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A FiveStar Keto Breakfast!
No, this recipe was not inspired by any Egg McMuffin!
It may be surprising, but we were never fans of fast food restaurants like McDonald’s and Burger King pre-keto. Even through all our unhealthy eating habits, we were still aware of how off we felt after eating their food. It took only a few meals to realize where the next morning’s stomach aches and brain fog werecoming from. Before our switch from low fat to low carb, we enjoyed making our own food at home and splurging for more healthy options when dining out.
This recipe was inspired by Rami’s love for breakfast sausage. We decided to make a low carb sandwich, breakfast style, on a low carb English muffin! We didn’t have English muffins, for obvious reasons, nor did we have breakfast sausage lying around, but when youget a craving, you can’t stop just because you’re missing half the ingredients!
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There are a few spices that giveregular ground pork their breakfast sausage flavor. We used salt, pepper, thyme and sage to really make it feel like we were having a 5-star breakfast with all the bells and whistles. We also did a quick search for low carb English muffins and stumbled upon a friend of our’s Paleo English Muffins! Stacey @ BeautyandtheFoodie created an awesome recipe with very accessible ingredients so we had to try it out. Clearly, they came out amazing. We enjoyed our low carb sandwich so much and we’re glad we snapped a picture of it, because we had to share it right away.
Enjoy this low carb sandwich with a cup of coffee for the most amazing start to your day!
Low Carb Egg McMuffin
Votes: 44 Rate this recipe! | Print Recipe |
Macros per serving:
• 460 Calories
• 37g of Fat
• 29g of Protein
• 3g of Carbs
- CourseBreakfast
- CuisineAmerican
| Serves |
| 1 serving |
| Prep Time |
| 20 minutes |
| Cook Time |
| 10 minutes |
|
|
|
| Low Carb Egg McMuffin
Macros per serving:
|
| Servings: serving |
Ingredients
Low Carb English Muffin
- 1 large egg
- 1 tbsp unsweetened almond milk
- 1 tbsp coconut flour
- 1/2 tbsp olive oil
- 1/2 tsp baking powder
- 1 pinch sea salt
Sandwich Filling
- 1 large egg
- 1 slice cheese (omit for paleo)
Breakfast Sausage
- 1 sausage link
- 1/4 tsp sea salt
- 1/4 tsp thyme
- 1/4 tsp sage
- 1/8 tsp black pepper
Instructions
Preheat your oven to 400°F.
To make your low carb English muffin, begin by cracking an egg into a mixing bowl and adding all the muffin ingredients to it.
Mix very well to get rid of any clumps and pour the batter into a ramekin and bake for 15 minutes.
To cook your egg, you may fry it on a pan, but we baked it in a ramekin. This ensured a nice, thick layer of egg that was the same size as the muffin! Simply crack an egg into a ramekin, give it a rough stir and season with salt and pepper. Bake for 10 minutes.
To prepare your breakfast sausage, cut open a pork sausage link and discard the casing. (If you have an actual breakfast sausage on hand, like Jimmy Dean, you can just use that.)
Add your seasonings to the sausage meat and mix with your hands. Shape into a patty and cook on a hot pan for about 4-5 minutes on each side.
When the English muffins are done, take them out of the oven and cut them into thin halves. Then toast them until they're browned.
Arrange your breakfast sandwich with your slice of cheese and serve with a drizzle of sriracha if you'd like! Enjoy!
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Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below orcontact us– we respond to comments every day and would love to hear from you and help you out! And check out all ourlow carb breakfastrecipesto learn to make more delicious and healthy meals!
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The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
You’ll Love Our Breakfast in Five Cookbook!
We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created Breakfast in Five – 30 low carb breakfast recipes all using just 5 ingredients and 5 net carbs or fewer!
Enjoy fluffy waffles and pancakes, sweet and savory muffins, porridge, omelettes and much more every day of the month.
Dr. Rosmy Barrios, MD
This article has been medically reviewed by Dr. Rosmy Barrios, MD.
Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
- Author
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Vicky Abrams
Vicky Abrams started Tasteaholics and So Nourished in 2015 with her husband, Rami, hoping to document all their low carb cooking adventures. She is an expert in the keto diet industry and is the author of the bestseller, Keto Diet for Dummies, and the Keto in Five cookbook series. In her spare time, Vicky volunteers to help animals get adopted using her acquired photography skills. She enjoys traveling, spending time outdoors and working with her hands.
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