perfect low carb bun for these cute and tasty sandwiches.

You can make everything ahead of time, warm it up in the morning, and grab your keto breakfast on the way to work or school

Who doesn’t want a low carb, keto friendly version of a sausage McMuffin sandwich for breakfast!? The meal prep makes 5 servings and the brekkie sandwiches are perfect for a quick bite at home, or they are portable to take to work. Instead of pork sausage, I decided to use ground chicken thighs, but you can use whichever protein you like.

Low Carb Breakfast

I often get asked for quick and easy keto breakfast recipes that are not your typical eggs and sausage type ideas. This keto breakfast sandwich is far from the norm, it is a flavor explosion and has melted cheddar cheese and a low car almond flour biscuit bun. This is my low carb take on a McMuffin sandwich, although mine is way tastier, healthier, and the ultimate low carb breakfast idea, I’m loving it 😉

The key to making keto biscuits is to use almond flour, you can even added grated cheese to the batter and the recipe works great. Just make sure to form each biscuit the same size and place them on a sheet tray lined with parchment paper.

The first thing that came to my mind wen I made these almond flour biscuits was that they looked like a snickerdoodle cookie! They need to to big enough to fit the sausage patty, thats why they look like a cookie, but I have another keto biscuit recipe with cheddar that looks ore like a proper biscuit, so you can check that out.

If you like perfectly meted cheese on your burgers and patties, put a few tablespoons of grated cheese on the patty and then drop 2 cubes of ice in the pa and cover with a lid. The ice cube creates steam that helps melt the chesse evenly and look like…

This! Have you ever seen more perfectly melted cheese? Do this trick for burgers also.

Chia Seed Pudding

My recipe for chia pudding is the best, I am just going to say it. It’s such a simple recipe that is luscious and silky thanks to full fat coconut milk, and it only takes a few minutes to make. Just make sure to follow the exact instructions below. The most important part of the chia pudding is slowly adding the seeds and whisking like a mad person!

Sometime chia seeds tend to stick together and you end up with this gloppy mess, so you whisk well, wait 10 minutes and whisk one more time before stashing in the fridge overnight. I am leary on any recipe fr chia pudding that says it will be ready in 3 hours, no, homey don’t play that game. The pudding needs to set up in the fridge overnight, end of story 😉

low carb keto breakfast ideas

Sausage Mc’muffins with Coconut Chia Seed Pudding

Course: Breakfast
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Author: Bobby Parrish

These keto breakfast ideas are perfect for meal prep and huge on flavor.



For the chia pudding:

  • ¼ cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 cup full fat coconut milk
  • Stevia drops to taste
  • 1 teaspoon no sugar 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 grated sharp cheddar cheese
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked pepper

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. 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.
  2. The biscuit recipe will make 8 total, you will only need 6 for the sandwiches, the other 2 you can snack on.
  3. The chia seed pudding needs to sit overnight in the fridge, so plan accordingly.
  4. Begin cooking:
  5. Make the chia pudding by combining everything but the chia seeds in a bowl and whisking well. Taste the liquid and add enough stevia drops 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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 Notes

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

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14 thoughts on “Keto Breakfast Sandwich Meal Prep”

  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. Bobby Parrish

      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!

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