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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.