If you’re looking for a fun, protein-packed twist on your morning routine, this low carb breakfast sandwich on egg “buns” recipe is a great option. By swapping a standard roll or muffin for egg “buns,” you’ll cut down on carbohydrates while still enjoying a filling, savory meal. Eggs offer a wealth of nutritional benefits, including plenty of high-quality protein and essential nutrients like choline, making them an especially smart choice for a low-carb lifestyle. In fact, research shows that a low-carb breakfast can help you feel full longer, reduce cravings, and even support short-term weight loss.
Below, you’ll find a simple recipe you can whip up in minutes. Whether you’re looking to boost your morning energy or keep your diet on track, these egg “buns” have you covered.
Ingredients
- 4 large eggs (2 eggs per “bun”)
- 2 slices of bacon (or turkey bacon)
- 1 slice of cheddar cheese (sharp cheddar pairs nicely)
- Salt and pepper to taste
- Optional fillings: spinach leaves, tomato slices, avocado
Note: Feel free to swap the bacon for any preferred protein, or go vegetarian by including sautéed mushrooms. Personalize it to suit your taste and dietary preferences.
Directions
Prepare and cook the bacon
- Heat a skillet over medium heat.
- Cook the bacon until crispy and golden on both sides.
- Set aside on a paper towel to absorb excess grease.
Form your egg “buns”
- Lightly grease a separate skillet or clean the one you just used.
- Crack each egg into a small bowl or directly into the skillet.
- Cook them in a round shape, just as if you were making a small pancake. Using a round mold can help keep the eggs contained.
- Season with salt and pepper.
- Flip gently once the edges set. Aim for fully cooked yolks if you prefer a less messy sandwich.
Assemble the sandwich
- Layer one egg “bun” on a plate.
- Top it with your slice of cheddar cheese (or any cheese you prefer).
- Add the crispy bacon on top of the cheese.
- If desired, place any optional fillings like spinach or tomato on top.
- Finish by topping everything with the second egg “bun.”
Warm it all together (optional)
- If you want the cheese melted, briefly return the assembled sandwich to the skillet on low heat. Cover for 30 to 60 seconds, until the cheese softens.
Tips & Variations
-
Keep it contained
If you like scrambled eggs, use a small round mold or ramekin to shape them. This way, your sandwich stays neat, and you won’t lose any fillings. -
Change up the fillings
Load up on fresh spinach, arugula, or even a spoonful of pesto for extra flavor. Not a fan of bacon? Try swapping in sliced turkey, grilled tofu, or salmon. -
Go spicy
Add a little kick with hot sauce, chili flakes, or a dash of cayenne pepper. -
Make it Mediterranean
Layer in chopped olives, feta cheese, and spinach to switch up the flavor profile.
Freezing and reheating
Although egg-based “buns” can be stored in the fridge for a couple of days, freezing fully assembled egg sandwiches can sometimes change the texture. If you plan to freeze, store the cooked eggs separately, then add fresh ingredients when you’re ready to eat.
Nutrition facts
Eggs themselves contain about 12.5 g of protein per 100 g of whole raw fresh egg, making them a powerful source of protein. Each sandwich will vary based on your chosen fillings, but here’s a general breakdown of the core ingredients:
- Two “egg buns”: High in protein, minimal carbs (less than 1 g total carb).
- One slice of cheddar cheese: Approximately 6–7 g of protein, about 1 g of carbs.
- Bacon: Varies by brand, but typically contains 3–5 g of protein per slice with no carbs.
Expect your sandwich to be rich in protein, moderate in healthy fats, and very low in carbs—perfect for a low-carb or ketogenic diet plan. For exact numbers, check the labels on your specific ingredients.
Final thoughts
A low carb breakfast sandwich on egg “buns” is a simple workaround to keep carbs at bay without sacrificing taste. Eggs are not only a satisfying substitute for bread, but they also bring essential nutrients to your plate—like choline, which contributes to brain health. Studies have indicated that reducing morning carbs can help maintain a steady weight and curb hunger, so straying from traditional buns might be the game-changer your diet needs. Give this sandwich a try, and don’t be afraid to get creative with fillings that fit your tastes.
Frequently asked questions (FAQs)
-
Can I use egg whites only?
Yes. While whole eggs have more nutrients (particularly in the yolk), you can substitute egg whites if you want to lower your fat content or cholesterol intake. Just keep in mind that egg whites might be more delicate and can require a binder to hold their shape. -
Are these keto-friendly?
Absolutely. As long as you’re keeping the fillings low in carbs—such as bacon, cheese, and leafy greens—this sandwich fits neatly into a ketogenic diet. -
How can I avoid a messy sandwich?
Consider cooking your eggs in a well-greased round mold. Another trick is to allow the cheese to melt slightly on the egg for better “anchoring” of the other ingredients. -
Can I add vegetables to make it more filling?
Definitely. Spinach, arugula, sliced tomatoes, or sautéed mushrooms are great low-carb ways to boost volume and nutrition. -
Is it okay to prep in advance?
You can prep the bacon, cheese, and any toppings beforehand, then quickly cook or reheat your eggs in the morning. Doing this keeps your sandwich fresher than freezing the entire meal fully assembled.
Feel free to experiment with your own combos and add your favorite seasonings. Enjoy a flavorful start to your day with a sandwich that’s big on taste, low on carbs, and perfect for a busy lifestyle.
Low Carb Breakfast Sandwich on Egg “Buns” Recipe
Ingredients
4 large eggs (2 eggs per “bun”)
2 slices bacon (or turkey bacon)
1 slice cheddar cheese (sharp cheddar pairs nicely)
Salt and pepper to taste
Optional fillings: spinach leaves, tomato slices, avocado
Directions
- Prepare and cook the bacon
- Heat a skillet over medium heat.
- Cook the bacon until crispy and golden on both sides.
- Set aside on a paper towel to absorb excess grease.
- Form your egg “buns”
- Lightly grease a separate skillet or clean the one you just used.
- Crack each egg into a small bowl or directly into the skillet.
- Cook them in a round shape, just as if you were making a small pancake. Using a round mold can help keep the eggs contained.
- Season with salt and pepper.
- Flip gently once the edges set. Aim for fully cooked yolks if you prefer a less messy sandwich.
- Assemble the sandwich
- Layer one egg “bun” on a plate.
- Top it with your slice of cheddar cheese (or any cheese you prefer).
- Add the crispy bacon on top of the cheese.
- If desired, place any optional fillings like spinach or tomato on top.
- Finish by topping everything with the second egg “bun.”
