You guys are always asking me for low carb breakfast ideas, so I thought I would put together a brekkie meal prep that was portable and so darn epic. This keto breakfast meal prep makes 5 servings of coconut chia seed pudding and 3 breakfast sandwiches.
If you saw the Facebook video of Rose & I making these, I used a store bought keto cauliflower bun. It's made by Outer Aisle, you can find them at Whole Foods, in the refrigerated tortilla section. Trader Joe's makes their own version also, in the produce section.
I decided to make the ultimate version of McDonald's sausage McMuffin sandwich by using ground chicken thighs to make the sausage patties. You can also use ground pork, but I wanted to mix it up, so I decided to use the pre-made sausages from Trader Joe's, but you can make your own breakfast sausage spice rub by using fennel, chiles, and cumin. In fact, you can use my recipe here for Starbuck's breakfast sandwich. I made my own spice blend for the pork.
When making a breakfast meal prep sandwiches, you need to have cheddar cheese melt over the top, but I can't stand cheese that does not melt all the way. Make sure to follow my instructions in the video and recipe post for adding an ice cube to the pan and closing the lid - the steam helps melt the cheese evenly. You can make 5 portions of the sausage patty for meal prep and keep them in the fridge for 5 days or freeze for 2-3 months.
How Do I Make Chicken Sausage
You can make sausage out of any ground meat. You just have to make sure to use spices that are typical for sausages like fennel, cumin, garlic, onion, and red pepper flakes. If you use those spices, you can make sausages from ground chicken, turkey, beef, lamb, and pork.
How Do I Meal Prep For Breakfast
Keep in mind that cooked eggs will only last in the fridge for 3 days, so if are prepping for breakfast, you can either freeze the cooked eggs or make more on day 3. The almond flour biscuits, chicken sausages, and chia seed pudding will all last in the fridge for 5 days, so by freezing some of the eggs, you can cook once and have 5 breakfast meals done. The best way to reheat the sandwiches is in a 350 degree F oven for 7-10 minutes or you can quickly microwave them, making sure not to overheat.
Check out more of my healthy breakfast meal prep recipes:
Make the chia pudding by combining everything but the chia seeds in a bowl and whisking well. If using maple syrup, start with 2 tablespoons and and more as needed. Taste the liquid and add enough stevia drops, if using, to taste. Add the chia seeds, a little at a time, and whisk very well. Let the pudding sit 10 minutes and then whisk it very well, repeat this process one more time then move the pudding to the fridge to set up overnight. The next day it will be thick and have the consistency of pudding. Pudding can stay in the fridge for 5-7 days.
For the biscuits, pre-heat oven to 350 degrees F. In a large bowl, sift in 2 cups of almond flour. If you don’t have a sifter, make sure there are no large clumps of flour. Add the salt, pepper, onion and garlic powder, and mix well. In a small bowl whisk the eggs and add the melted butter, mix well. Pour the wet batter over the dry batter and use a spatula to mix well. Line a sheet tray with parchment paper or tin foil and fill a ¼ cup measuring cup about 80% full with dough. Use your hands to form the biscuit to 2.5 inches in diameter and place on the sheet tray. You want all the biscuits to be the same size, they will spread out a bit while baking. Crack a little black pepper over the top of the biscuits and bake for 15-16 minutes, or until golden brown. Remove and let cool completely. Recipe makes 8 biscuits.
To make the eggs that go on top of the sandwich, crack 5 eggs in a large bowl and whisk vigorously for 30 seconds until light and airy. Add ¼ teaspoon of kosher salt, a couple cracks of pepper, and whisk a few more times. Pre-heat a 8-9 inch non-stick pan over medium heat with 1 teaspoon of oil and add the egg mixture. Use a spatula to continuously stir the eggs, after 3-5 minutes, once the eggs start to set a little, transfer the pan to the oven and bake for 7-8 minutes, or until the middle of the eggs is set. Remove from oven and use a spatula to transfer the entire egg disk to a plate or cutting surface. Use a drinking glass or ring mold to cut out circles that roughly match the size of the biscuits, set aside.
Cut one of the chicken sausages out of the casing(about 3.5 ounces), and form it into a patty slightly wider than the biscuit. To make uniform patties, I like to cover a large mayo or peanut butter lid with plastic wrap and push the sausage down into the mold. Then pick up the plastic wrap and finish forming the patty. Pre-heat a pan(preferably cast iron) over medium-high heat for 2 minutes with 2 teaspoons of oil. Add the patties and cook for 3-4 minutes on the first side, or until a nice brown crust forms, flip and lower the heat to medium. Add an equal amount of cheese on top of each patty, place 2 ice cubes in the pan, and immediately put a lid on the pan or cover it with a sheet tray. The ice will help the cheese melt evenly. Cook another 3 minutes then remove the chicken patties from the pan.
Assemble the sandwich by placing the sausage patty on the flat side of a biscuit, top with an egg disk, and another biscuit for the top bun. Enjoy! The chia seed pudding will last for 5-7 days in the fridge but can’t be frozen. Keep the biscuits in an airtight container in the fridge. The sausage patties will last for 5 days in the fridge, the eggs will only last for 3 days. Both can be frozen for 2-3 months. Reheat the sausage patty in a 400 F oven for roughly 10 minutes or place a wet paper towel over a container and reheat in microwave.
Recipe Notes
I used outer aisle cauliflower thins in the Facebook video for this recipe. You can get them at Whole Foods(by the refrigerated tortillas) or Trader Joe's(in the produce section) makes their own version.
Marcos per serving, makes 5:
146 calories per serving
1.4 grams of net carbs per serving
12.6 grams of fat per serving
1.4 grams of protein per serving
1 gram of fiber per serving
Macros per sausage, cheese, & egg combo, makes 3 servings
297 calories per serving
1 gram of net carbs per serving
19.6 grams of fat per serving
29.3 grams of protein per serving
0 fiber
Macros per biscuit, makes 8 biscuits:
300 calories per biscuit
2.5 net grams of carbs per biscuit
29.2 grams of fat per biscuit
7.8 grams of protein per biscuit
3 grams of fiber per biscuit
Cook’s notes: The chia pudding will make enough for 5 servings, but the sandwiches will only make enough for 3 servings, that’s because cooked eggs will only last in the fridge for 3 days. So you could make more eggs and freeze them for later in the week, and double the chicken sausage portion.
The biscuit recipe will make 8 total, you will only need 6 for the sandwiches, the other 2 you can snack on.
Creamy Keto Coconut Chia Seed Pudding[/caption
Low Carb Sausage McMuffin for Breakfast Meal Prep