This low carb keto breakfast sandwich recipe is the ultimate freezer friendly keto breakfast meal prep, with just 3.2g net carbs! It has layers of pancakes, eggs, sausage, and cheese.

Full ingredients + instructions are on the recipe card at the end. Before you scroll or jump down, don’t miss the useful tips in the post!

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You’re going to love this keto breakfast sandwich, straight from my Easy Keto Cookbook! It’s got layers of sausage, egg, and cheese… all wrapped up between two layers of fluffy low carb pancakes! It doesn’t taste or look like a low carb breakfast sandwich, but it is and it’s a great option for your low carb lifestyle. Don’t be intimidated by the recipe steps, because you put the time in now and you’ve got 12 servings — the perfect keto breakfast meal prep for busy mornings! Talk about fast food. 🙂

Almond flour pancakes are one of my favorite keto breakfasts, which is why I used them as the base of these sandwiches instead of a low carb bread. It’s also a great way to add some subtle sweetness to a typically savory morning meal.

If you like this easy keto meal prep recipe, you’re going to love my hardcover Easy Keto Cookbook. It’s packed with 100 simple low carb recipes, each with 10 ingredients or less, and many of them are meal prep friendly. Plus, most of the recipes in the book are brand new, not posted on the blog!

What Is A Breadless Breakfast Sandwich?

If you’re looking for a meal prep keto breakfast sandwich, but not sure if it’s possible, it IS! This keto friendly breakfast sandwich has a layer of eggs, sausage, and cheese that in between layers of almond flour pancakes for the ultimate sweet and savory breakfast sandwich.

The best part? You’re making 12 sandwiches at the same time, so it’s a huge time saver!

Why You’ll Love This Keto Breakfast Meal Prep Recipe

  • Sweet and savory
  • Fluffy pancake “bread”
  • Simple ingredients
  • Easy keto recipe
  • Great meal prep keto breakfast – make 12 meals in just an hour!
  • Just 3.2 grams net carbs per sandwich
Keto breakfast sandwich on plate

Keto Breakfast Sandwich Ingredients

This section explains how to choose the best ingredients for a keto egg sandwich, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

For the pancake layer:

  • Wholesome Yum Blanched Almond Flour – You want to make sure that your almond flour is super fine and blanched for the best texture. Almond meal doesn’t work as well in recipes like this.
  • Besti Monk Fruit Allulose Blend – The closest sweetener to sugar, and this one in particular will make your pancakes more moist, tender, and fluffy — NOT dry. You can find alternatives in my keto sweetener guide.
  • Sea Salt
  • Baking Powder – I like this one that’s gluten-free and aluminum-free.
  • EggsI prefer cage-free organic whole eggs, but any large eggs will work.
  • Almond Milk – Be sure it’s unsweetened. You can buy almond milk or make homemade almond milk for a cleaner option. Other keto milk options will work as well.
  • Avocado Oil – Or any neutral tasting oil. If you use an oil that is normally solid at room temperature, such as coconut oil, be sure that your eggs and milk are at room temperature.
  • ExtractsVanilla & maple

For the egg layer:

  • Eggs – I recommend whole eggs for keto, but you could lighten this up by using just egg whites instead.
  • Almond milk – Same as the pancake layer above. You can also swap in heavy cream if you want a richer egg layer.
  • Sea Salt & Black Pepper

For the sausage layer:

  • Breakfast Sausage – Pork or turkey will both work, but make sure you look for a sugar-free breakfast sausage, as some have sugar or maple syrup added. Use bulk sausage instead of sausage patties, so that each bite has sausage! Feel free to add some seasonings here, such as garlic powder, or if you like a little heat, hot sauce or red pepper flakes.
  • Maple Extract – This will help give the breakfast sausage traditional breakfast flavor. You could also use a bit of my keto maple syrup instead.
  • Shredded Cheese – Not really for the sausage layer, but the cheese helps hold this low carb breakfast sandwich together! I used cheddar cheese, but any keto cheese you like is great. You can also use a slice of cheese over each section across the top if you prefer.
Ingredients to make keto breakfast sandwich

How To Make Keto Breakfast Sandwiches For Meal Prep

This section shows how to make keto breakfast meal prep with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

Make pancake layer:

Pancake batter in a bowl
  • Bake pancake layer. Pour batter into lined jelly roll pans and spread evenly. Bake until firm and golden on the edges.

TIP: Spray parchment paper with nonstick spray if desired.

  • Cool. Slide the parchment sheets with pancake layers off the pans and set aside to cool.
Baked pancake layer in jelly roll pans

Make egg layer:

  • Mix eggs. In a large bowl, whisk eggs, almond milk, sea salt, and black pepper.
Scrambled eggs in glass bowl
  • Bake eggs. Line one of the pans with fresh parchment paper and pour in the egg mixture. Bake until the egg is firm and cooked through.
  • Cool. Slide the parchment sheet with the cooked egg layer off the pan and set aside to cool.
Baked egg layer in jelly roll pan

Make sausage layer:

Breakfast sausage in glass bowl
  • Bake sausage. Line a pan with fresh parchment paper again, then press the sausage across it. Bake until cooked through, then drain the liquid from the pan and pat dry with a paper towel.

TIP: The sausage will shrink while cooking, so press edges up over edge of pan or use a larger pan.

Sausage layer of low carb breakfast sandwich

Patting sausage dry after baking

Assemble low carb breakfast sandwiches:

  • Release. Slide an extra large spatula (this one works very well!) underneath each layer to release from the parchment paper.
  • Assemble. Line one of the jelly-roll pans with a fresh sheet of parchment paper. Flip one of the pancake layers onto it, golden side up. Top with the sausage layer, then the egg layer, and sprinkle shredded cheese on top of the egg. Finally, top with the other pancake layer, golden side down.
  • Bake. Top with other pancake layer and bake until the cheese melts.
Keto breakfast meal prep sandwiches before baking
Low carb meal prep breakfast sandwiches after baking

  • Slice. Cut sheet pan sandwiches into squares for 12 individual servings. You can enjoy right away or see instructions below for storing and freezing.
Pan with keto breakfast meal prep sandwiches

Low Carb Breakfast Sandwich Variations

Pancake layer variations:

  • Keto Pancake Mix – Save time on the pancake layer by using Wholesome Yum Keto Pancake Mix. To make the right amount for this recipe, use 2 cups of the pancake mix, 6 large eggs, 3/4 cup of keto milk of your choice, and 6 tablespoons avocado oil. You can add the same amount of maple extract to it if you like.
  • Bread – I love this pancake layer as a bread substitute, but if you prefer actual bread, you can use keto bread mix, white keto bread, almond flour bread, or any bread recipe you like to make the outer layers, instead of a pancake layer. You can still bake any of these on a sheet pan so that it fits your easy keto breakfast sandwiches perfectly. You’ll need to scale them, but a good rule of thumb is 2 to 2.5 cups of dry ingredients and scale the wet ingredients accordingly to match.
  • Chaffles – Another option instead of the pancake layer is to make 24 chaffles, and use two to assemble each keto sandwich. You can still make the egg and meat layers in sheet pans, and just slice those before assembling.
  • Nut Free – Use the batter from my coconut flour pancake recipe instead of the almond flour version. You’ll need to increase the servings on the recipe card to 12.
  • Breadless Egg Sandwich – Omit the pancake layer and make two egg layers instead to use as the outside of your sandwiches.

Filling variations:

  • Bacon – Make bacon in the oven and use slices of bacon as the meat layer instead of the sausage. (You can also use air fryer bacon or microwave bacon, but the oven will make a bigger batch that’s more suitable for this keto meal prep recipe.)
  • Vegetables – For a healthier version, add some sauteed keto vegetables. Ones that can be spread on fairly flat work best, such as sauteed mushrooms (slice them instead of quartering), caramelized onions, and sauteed zucchini slices. For best results when assembling, sprinkle the egg layer with cheese, add cooked veggies, then more cheese and finally the pancake layer. The cheese creates a seal to prevent the veggies from falling out. Sliced avocado is also delicious, but is not suitable for long term storage, so it’s best to add that fresh right before eating.
  • Vegetarian – Simply omit the sausage layer, or replace it with the veggie ideas above.
Tall stack of keto breakfast sandwiches

Storage Instructions

  • Store: Your meal prep keto breakfast sandwich will last 3-4 days in the fridge. Refrigerate what you need for the week and freeze the rest!
  • Freeze: This is my favorite freezer friendly keto meal prep breakfast option! Simply wrap the individual egg breakfast sandwich portions in aluminum foil or plastic wrap, and store in a freezer bag for 3-4 months.
  • Reheat: You can reheat an individual low carb sandwich in a 350 degree F oven, or simply in the microwave for convenience. They reheat great straight from the freezer, so no need to thaw.
Low carb breakfast sandwich

More Keto Breakfast Meal Prep Ideas

If you like this recipe, here are more low carb breakfast ideas that you can make ahead in batches:


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The Wholesome Yum Easy Keto Cookbook

This reader favorite recipe is included in The Wholesome Yum Easy Keto Cookbook! Order your copy to get 100 easy keto recipes in a beautiful print hardcover book, including 80 exclusive recipes not found anywhere else (not even this blog!), my complete fathead dough guide, the primer for starting keto, and much more.


Keto Breakfast Sandwich Recipe

This low carb keto breakfast sandwich recipe is the ultimate freezer friendly keto breakfast meal prep, with just 3.2g net carbs! It has layers of pancakes, eggs, sausage, and cheese.

Prep Time 15 minutes

Cook Time 50 minutes

Total Time 1 hour 5 minutes

Servings 12 servings


Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.

Pancake Layer:

Egg Layer:

Sausage Layer:

Keto Sweeteners


Tap on the times in the instructions below to start a kitchen timer while you cook.

Pancake Layer:

  1. Preheat the oven to 425 degrees F (218 degrees C). Line two 15×10-inch jelly-roll pans with parchment paper. Grease well.

  2. In a large bowl, whisk together all the pancake layer ingredients.

  3. Pour the batter into the lined pans and spread evenly. Bake side by side for 12 to 15 minutes, until firm and golden.

  4. Slide the parchment sheets with the pancake layers off the pans and set aside to cool.

  5. Leave the oven on at the same temperature. Line both jelly-roll pans with fresh sheets of parchment paper and grease well.

Egg Layer:

  1. In a large bowl, whisk together the eggs, almond milk, sea salt, and black pepper.

  2. Pour the egg mixture into one of the lined pans.

  3. Bake for about 15 minutes, or until the egg is firm and cooked through.

  4. Slide the parchment sheet with the egg layer off the pan and set aside to cool. Leave the oven on at the same temperature.

Sausage Layer:

  1. In a medium bowl, mix together the sausage and maple extract. Press the sausage onto the second lined pan in a thin layer, spreading across the entire pan. Press it up the edges of the pan as much as possible, because it will shrink during cooking. (Alternatively, use a slightly larger pan than the other layers, to account for shrinkage of the sausage layer.)

  2. Bake for 12 to 16 minutes, until the sausage is cooked through. Drain off the liquid and pat dry with paper towels. Set aside to cool.

  3. Leave the oven on, but reduce the oven temperature to 350 degrees F (176 degrees C).


  1. Carefully slide a large spatula between the parchment paper and one of the pancake layers to release. Repeat with the other pancake layer, egg layer, and sausage layer.

  2. Line one of the jelly-roll pans with a fresh sheet of parchment paper. Flip one of the pancake layers onto it, golden side up.

  3. Place the sausage layer over the pancake layer, top with the egg layer, and sprinkle cheddar evenly on top. Finally, add the other pancake layer.

  4. Return the pan to the oven for about 10 minutes, or until the cheese melts.

  5. Let the pan rest for a few minutes, then cut the sheet pan sandwiches into squares. Cut in a grid pattern—3 the short way by 4 the long way, for 12 sandwiches total. Enjoy right away, or cool to room temperature and wrap sandwiches individually in foil or plastic wrap, place in a freezer bag, and store in the freezer.

Recipe Notes

Serving size: 1 sandwich or 1/12 of the entire pan

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 541

Fat 46g

Protein 27.5g

Total Carbs 5.3g

Net Carbs 3.2g

Fiber 2.1g

Sugar 1g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

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