Keto Grilled Cheese

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This tasty keto grilled cheese sandwich is made with 90-second coconut flour bread.


Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Servings: 2 servings
Calories: 520kcal


  • 5 tablespoons unsalted butter divided
  • 4 tablespoons whole milk divided
  • 2 large eggs divided
  • ¼ teaspoon salt divided
  • tablespoons coconut flour (28 grams), divided
  • 1 teaspoon baking powder divided (gluten-free if needed)
  • 2 oz sharp cheddar


  • Place 2 tablespoons of butter in a square glass sandwich-size container.* Microwave until melted, about 50 seconds.
  • Mix in 2 tablespoons of milk, 1 egg, and ⅛ teaspoon of salt. Add 2 tablespoons of coconut flour and ½ teaspoon of baking powder and mix until thoroughly combined.
  • Microwave the batter for 90 seconds. Allow it to rest for a minute, then carefully run a knife around the edges and release the bread from the container. If the bottom sticks, carefully run a small spatula underneath. Place the bread on a wire rack and allow it to cool while you make another slice.
  • Repeat steps 1-3 to make a second slice of bread.
  • Heat 1 tablespoon of butter in a nonstick skillet over medium-low heat. Assemble the sandwich: place 2 cheese slices between the bread slices you’ve just made.
  • When the butter foams, place the sandwich in the skillet. Cook until the bread is golden brown and the cheese is melted, 3-5 minutes per side over medium-low heat. Press on the sandwich with a large spatula, or better yet, place a heavy pot on it to flatten, as shown in the video.
  • Transfer the sandwich to a cutting board. Cut it into two triangles and serve.
*I use a glass food storage container similar to this one. It measures 6 X 6 inches.

Don’t be tempted to cook the sandwich over high heat (or even medium heat). For the best, most even results, use medium-low heat and some patience! The perfectly golden result will be worth it.


Serving: 0.5sandwich | Calories: 520kcal | Carbohydrates: 8g | Protein: 16g | Fat: 46g | Saturated Fat: 28g | Sodium: 692mg | Fiber: 5g | Sugar: 13g

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