The simplicity of a grilled cheese is what catches most people’s eye. Warm, melty, gooey cheese spewing out the side of the crunchy and toasted bread. It’s delicious, it beings us back to our childhood, and it’s just a comfort food that you shouldn’t have to go without. Thought you could never have that on a keto diet? Think again.
I am basing the bread off of my hamburger bun recipe, which seemed to be a hit with a lot of people. Just keep in mind that if you do this in a square bowl or dish, take into account what it’s made out of. If it’s ceramic, you will need a bit longer in the microwave because it does take longer to heat up the material. I ended up with an under-cooked bottom portion and had to keep my eye on it until it was done.
Well, I hope you all enjoy this delicious (and I seriously mean it tastes like the real thing kind of delicious) rendition of a grilled cheese. If you’ve never made this bun, it’s well worth checking out. Oh, and if you have no access to psyllium husk powder – check your pharmacy! Metamucil is made of psyllium husk, or you can sometimes find the regular unbranded type in the fiber supplement section.
Keep in mind that it is quite a few calories (mostly from the butter), so if you want to cut back on the calories, eat half and save half for tomorrow! You just won’t want to share it, so that’s out the window 😉
What is your favorite grilled sandwich? Ham and cheese, goats cheese and onion, bacon and mozzarella? Let us know in the comments below!
Yields 1 Keto Grilled Cheese Sandwich
The Preparation
Bun:
- 2 large egg
- 2 tablespoons almond flour
- 1 1/2 tablespoons psyllium husk powder
- 1/2 teaspoon baking powder
- 2 tablespoons butter, softened
Fillings and Extras:
- 2 ounces cheddar cheese, shredded
- 1 tablespoon butter
The Execution
1. Let 2 tbsp. butter come to room temperature in a mug. Once it’s soft, add 2 tbsp. Almond Flour, 1 1/2 tbsp. Psyllium Husk, and 1/2 tsp. Baking Powder.
2. Mix this together as well as you can so that a thick dough is formed.
3. Add 2 large eggs and continue mixing together. You want a dough that is pretty thick. If your dough isn’t thick, continue mixing the dough – it will thicken up as you mix it (this can take up to 60 seconds).
4. Pour the dough into a square container or bowl. Level it off and clean off the sides that that it comes out as level as you can get it.
5. Microwave for about 90-100 seconds. You will have to check the done-ness of it to make sure it doesn’t need longer.
6. Remove from the container or bowl by flipping it upside down and lightly tapping the bottom. Cut it in half using a bread knife.
7. Measure out the cheese you can and stick it between the buns.
8. Bring 1 tbsp. butter to heat in a pan over medium heat. Once hot, add bun and allow to cook in the butter. This should be absorbed by the bread as you cook and give a delicious, crisp outside.
9. Serve up with a side salad for some delicious ooey-gooey grilled cheese!
This makes a total of 1 serving of Keto Grilled Cheese Sandwich. The serving comes out to be 840 calories, 69.9g fats, 7.1g net carbs, and 28.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 2 large egg | 157 | 10.5 | 0.8 | 0 | 0.8 | 13.8 |
| 2 tablespoon almond flour | 81 | 7 | 3.1 | 1.8 | 1.3 | 2.9 |
| 1 1/2 tablespoon psyllium husk powder | 84 | 0 | 19.2 | 16.8 | 2.4 | 0 |
| 1/2 teaspoon baking powder | 1 | 0 | 0.6 | 0 | 0.6 | 0 |
| 2 tablespoon butter | 203 | 23 | 0 | 0 | 0 | 0.2 |
| 2 ounce cheddar cheese | 229 | 18.9 | 1.8 | 0 | 1.8 | 13 |
| 1 tablespoon butter | 102 | 11.5 | 0 | 0 | 0 | 0.1 |
| Totals | 858 | 70.9 | 25.5 | 18.6 | 6.9 | 30.1 |
Keto Grilled Cheese Sandwich
Ingredients
Bun:
- 2 large egg
- 2 tablespoon almond flour
- 1 ½ tablespoon psyllium husk powder
- ½ teaspoon baking powder
- 2 tablespoon butter softened
Fillings and Extras:
- 2 ounce cheddar cheese shredded
- 1 tablespoon butter
Instructions
- Let the butter for the base come to room temperature in a mug. Once softened, add in the almond flour, psyllium husk, and baking powder.
- Mix as well as you can to form a thick dough.
- Add the eggs and continue mixing. You want a pretty thick dough, so keep mixing until it reaches the desired consistency (this can take up to 60 seconds).
- Pour the dough into a square container or bowl. Even out the top and scrape down the sides so that it comes out as flat as possible. Microwave for about 90–100 seconds. You'll need to check the doneness to see if it needs more time.
- Remove from the container or bowl by flipping it upside down and lightly tapping the bottom. Cut in half using a bread knife.
- Measure out the cheese and stick it between the buns.
- Melt the butter in a pan over medium heat. Once hot, add the sandwich and allow it to cook in the butter, which should be absorbed by the bread as it cooks, giving it a delicious, crisp outside. Flip and toast bottom side.
- Serve up your delicious, ooey-gooey grilled cheese and enjoy!
A suggestion to “whip it up” coat and fry with mayonnaise. – Just saying you should try it.
That sounds like a great idea, actually. Next time I make a tuna melt I’ll give it a try 🙂
How about if you don’t have a microwave? Can you make this in a toaster oven and then, fry it?
Claudia, I hear it works well in the oven – 350 for 8-12 minutes. Though I’m not sure what settings you’d use in a toaster oven.
i am definitely giving this a go… in the oven. I dont own a microwave either!
Let me know how it goes Emily!
How would this work with coconut flour instead of almond flower? Just wondering because almond flour is really expensive here in Sweden and it’s only available in these teeny tiny packages. Is it quite affordable in The States? A lot of keto and low carb recipes crave for almond flour and I’m just wondering if this diet is a costly one?
Jenny,
It wouldn’t work with coconut flour – coconut flour is MUCH more absorptive than almond flour. You could make your own almond flour out of raw almonds if they are a decent price in Sweden. That’s what plenty of people do in the states too (also known as almond meal). This diet CAN be expensive if you make it – meaning if you want to do specialty items. If you do it with a simple mentality of not having a bunch of replicas and replacements for things, then it can be cheaper than a standard diet.
Oh emm gee!!! Just made this and had grilled cheese for the first time in over a year!! Dripping with butter! To die for! Thanks! And the bread is so easy to make in 5 min.
Yum! Glad you liked the bread Deb 🙂
I havent tried this yet but I bought a cookbook from here and I was wondering If I could just use the bread that was made on there?
Or would it have to be this one??
Yeah, you could use the bread out of there no problem, too 🙂
Tried this tonight, for keto bread it was really good. I’m sure grilling it in butter was a huge help. Easy to make and easy clean up. Thanks!
Glad to hear it Suzy! Grilling in the butter works wonders to the crust and taste – but I hear that pan frying in a slather of mayonnaise is also an awesome way to go. I’m trying it out next time I make this!
Have made this twice now and it really is a great substitute for bread. The second time, tonight, the mixture wouldn’t thicken up and I had to add more psyllium husk powder and almond meal to get it to thicken. I don’t know whether it was because I mistakenly melted the butter or the eggs might have been bigger than I thought although they were large. I would advise not to totally melt the butter just in case 🙂
I’ve found that sometimes it takes a minute to thicken up. If that’s the case, just walk away for a few minutes and the psyllium will start soaking up some of that extra liquid. Glad you’ve been liking it, though!
Just found your site and your recipes look really good and basic. No fussy ingredients … well, except for the psyllium husk. How about subbing flaxseed? What’s the purpose of the psyllium husk? If it’s a thickener, I would think flaxseed would work well. I like the nuttiness of flaxseed, too.
I used to make a yummy dish called “Snot for Breakfast.” Just 2 – 3 Tbsp of ground flaxseeds, same amount of water, nuke it for about 30 seconds. Top with some butter, heavy cream, and a smidge of SF maple syrup. The texture is a bit off-taking, but if you can get used to it, this is a wonderful breakfast that fills you up for hours.
Hey Kathy – and thanks! Some people tend to say flaxseed works just as well as psyllium, but I’ve never had the same success with it. Psyllium is really cheap online, so it’s not a huge hassle for me to buy – and it lasts a really long time. Plus, flax is filled with phytoestrogens that people seem to be getting more and more negative about lately, so it may be worth looking into.
That “snot for breakfast” sounds similar to what I’ve done in the past. I know exactly what you mean with the texture!
Yikes! I wasn’t aware of the phytoestrogens. That’s probably a very bad thing for me at the moment. I’ve just been diagnosed with a thickened endometrium (I’m 59, post-menopausal), and any extra estrogens would be very bad for me at the moment. Maybe I’ll forgo the flaxseeds for a while until my doctor and I figure out a plan of action. Psyllium husk powder, it is!
Yep – you’d definitely want to figure out a plan of action with your doc. I consume flax on a very occasional basis (maybe once a month), but when I do it’s normally in the form of tortillas. But, the good thing is, is that you can sub chia seeds for flax (in 2/3 the ratio) for most recipes 🙂
sounds great but my son is allergic to almond flour, can it be done with another? I have coconut but you said that wont work, any other??
As of the moment, Michele, I haven’t found a great way to sub out almond flour for things. You’re welcome to try coconut flour and see how it works (use less than you would almond flour).
Michele, i have used coconut flour for a few recipes because my good friend is allergic to nuts. I used more eggs to even it out.
maybe you try flaxmeal? I used half flaxmeal half almond meal…. That worked quite well, so maybe you can use all flaxmeal. I put it in the oven for 12 minutes instead of the microwave. comes out looking like real bread. Trial and error I suppose. Next time I would also add some spices or herbs to make it taste a little better.
Has anyone tried freezing the bread part?
I made this yesterday and loved it but found half a sandwhich was all I needed. I figured I could either halve the recipe (but then I would be worried about how thin it came out and if I could slice it) or put half of it in the freezer.
I haven’t tried freezing the whole sandwich, but I would imagine it would keep in the fridge for a few days. You could always pull it out and re-heat in a pan.
I haven’t tried freezing the whole sandwich, but I would imagine it would keep in the fridge for a few days. You could always pull it out and re-heat in a pan.
This is a great website, I guess I will finally now have no excuse but to learn how to cook.
Thanks so much Marco!
Mine came out looking like an egg omelette 🙁 Are my eggs too large?
Possibly, did you use all the ingredients? I know many skip the psyllium but it’s one of the main ones in this recipe.
You may also find it advantageous to mix the eggs into the dry ingredients for a longer period of time.
Hi there, I did use psyllium and it thickened well although I had to microwave it longer than recommended. I ended up making grilled cheese with it for my brother who loved it. I think my expectations were a bit unrealistic. Thank you for the response.
Hey I just made this and it was delicious! I had a problem with having to cook the ‘bread’ mixture for about 2 minutes for it to be done. Also, the center part bubbled up. How are you able to keep yours so flat and level? Mine started out level when I microwaved it.
Thanks for the great recipe!!
Can this be made in a regular oven? We don’t use a microwave in our home.
Ok I just wanted a keto cheese toastie and googled and came across your recipe. OH MY GOD! It was so good … I love the bread in the mug. So easy and it reminded me of what a good old fashion cheese toastie taste like. Well done on this!!!
Your recipes have saved my life. I love the simple ones like this. <3
Wow, that’s an amazing compliment! I’m happy I was a part of that and helped give ideas to keep keto fun and exciting still 🙂
I’m curious – the recipe says 2 oz of cheese but the calorie/nutrition breakdown says 3 oz, I’m assuming the info is for 2 though? Thanks 🙂
You are absolutely 100% correct. It was a typo on my part and I apologize for that. If you ever have concern about it (I do make mistakes), you can always backtrack the amount of calories in a certain item and confirm it. I really appreciate you pointing that out – I’ve gone ahead and updated the information. My apologies again!
Can i use any kind of mozzarella cheese instead of cheddar ? thanks
That was so easy and so damn delicious! Thank you for sharing! -sb
Would Psyllium fiber powder work instead of the psyllium husk powder?
As long as that’s the only ingredient (psyllium husk), then yes. Sometimes the powders have added flavorings (like metamucil orange) that would definitely not taste good in this!
I dont have a microwave, can this “bread” be cooked in the oven?
Yes! 350°F for about 10-15 minutes. Not exactly sure of the time – just watch it so it doesn’t burn. 🙂
Thanks for the oven variation; microwaves are evil . . .
Really good!
Had to bake in oven for about 18 minutes at 350 – turned out really nice. My wife and I shared one sandwich – the kids wouldn’t eat it… thank you for this recipe!!
More grilled cheese for you! 🙂
can the psyllium husk powder be omitted? not a fan of the high carb content, and don’t abide by “net carbs”
I think it would work with coconut or more almond flour instead, but I haven’t tested it.
thanks, I’ll try that out – any recommendation on how much coconut flour to try out?
I would just do a 1:1 substitution and then reduce if it comes out too dry. (I think it should be OK though because there are 2 eggs…)
Has anyone tried substituting ground flax seed instead of the psyllium husk powder?
This was very yummy and I loved how quick and easy it was. 10 minutes from, that looks good to this is good. But my mixture never looked like yours, it was to runny, it took about 140 seconds to cook and you could really taste and smell the egg. Husband loved it, said it was a great egg sandwich and wanted it for breakfast, Could I use just ONE EGG?
8-10 minutes at 350F should do the trick!
If you leave it for a few minutes it should ticken up some as the psyllium husk soaks up the moisture. As far as using 1 egg, you could, but you may need to reduce the amount of psyllium husk used some as well.
Can I substitute pre made low carb bread ?Would it slow down or interfere with ketosis?
It depends on what the ingredients are, but yes – you could sub out a low carb bread of your choice if it fits within your macros.
I made this few times, but I didn’t like the taste because for some reason my head associates almond flour with sweet treats, and having it in a salty food just made it… yuck. I experimented with replacing the 2.5 tbsp almond flour with 3.5 tbsp with crushed pork rinds, and it turned out just fine! If I can find cricket meal somewhere (dried and crushed house crickets), then I’ll try that as well – animal based “flours” have even less carbs than in the almond flour!
Just made it with bacon and gouda…so good! Instead of butter I used avocado oil; beat it together with the eggs before adding to the dry ingredients. Had to nuke for two minutes. I let it cool for a few before cutting and assembling the sandwich but wow! I used the cut sides on the outside for a more bready appearance as well… awesome! Thanks for another great recipe!
Instead of the psyllium husk powder I tried with Flax Seed powder, and some coconut flour to get consistency, and a pinch of salt, it turned out to be really great. Had to microwave for about 3 min though.
Flaxseed would certainly lower the carb count. How much almond flour did you add, and did you reduce the almond flour any?
This recipe just made an omelette for some reason…Have no idea why. I used all the same ingredients, measured it out right, did it in the right order. Came out very eggy, not even the same color as you pictured. Don’t know where I went wrong.
The only thing that I can think of is the psyllium husk powder not being the same. You want the dough to be very thick before microwaving the dough. I’m very sorry that you didn’t enjoy the recipe.