BO

NU
S
QUICK AND EASY

KETO
SANDWICHES
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Cover Photography:
Yulia Shaihudinova
contents.
Sausage, Egg, and Cheese Breakfast Sandwich ............................................. 1
Roast Beef Sandwich ................................................................................................. 3
Grilled Buffalo Chicken Sandwich ......................................................................... 5
Cuban Sandwich .......................................................................................................... 7
Cilantro Lime Shrimp Wraps ................................................................................... 9
Greek Chicken Pita Sandwich ................................................................................. 11
Grilled Vegetable Focaccia Sandwich ................................................................ 13
Chimichurri Steak and Cheese Wraps ................................................................. 15
Thai Chicken Wraps ................................................................................................... 17
Caprese Sandwich ...................................................................................................... 19
Meatball Sandwich ..................................................................................................... 21
Tandoori Chicken Naan Sandwich ........................................................................ 23

RECIPE KEY

Measurements
T = Tablespoon oz = ounces
t = teaspoon lb = pounds
 SAUSAGE, EGG, AND
CHEESE BREAKFAST
SANDWICH
Prep: 10 mins Cook: 15 mins Total: 25 mins Yield: 2 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 832 75g 9g 5g 3g 2g 37g

INGREDIENTS: METHOD:

2 English muffins (Keto Make the English muffins, or use store-bought Keto
Carbs book, p. 19 or English muffins.
store-bought Keto-friendly In a bowl, add the beef, sage, fennel seeds, salt, and
English muffins) black pepper and mix to combine. Form 2 patties.
¼ lb grass-fed ground In a skillet, heat the olive over medium-high heat. Add
beef the patties and cook for 5 minutes on each side until
1 t dried sage browned. Remove the sausage patties from the pan and
set aside.
½ t fennel seeds
In the same skillet, crack the eggs and fry them to
½ t salt
desired doneness, about 3 minutes for a runny yolk.
½ t black pepper
Split English muffins in half and toast them in a toaster.
2 T olive oil
Arrange 2 English muffin halves on a dish. Place a slice of
2 large eggs cheese on a muffin half. Top the cheese with a sausage
2 (1-oz) cheddar cheese patty and an egg. Top the egg with the remaining muffin
slices half.
Repeat with the remaining English muffin. Serve
immediately.

1
 ROAST BEEF
SANDWICH
Prep: 10 mins Cook: 20 mins Total: 30 mins Yield: 2 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 955 85g 15g 9g 6g 5g 40g

INGREDIENTS: METHOD:

4 Sandwich Bread slices Make the Sandwich Bread, or use store-bought Keto
(Keto Carbs book, p. 29 or sandwich bread.
store-bought Keto-friendly Season the roast beef with salt and black pepper on both
sandwich bread) sides.
¼ lb thickly sliced roast In a skillet, heat 1 tablespoon of the olive oil over medium
beef heat. Add the roast beef slices, and cook for 1 to 2
½ t salt minutes on each side to heat through. Wrap the roast
beef in foil to keep warm and set it aside.
½ t black pepper
In the same skillet, add the red onion slices and cook
2 T olive oil
over medium heat until softened. Remove and set aside.
1 small red onion, sliced
Wipe the skillet clean. Add the remaining 1 tablespoon
2 T avocado oil olive oil and heat over medium-high heat. Add the bread
mayonnaise slices and cook to toast the bread on both sides. Remove
2 T brown mustard from the pan.

1 tomato, sliced Make the sandwiches: On 1 slice of sandwich bread,

spread half the mayonnaise and half the mustard. Top
2 lettuce leaves
with half the roast beef slices.
2 (1-oz) provolone or
Top with half the cheese, sautéed red onion, tomato
cheddar cheese slices
slices, and lettuce leaves. Top with a sandwich bread
slice.
Repeat with the remaining ingredients.

3
 GRILLED BUFFALO
CHICKEN SANDWICH
Prep: 20 mins Cook: 10 mins Total: 30 mins Yield: 4 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 586 35g 15g 10g 7g 5g 53g

INGREDIENTS: METHOD:

8 Hamburger Buns (Keto
Carbs book, p. 39 or 4
store-bought Keto-friendly
buns)
For the Buffalo Sauce:
¼ cup hot sauce
2 T grass-fed butter
1 T white vinegar
¼ t cayenne pepper
¼ t garlic powder
Make the Cauliflower Buns, or use store-bought Keto
buns.
Make the Buffalo Sauce: In a small saucepan, add the
hot sauce, butter, white vinegar, cayenne, and garlic
powder. Cook over medium-high heat until the mixture
comes to a boil. Reduce the heat and simmer, whisking
occasionally, for 5 to 7 minutes. Set aside.
Make the Sandwich: In a large bowl, toss the cabbage,
yogurt, lemon juice, and salt. Set aside.
Brush the chicken strips with the olive oil and sprinkle
with the garlic powder.

For the Sandwich: Heat a grill pan to medium-high heat. Arrange the
chicken strips on the grill pan in one layer and cook for 7
1 cup cabbage, shredded
minutes on each side.
1 T plain yogurt
Brush the chicken with the Buffalo sauce and grill for 2
1 T lemon juice minutes.
⅛ t salt On the bottom of a cauliflower bun, arrange the cabbage
1 lb chicken breast, cut slaw and chicken strips. Top with the gorgonzola. Cover
into strips with the top of the bun and sprinkle with sesame seeds.

2 T olive oil
½ t garlic powder
½ cup crumbled
gorgonzola
Black and white sesame
seeds

5
 CUBAN
SANDWICH
Prep: 5 mins Cook: 5 mins Total: 10 mins Yield: 2 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 754 58g 7g 6g 1g 4g 54g

INGREDIENTS: METHOD:

4 Cloud Breads (Keto
Carbs book, p. 27 or 2
Keto-friendly rolls)
2 T Dijon mustard
4 (1-oz) slices of Swiss
cheese
2 (1-oz) slices ham
Make the Cloud Breads, or use store-bought Keto rolls.
Split each of the rolls and spread the bread with the
mustard.
Arrange the Swiss cheese, ham, pulled pork, red onion,
and sliced pickles on one cloud bread.
Cover with another cloud bread. Repeat with the
remaining ingredients.

½ lb pulled pork Serve at room temperature, or to serve warm, in a

1 red onion, sliced
2 dill pickles, sliced
1 T grass-fed butter
skillet, heat the butter over medium-high heat. Add the
sandwiches, cover and cook for 2 minutes on each side
until the cheese is melted.

7
 CILANTRO LIME
SHRIMP WRAPS
Prep: 20 mins Cook: 15 mins Total: 35 mins Yield: 4 wraps

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 456 28g 20g 10g 9g 5g 35g

INGREDIENTS: METHOD:

4 No-Roll Tortillas (Keto Make the tortillas, or use store-bought Keto tortillas.
Carbs book, p. 47 or 4 In a skillet, heat the butter over medium heat. Add the
store-bought Keto-friendly shrimp and sprinkle with the paprika, garlic powder, salt,
tortillas) and black pepper. Cook for 3 to 5 minutes, or until the
2 T grass-fed butter shrimp turns pink. Remove from the pan and set aside.
1 lb small shrimp, peeled In the same skillet, cook the bell pepper for 5 to 7
and deveined minutes, until softened. Set aside.
1 t paprika Arrange the tortillas on a flat surface. Spread the avocado
slices, bell pepper strips, and shrimp on the tortillas.
1 t garlic powder
Top with the jalapeño slices and red onion. Sprinkle the
½ t salt shrimp with the lime juice and cilantro. Roll the tortillas.
½ t black pepper
1 yellow bell pepper, cut
into strips
1 avocado, peeled, pitted
and sliced
½ cup jalapeño slices
1 small red onion, diced
½ T lime juice
2 T fresh chopped cilantro

9
 GREEK CHICKEN PITA
SANDWICH
Prep: 20 mins Cook: 20 mins Total: 40 mins Yield: 4 pitas

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 589 53g 21g 13g 8g 8g 50g

INGREDIENTS: METHOD:

4 Pita Breads (Keto Carbs
book, p. 41 or 4 store-
bought Keto-friendly
pitas)
For the Chicken:
1 lb chicken breast, cut
into 1-inch cubes
2 T olive oil, plus
additional for serving if
desired
1 T fresh lemon juice
2 t red wine vinegar
1 t dried oregano
1 t dried basil
1 t chopped fresh dill, plus
additional for garnish
1 t onion powder
1 t garlic powder
Salt and black pepper to
taste
Make the pita, or use store-bought Keto pitas.
In a large bowl, add the chicken, 2 tablespoons of the
olive oil, lemon juice, red wine vinegar, oregano, basil,
dill, onion powder, garlic powder, salt, and black pepper
to taste. Toss to coat the chicken. Set aside to marinate
the chicken for 10 minutes.
In a large skillet, heat 1 tablespoon of the oil over medium
heat. Add the chicken and cook for about 6 minutes, or
until cooked through and golden brown.
In a small bowl, whisk the yogurt, cucumber, garlic,
lemon juice, dill, salt, and black pepper.
Spread the sauce on each pita. Stuff the pitas with the
chicken, cucumbers, tomatoes, red onion, olives, and feta.
Sprinkle with additional chopped fresh dill and black
pepper, if desired.
Tzatziki Sauce: Toppings:
1 cup plain yogurt 2 cucumbers, diced
1 cucumber, diced 2 tomatoes, diced
1 garlic clove, minced fine 1 small red onion, sliced
1 T lemon juice ½ cup pitted black olives,
sliced
¼ cup chopped fresh dill
1 cup crumbled feta cheese
Salt and black pepper, to
taste

11
 GRILLED VEGETABLE
FOCACCIA SANDWICH
Prep: 15 mins Cook: 5 mins Total: 20 mins Yield: 4 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 664 55g 19g 11g 8g 5g 30g

INGREDIENTS: METHOD:

1 (7-inch diameter) Make the Focaccia, or use store-bought Keto bread.

Focaccia loaf (Keto Carbs
book, p. 25 or store-
bought Keto-friendly
bread)
2 T olive oil, plus
additional for drizzling, if
desired
1 zucchini, sliced
1 red bell pepper, cut into
strips
4 portobello mushrooms,
sliced
Heat a grill pan over medium-high heat.
In a bowl, add the olive oil, zucchini, bell pepper,
mushrooms, and red onion and toss to coat the
vegetables with the oil. Add the vegetables to the grill
pan and grill the vegetables on both sides.
Cut the focaccia into 4 pieces and then cut each piece in
the middle.
On half the focaccia pieces, spread the mayonnaise.
Arrange the grilled vegetables, arugula, and mozzarella
cheese on top of the mayonnaise. Drizzle with additional
olive oil, if desired. Top with the remaining pieces of
focaccia and serve.

1 red onion, sliced

2 T avocado oil
mayonnaise
1½ cups arugula
4 oz mozzarella cheese,
sliced

13
 CHIMICHURRI STEAK
AND CHEESE WRAPS
Prep: 20 mins Cook: 10 mins Total: 30 mins Yield: 4 wraps

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 604 93g 15g 8g 6g 5g 37g

INGREDIENTS: METHOD:

4 No-Roll Tortillas (Keto
Carbs book, p. 47 or
store-bought Keto-friendly
tortillas)
¼ cup chopped fresh
parsley, plus additional
for garnish
1 T dried oregano
1 garlic clove, minced
1 t crushed red pepper
flakes
1 T red wine vinegar
1 T lemon juice
4 T olive oil
8 oz flank steak
2 red bell peppers
8 (1-oz) slices provolone
cheese
1 T sesame seeds
Make the tortillas, or use store-bought Keto tortillas.
In a food processor, pulse the parsley, oregano, garlic,
red pepper flakes, red wine vinegar, and lemon juice. Add
2 tablespoons of the olive oil and stir to combine.
In a shallow dish, add the flank steak and half of the
chimichurri sauce. Cover and marinate in the refrigerator
for 1 hour.
In a skillet, heat the remaining 2 tablespoons of the olive
oil over medium-high heat. Add the marinated steak and
cook for 5 minutes on each side. Wrap the steak in foil
and set it aside for 10 minutes.
Remove the steak from the foil and cut the steak into thin
slices.
Arrange the tortillas on a flat surface. Load the tortillas
with the bell pepper strips, provolone cheese, and steak
slices. Pour the remaining half of the chimichurri sauce
over the steak. Sprinkle with the sesame seeds and
additional chopped parsley.

15
 THAI CHICKEN
WRAPS
Prep: 15 mins Cook: 15 mins Total: 30 mins Yield: 4 wraps

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 442 26g 19g 11g 7g 8g 36g

INGREDIENTS: METHOD:

4 No-Roll Tortillas (Keto
Carbs book, p. 47 or
store-bought Keto-friendly
tortillas)
2 T hoisin sauce
½ t curry powder
½ t ground ginger
½ t garlic powder
2 (6-oz) chicken breasts,
cut into small pieces
2 T olive oil
Make the tortillas, or use store-bought Keto tortillas.
In a medium bowl, mix hoisin sauce, curry, ginger, and
garlic powder. Add the chicken pieces and toss to coat
the chicken.
In a skillet, heat the olive oil over medium-high heat.
Add the yellow onion and bell peppers and cook for
5 minutes, or until softened. Remove the onion and
peppers from the pan and set aside.
In the same skillet, add the chicken and cook for about
6 minutes, or until golden brown. Add the green onions,
salt, and black pepper and cook for 2 minutes. Turn off
the heat and add the lettuce. Carefully stir to combine.

1 small yellow onion, Arrange the tortillas on a flat surface and load the tortillas
sliced with the chicken mixture. Top with the bell pepper
mixture. Wrap the tortillas and serve immediately.
½ red bell pepper, cut into
strips
½ yellow bell pepper, cut
into strips
6 green onions, cut into
3-inch long pieces
½ t salt
½ t black pepper
4 lettuce leaves, cut in
strips

17
 CAPRESE
SANDWICH
Prep: 10 mins Cook: 5 mins Total: 15 mins Yield: 2 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 439 40g 7g 6g 1g 4g 14g

INGREDIENTS: METHOD:

4 slices Sandwich Bread
(Keto Carbs book, p. 29 or
store-bought Keto-friendly
sandwich bread)
1 T grass-fed butter
2 T balsamic vinegar
2 T olive oil
½ t xanthan gum
2 T Keto-friendly pesto
4 slices mozzarella
cheese (about 4 oz total)
1 tomato, sliced
¼ cup fresh chopped
basil
Make the Sandwich Bread, or use store-bought Keto
sandwich bread.
On a grill pan, heat the butter over medium-high heat.
Add the sandwich bread slices and cook until toasted
and lightly charred.
In a small bowl, whisk the vinegar, olive oil, and xanthan
gum.
Spread the pesto on two slices of the sandwich bread.
Evenly top the pesto with the mozzarella cheese slices,
tomato slices, and basil. Drizzle the balsamic sauce over
the basil.
Top with another piece of sandwich bread and serve.

19
 MEATBALL
SANDWICH
Prep: 15 mins Cook: 15 mins Total: 30 mins Yield: 2 (6-inch long) sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 876 69g 22g 8g 13g 4g 48g

INGREDIENTS: METHOD:

1 French baguette (about
12 inches long) (Keto
Carbs book, p. 23 or
store-bought Keto-friendly
baguette)
¾ lb grass-fed ground
beef
1 garlic clove, minced fine
½ t dried oregano
Make the baguette, or use store-bought Keto rolls.
Preheat the oven to 350°F.
In a bowl, add the beef, garlic, oregano, salt, and black
pepper and mix to combine. Roll the mixture into
medium-sized mediums.
In a skillet, heat the oil over medium-high heat. Add the
meatballs in one layer and cook for 5 to 7 minutes or until
cooked through. Remove from the pan and transfer to
paper towels to drain.

½ t salt Slice the baguette in half to form 2 (6-inch) rolls. Split the
rolls down the middle. Fill the rolls with the meatballs.
¼ t black pepper
Top with the marinara sauce and sprinkle with the
2 T olive oil mozzarella cheese.
½ cup no-sugar-added Bake the sandwiches for 5 to 7 minutes, or until the
marinara sauce cheese is melted. Serve topped with the parsley.
¼ cup shredded
mozzarella cheese
Chopped fresh parsley for
garnish

21
 TANDOORI CHICKEN
NAAN SANDWICH
Prep: 20 mins Cook: 35 mins Total: 55 mins Yield: 4 sandwiches

Nutritional info Calories Fat Carbs Net Carbs Fiber Total Sugars Protein
per serving: 584 32g 17g 12g 5g 9g 57g

INGREDIENTS: METHOD:

Cauliflower Naan Bread Make the naan or use store-bought Keto naan.
(Keto Carbs book, p. 43 In a bowl, add the yogurt, ginger powder, garlic powder,
or 8 pieces store-bought coriander, crushed red pepper flakes, turmeric, and salt
Keto-friendly naan bread) and mix. Add chicken strips and toss to coat. Set aside.
Chicken: In a skillet, heat the oil over medium-high heat. Add the
1 cup plain yogurt marinated chicken and cook for 3 minutes on each side
or until cooked through and golden brown.
½ t ginger powder
Spread 4 pieces of naan with cream cheese. Arrange
½ t garlic powder
the cooked chicken strips over the cream cheese and
¼ t ground coriander top with the tomatoes, red onion, feta cheese, and black
¼ t crushed red pepper pepper. Top with the remaining pieces of naan.
flakes Serve topped with fresh mint.
¼ t turmeric powder
⅛ t salt
1¼ lbs chicken breast, cut
in strips against the grain
3 T olive oil
Toppings:
2 T cream cheese
2 tomatoes, sliced
1 red onion, sliced
½ cup crumbled feta
cheese
Black pepper, to taste
2 T chopped fresh mint

23