Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Breakfast Meal Prep Recipe
• Keto Breakfast Sandwich Ingredients
• How To Make Keto Breakfast Sandwiches For Meal Prep
• Low Carb Breakfast Sandwich Variations
• Storage Instructions
• More Keto Breakfast Meal Prep Ideas
• Tools To Make A Low Carb Breakfast Sandwich
• Keto Breakfast Sandwich (Meal Prep) Recipe card
• Recipe Reviews

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.

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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

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 website — or anywhere else!

Get the Easy Keto Cookbook Here

Get Besti For This Recipe Here

Get Almond Flour For This Recipe Here

Keto Breakfast Sandwich Ingredients

Here I explain 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.
• Eggs – I 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.
• Extracts – Vanilla & 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.

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, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below .

Make pancake layer:

• Mix pancake batter. In large mixing bowl, whisk together Wholesome Yum Blanched Almond Flour , Besti Monk Fruit Allulose Blend , baking powder, sea salt, eggs, almond milk, avocado oil, vanilla extract, and maple extract.

• 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.

Make egg layer:

• Mix eggs. In a large bowl, whisk eggs, almond milk, sea salt, and black pepper.

• 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.

Make sausage layer:

• Mix sausage. Mix together sausage and maple extract (or 1-2 tablespoons of keto maple syrup ).

• 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.

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.

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

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 , quick 90 second keto 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.

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.

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:

• Keto Overnight Oats
• Almond Flour Crepes
• Keto Quiche
• Keto Banana Bread

Tools To Make A Low Carb Breakfast Sandwich

• Jelly Roll Pans – These are the perfect size for this keto meal prep breakfast recipe (you’ll need two of them to make this recipe).
• Large Turner – Use this to slide in between the pancake, egg, and sausage layers. The larger, the better.

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.

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Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pancake Layer:

• 2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/4 cup Besti Monk Fruit Allulose Blend ▢
• 2 tsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 4 large Eggs ▢
• 2/3 cup Unsweetened almond milk ▢
• 1/4 cup Avocado oil ▢
• 1 tsp Vanilla extract ▢
• 1/2 tsp Maple extract ▢

Egg Layer:

• 10 large Eggs ▢
• 1/2 cup Unsweetened almond milk ▢
• 1/2 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢

Sausage Layer:

• 2 lbs Breakfast sausage (no sugar added) ▢
• 1 tsp Maple extract ▢

Assembly:

• 2 cup Cheddar cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

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).

Assembly:

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.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

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

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Breakfast Meal Prep

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Breakfast Sandwich (Meal Prep)

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.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-breakfast-sandwich/

Ingredients

Pancake Layer:

• 2 cups Wholesome Yum Blanched Almond Flour
• 1/4 cup Besti Monk Fruit Allulose Blend
• 2 tsp Baking powder
• 1/4 tsp Sea salt
• 4 large Eggs
• 2/3 cup Unsweetened almond milk
• 1/4 cup Avocado oil
• 1 tsp Vanilla extract
• 1/2 tsp Maple extract

Egg Layer:

• 10 large Eggs
• 1/2 cup Unsweetened almond milk
• 1/2 tsp Sea salt
• 1/8 tsp Black pepper

Sausage Layer:

• 2 lbs Breakfast sausage (no sugar added)
• 1 tsp Maple extract

Assembly:

• 2 cup Cheddar cheese (shredded)

Instructions

Pancake Layer:

1. Preheat the oven to 425 degrees F (218 degrees C). Line two 15x10-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).

Assembly:

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.

Maya’s Recipe Notes

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

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)