A Five Star 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 were coming 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 you get a craving, you can’t stop just because you’re missing half the ingredients!
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There are a few spices that give regular 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!
| Servings: serving |
- 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
- 1 large egg
- 1 slice cheese (omit for paleo)
- 1 sausage link
- 1/4 tsp sea salt
- 1/4 tsp thyme
- 1/4 tsp sage
- 1/8 tsp black pepper
- 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!
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb breakfast recipes to learn to make more delicious and healthy meals!
NUTRITIONAL DISCLAIMER
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 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.
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Can you make the muffins and refrigerate or freeze them?
Absolutely!
Can you use heavy cream instead of almond milk?
Sure!
I made this today. Wow! Very yummy! I did bacon & egg instead of sausage. My muffin stuck to the ramekin but I got most of it out and the toasting made it good. I will do this again. Felt much more like REAL bread than Oopsie bread. ?❤️
That’s exactly what we thought! Very close to the real thing 🙂
Tried this today and it’s a keeper! I’m on day 6 of the keto diet and I haven’t yet gotten used to the smaller portions. For anyone who’s considering making two as a serving, you probably don’t need it. Even half of this sandwich is satisfying!
I made breakfast for three of us and didn’t have extra ramekins to make the eggs at the same time. It took about 35 minutes total, since I popped the muffins in the oven, then fried the sausage, then used a ring mold to cook the eggs in the sausage drippings.
This sandwich is amazing! It’s so filling and warm and a great way to start off the day. The muffin is sort of a cross between a biscuit and a muffin and it’s moist! Just be sure to grease your ramekin well. We’re going to be making this nearly every weekend!
Glad to hear you enjoyed it 🙂
Definitely a winner! I tried out three low carb english muffin-type recipes in hopes of eventually making a freezable breakfast sandwich. This one was the best by far, it’s thick, fluffy and moist, not flat, dry and crumbly like the others. I’m pretty sure it actually tastes better than the biscuit that comes with most frozen breakfast sandwiches…
We love the English muffin too! The credit goes to http://www.BeautyandtheFoodie.com for that awesome recipe!
Hi Vicky!
I made one of these muffins ‘on trial’ last night, ready for breakfast this morning, and loved it. I didn’t have the other items with it though, so wondered if you’re able to provide macros for just the muffins on their own please? Sorry to be a nuisance! 😉
Hey Caryn, we adapted BeautyandtheFoodie’s recipe and according to her site, each muffin is 200 calories, 12 grams of fat, 2.5 net carbs, and 8 grams of protein. Check her out!
Has anyone made up the muffins and frozen them?
Thanks so much for these- in particular the buns , they have truly been a godsend! I’ve made them 3 times in the last week as prescribed and they always turn out so well. Tonight I tried a variation by adding garlic powder, sundried tomatoes and fresh basil. Made for a killer combo with my cheeseburger. What a brilliant blog you have produced, thanks again!
That’s so kind, Rosetta! We’re glad you love it!
I love the bun recipe and anything with coconut flour in it. I will try those for sure! love your blog Vicky!
Thank you so much! Let me know how they turn out!