Name: Keto Breakfast Sandwich | Bacon Egg and Cheese
Prep time: 2 min
Cook time: 10 min
Ingredients: 2 slices homemade keto white bread; 1 slice cheddar cheese; 2 slices bacon (cooked until crispy); 1 egg (fried); Microgreens (for garnish (optional))

This Keto Breakfast Sandwich is our new favorite low carb breakfast! Our bacon egg and cheese sandwich will leave you full and satisfied for hours. They are perfect to meal prep for breakfast to save you time in the morning.

If you used to be a huge fan of drive thru breakfast sandwiches, then you’re gonna love our keto Bacon Egg and Cheese Breakfast Sandwich. No this isn’t a keto fast food hack where you throw away the bun and you eat the inside only.

With our keto breakfast sandwich you get to eat the bread too! We use our homemade white bread recipe which has less than 1g net carb per serving to make this delicious Bacon Egg and Cheese Sandwich.

This bread toasts up amazingly or you can eat it untoasted. The choice is yours!

In This Article

Who invented bacon egg and cheese sandwiches?

Herb Peterson is given credit and in 1971 he named their sandwich the egg McMuffin. The first food service establishment to market a bacon egg and cheese sandwich was McDonalds.

By 1972 it was being sold in stores and remains on the menu to this day. The original bacon egg and cheese was one of many quick service food items created for busy factory and construction workers.

Are bacon egg and cheese breakfast sandwiches are healthy?

A bacon egg and cheese breakfast sandwich can be healthy depending on what ingredients are used to make it. For example, a pre-made convenience breakfast sandwich is highly processed with preservatives that are not healthy for your body.

These convenience foods are low in nutrients while real foods are high in nutrients. Using an organic pasture-raised egg cooked at home in avocado oil, grass-fed bacon, cheese and homemade keto white bread is rich in nutrients.

Unfortunately, the lower quality processed ingredients used for convenience foods are cooked in pro-inflammatory vegetable oils have fewer nutrients.

Can I eat oatmeal or an egg McMuffin on a keto diet?

Due to it high carb content oatmeal would not be a good option for a keto diet. ½ cup of plain cooked oatmeal is about 27 grams of carbohydrates, which is too high for most people to consume on a keto diet.

It is a better idea to use your daily carbs for non-starchy vegetables which provide you with many nutrients. An egg McMuffin could be acceptable on a keto diet, but only if you remove the muffin which contributes about 30 grams of carbohydrates.

Although this is keto-friendly, consider the quality of the cheaper produced meat, egg, and cheese used. It is good to know that in a pinch there are keto options at fast food restaurants, but these should be limited.

Here is the nutrition for one egg McMuffin according to the Mcdonalds website.

300 calories
30g carbs
12g fat
17g protein

Here is our nutrition information for one of our keto bacon egg and cheese sandwiches:

579 calories
5g total carbs, 2g fiber, 3g net carbs
49g fat
28g protein

Can I eat eggs on a keto diet?

Eggs are great for a keto diet because they are packed with many essential vitamins and minerals.

Egg Nutrition:

Eggs provide protein, B12, choline, fat soluble vitamins (A, D, E, & K), and essential fatty acids like brain-boosting omega-3-DHA. According to the USDA eggs have 0 grams of carbs per egg, a perfect nutrition addition to a keto diet.

However, it is important to note that not all eggs are created equal. Organic and pasture-raised eggs are higher in vitamins, minerals, and omega-3 fatty acids.

These types of eggs also come from farms that prioritize sustainable and regenerative farming practices. When you buy these types of eggs you are supporting the longevity of these farmers.

What can I eat for breakfast on a keto diet?

There are some breakfast staples you will want to skip when following a ketogenic diet, but also many to enjoy. There are also some breakfast staples that you can modify to be keto friendly.

You want to skip these breakfast items because of their high carbohydrate content:

Cereals
Traditional breads
Pastries
Pancakes
Waffles
Syrups
Muffins
Sweetened and nonfat yogurts
Milk (traditional cow’s milk)
Frappuccinos

Enjoy these keto-approved breakfast items:

Eggs
Meat- Like bacon and sausage
Butter
Coconut oil
Cheese
Unsweetened milk alternatives (still be sure to check the label)
Low-carb vegetables
Full fat yogurt

Common ingredients for keto modifications to reduce carbs:

Our other keto breakfast recipes

Can I skip breakfast on a keto diet?

When following a keto diet there is always the option to skip breakfast. This can happen for a number of reasons. One reason is that when you start eating more fat you may feel fuller and not be hungry for breakfast.

It is important to listen to your hunger cues when eating keto. Another reason is some choose to do intermittent fasting with their keto diet. Intermittent fasting concerns when you eat your food, instead of what you eat.

An example would be someone eating all their meals between 12:00pm-8:00pm and then fasting until noon the next day. If you are interested in learning more about intermittent fasting see our beginner’s guide to intermittent fasting.

How long can bacon egg and cheese sit out?

According to the USDA perishable foods should not sit out at room temperature for more than 2 hours. After that there is a greater risk for bacterial growth and foodborne illness.

Either keep the hot food hot or store in the refrigerator before 2 hours has passed. Eat the leftover bacon, egg, and cheese within 3-4 days, any longer, throw it out.

How to make a keto bacon eggs and cheese sandwich?

First you need to your homemade keto white bread. This is important because normal bread contains high amounts of carbs that can kick you out of ketosis. Then cook your bacon and eggs (I like to cook my eggs in the bacon grease).

After that place the cheese on top of the slice of bread, and broil until the cheese is melted (stay with it, this happens fast!). Finally Top with the bacon, egg, microgreens (if using) and enjoy!

PRO TIP: #1 You can easily put your own spin on this breakfast sandwich! Use beef bacon instead of
pork bacon, or switch it up and use sausage instead of bacon. Swap out the cheddar for
your favorite type of cheese. Instead of frying, cook the egg any way you like!

PRO TIP: #2 To help this breakfast come together even faster, cook up a batch of bacon on the
weekend and stash it in the fridge for weekday breakfasts.

PRO TIP: #3 To make this a portable breakfast, we recommend cooking the egg yolk until it’s a bit
firmer (so you don’t end up with deliciously runny yolk everywhere, lol!).

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