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Keto Bites: Grilled Ham & Cheese

Keto Bites: Grilled Ham & Cheese


Being on a ketogenic diet can have its downfalls at times. Not being able to eat our favorite foods, our comfort foods, or the sweets we may crave. It takes willpower, but there’s always a way to get around it. Adapting and experimenting always yields results in the kitchen, and this time I’m aiming for a low carb grilled ham and cheese.

Don’t you miss it? The first bite you take out of that crisp bread and you can actually hear the crunch of the top and bottom layers cracking beneath the force of your teeth. Followed by the rich ham and the gooey cheese coating your taste buds. I surely do, and I was willing to try anything to recreate it.

I just recently got a new set of bake-ware and it’s been treating me wonderfully. My last bake set was pretty old, I’d say around 5 years old. Random burnt food caked on, impossible to remove, and what seemed like rust stains crawling up each and every crevice.

Oh, the nonstick surface? Ha, that’s laughable. I never realized how practical non-stick was until I purchased my new bake-ware set.


Baking cookies, cupcakes, bread, muffins and the like has become 100 times easier because everything just slides right out of the trays! My recent switch from Bob’s Red Mill Almond Flour to Honeyville Blanched Almond Flour was also a fantastic decision.

The cookies, cakes, and breads come out much more “realistic” when you compare them to the non-keto versions. The grainy faux breads that Bob’s Red Mill produces is bearable, but why not aim for better?

Keep in mind, these are best served hot. You can do 90% of the prep work beforehand, and just fry them up when you’re ready to eat.

Recipe yields 8 total miniature low carb buns and 3 total mini grilled ham & cheese.

The Preparation


  • 3/4 Cup Almond Flour
  • 2 Large Eggs
  • 2 Tbsp. Coconut Oil
  • 1 1/2 Tbsp. Salted Butter
  • 1 tsp. Baking Powder
  • 1 tsp. Coconut Flour
  • 1/4 tsp. Salt

Grilled Ham & Cheese

  • 3 Low Carb Buns
  • 4 Slices Medium Cut Deli Ham
  • 1 Tbsp. Salted Butter
  • 2 Slices Cheddar Cheese
  • 2 Slices Muenster Cheese

The Exeuction


1. Preheat your oven to 350F.

2. Measure out your almond flour, salt, and baking powder into a small mixing bowl. Mix it well.


3. Measure out 1 1/2 Tbsp. Butter and 2 Tbsp. Coconut Oil into a microwave safe container.


4. Microwave the butter and coconut oil for 20 seconds to get it melted. Add it to the almond flour mixture.


5. Mix the flour and butter mixture together. You should have something that resembled dough.


6. Crack your 2 eggs and scramble them until combined.


7. Add your eggs to the almond flour dough and mix well.


8. Add your 1 tsp. coconut flour and mix well, this should thicken up the mixture.


9. Measure your mixture out evenly between 8 slots in a cupcake tray. They should not fill up the tray very much, about 3/4 of an inch.


10. Put them in the oven for 18-20 minutes, depending on your oven. Once they become golden brown on the edges, you can remove them.


11. Allow them to cool for 10-15 minutes and remove them from the cupcake holes.


Grilled Ham & Cheese

1. Use a sharp bread knife to carefully cut the bread into halves.


2. In a hot pan, place your slices of deli meat. I ripped them up into halves. You just need to crisp them up so it doesn’t matter what shape they’re in. We can fix them later.


3. When they get crispy, remove them from the pan.


4. Stack your cheese up, 1 slice of muenster, 1 slice of cheddar, 1 slice of muenster, and 1 slice of cheddar. Cut this up into quarters.


5. Put the ham and cheese in between your low carb buns.


6. In a pan, start to get butter heated up on medium high heat.


7. When the butter is starting to turn brown, turn your heat down to medium low. Add your cheese & ham sandwiches.


8. If you have a weight, you can use it. I’m old fashioned so I put a plate on top and put my coconut oil on top of that.


9. Once you start to smell the bread slightly burning, it’s time to flip them over.


10. Let them cook for a few more minutes allowing the top to get crisp.

11. Remove them from the pan and enjoy!



Cuisinart CSB-75 Smart Stick 2-Speed 200-Watt Immersion Hand Blender
Spectrum Expeller Pressed Organic Coconut Oil
Sunbeam 76893.05 Kitchen Bake 5-Piece Bakeware Set

Per bun, these have: 130 Calories, 12.3g Fats, 1.6g Net Carbs, and 3.8g Protein.

Low Carb Buns Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
3/4 Cup Almond Flour 480 42 18 9 9 18
2 Large Eggs 140 10 1.4 0 1.4 12
2 Tbsp. Coconut Oil 260 28 0 0 0 0
1 1/2 Tbsp. Butter 150 18 0 0 0 0
1 tsp. Baking Powder 0 0 2 0 2 0
1 tsp. Coconut Flour 10 0 1 1 0 0
Totals 1040 98 22.4 10 12.4 30


Each grilled ham & cheese has: 272 Calories, 24.2g Fats, 1.8g Net Carbs, and 11.3g Protein.

Keto Bites Grilled Ham & Cheese Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
4 Slices Deli Ham (1 1/2 Oz.) 45 1 0 0 0 5
3 Low Carb Buns 390.0 36.8 8.4 3.8 4.7 11.3
1 Tbsp. Butter 100 12 0 0 0 0
1 3/4 Slices Cheddar Cheese 140 12.3 0 0 0 8.8
1 3/4 Slices Muenster Cheese 140 10.5 0.88 0 0.88 8.75
Totals 815.0 72.6 9.3 3.8 5.5 33.8

Keto Bites: Grilled Ham & Cheese

The Preparation

  • 3 Low Carb Buns
  • 4 Slices Medium Cut Deli Ham
  • 1 Tbsp. Salted Butter
  • 2 Slices Cheddar Cheese
  • 2 Slices Muenster Cheese

The Execution

  1. Preheat oven to 350F
  2. Measure out almond flour, salt, and baking powder. Mix well.
  3. Measure butter and coconut oil in a small container. Melt for 20 seconds and add to other bowl.
  4. Mix into dough. Scramble two eggs and add to dough mixture.
  5. Add 1 tbsp coconut flour to thicken, and evenly into a cupcake tray. Fill about ¾ inch.
  6. Bake for 18-20 minutes or until golden brown. Allow to cool 10-15 minutes before removing from cupcake pan.
  7. Cut each in half for buns.
  8. Sandwich
  9. Lightly crisp deli meat in a hot pan.
  10. Stack cheese in alternating pattern and cut into quarters.
  11. Put ham and cheese between buns.
  12. Heat butter on medium high. When brown, turn to medium low and add sandwiches to pan.
  13. Press down with a weight until you smell burning, then flip to crisp both sides.
  14. Enjoy!


Each grilled ham & cheese has: 272 Calories, 24.2g Fats, 1.8g Net Carbs, and 11.3g Protein.


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  1. can you imagine how tasty this would be with an over easy egg or even with a bacon weave ? gonna cook this up for my weekend breakfast. awesome recipe

    • For times sake I didn’t want to cook a bacon weave but that would be awesome. They’re pretty small so you’ll have to cut up the bacon weave relatively creatively to get it looking good. Take a picture and post it here if you want – I’d love to see it!

  2. Haaaay Craig…any suggestions on what I can do to omit the coconut flour? Replacements/substitutions?

  3. how long can you store the bread/muffins once you make them? in the fridge or freezer too?

    • I store them for a week, but no more than that. I have never really frozen them, but I heard from others that they do fine in the freezer. I’d imagine they get kind of hard, though (even after defrosting).

  4. can u just sub flaxmeal for everything? cause i dont have almond nor coconut flour here

    • Roy,

      You can’t really, no. Flax meal has different absorptive qualities than both almond and coconut flour. If you want to use all flaxseed meal, you will need to add less liquids (slowly add and mix them until the right consistency). It may not taste that great though, as flax is a quite heavy taste. Hope that helps!

  5. Oh My Good God Above, you sold me! Grilled Ham n Cheese & Tomato Soup! My Go To Comfort all year round! I was GONNA make the Dirty Blondie Pancakes for supper, but this has flat changed my mind. BTW, I am a new liker, discovered you via my own blog page on fb, because I follow I Breathe I’m Hungry. I am sooo glad I hopped over there this morning! WHAT a blessing! Now I have all the brekky variety I crave!

    • Oof! I made these a long time ago but I still remember how great they were. Those mini buns definitely do well in the butter :) Really glad you found the site too! I’m sure we’ll be seeing more and more of each other :P

  6. ANOTHER WINNER! This is the second recipe I tried from you site. This was delish. I took your advise and ordered Honeyville almond flour, another great choice. Ive tried other brands this by far is the best. What to try next….

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