Low Carb Bacon and Egg Sandwich: A Keto Breakfast in About 5 Minutes
In short
The good old bacon and egg sandwich, with a twist. Fry the bacon in butter until it’s coloured on both sides, crack in an egg, season it with black pepper and mixed herbs, and break the yolk so it doesn’t end up down your shirt. Then stack it all on toasted 90-second keto bread, made from butter, egg, almond flour, baking powder and salt in the microwave.
Key points
- The twist is the bread. Instead of a regular loaf, it’s my 90-second keto bread: almond flour, butter and egg zapped in the microwave, then toasted. It comes up as a pretty reasonable bread.
- Cook in butter. It gets a bit more fat into the meal, and the more fat you have, the more filling it is. On LCHF, the more fat you can get in there, the better.
- Bacon how you like it. I like mine nicely coloured on both sides.
- Bust the yolk. If I leave the yolk intact, it ends up all down my shirt, so I break it up a little.
- Get fancy schmancy. Black pepper and a sprinkle of mixed herbs on the egg give it a little extra something.
- The bread recipe: 1 tablespoon of butter, 1 egg, a pinch of salt, ½ cup of almond flour and ½ teaspoon of baking powder, microwaved for 90 seconds in a roll-shaped bowl.
- Cool, slice, toast. Let the bread cool, cut it in half and pop it in the toaster. It toasts like toast.
- Not just for bacon and egg. Cream cheese or whatever you like works too. It’s almost no carb and gets you out of a bind when you’re hankering after a sandwich.
One of the things people miss most on low carb is a good old bacon and egg sandwich, mostly because of the bread. In this video I fry up bacon and egg in butter and put it on my 90-second keto bread, so you get the sandwich without the usual load of carbs. It works for breakfast or lunch, and the second half of the video shows how to make the bread.
Method in brief
The bread (make it first, or use one you made earlier):
- Melt 1 tablespoon of butter in a microwave-safe bowl, about 20 seconds.
- Whisk in 1 egg, then add a pinch of salt, ½ cup of almond flour and ½ teaspoon of baking powder and mix it well.
- Spoon the mix into a roll-shaped microwave-safe bowl, flatten the top and microwave for 90 seconds.
- Let it cool, slice it in half and toast it until browned.
The sandwich:
- Fry the bacon in butter until it’s coloured on both sides, or however you like it.
- Crack an egg into the pan, add black pepper and break up the yolk a little.
- Sprinkle mixed herbs over the egg, add a bit more butter and flip it.
- Stack the bacon and egg on the toasted keto bread and enjoy.
Why it works
The fat from the butter and bacon makes it a properly filling meal, which is the whole point on LCHF, and the bread is almost no carb. It’s quick, simple and gets you out of a bind when the sandwich craving hits.
Want the bread on its own? Watch the full 90 second keto bread video, or try my low carb keto bread and low carb flat bread. If you’re wondering why the regular loaf is off the menu, read why I avoid bread, rice and pasta, and for more on the high-fat side of things, see what is LCHF and LCHF vs keto.
New to all this? Grab the free Carb Guide, or watch my story and how I lost 23kg in four months.
Related on the blog
Not medical advice. I'm not a doctor, dietitian or nutritionist, just a bloke telling the story of what worked for me. Check with your doctor before changing your diet or medication.
