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Keto grilled cheese: Low Carb BBQ Chicken Sandwich

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The grilled cheese sandwich, the ultimate comfort food. A classic favorite that many of us grew up loving. But if you’re on a ketogenic diet, you might have thought your days of sinking your teeth into a delicious, gooey sandwich were behind you. Think again! Let's dive into the world of keto grilled cheese, where we get to enjoy the cheesy goodness minus the guilt.

ready to eat low carb grilled cheese

Dive into a mouthwatering fusion of smoky BBQ chicken and melted cheese sandwiched between crispy keto bread slices. This revamped classic grilled cheese combines the rich flavors of tender shredded chicken with a tangy sugar-free BBQ sauce, the aromatic allure of sautéed red onions, and the creamy duo of Havarti and Swiss cheese. It's the ultimate keto comfort food that'll satisfy your cheesy cravings without the carb guilt!

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03/11/2024 07:12 pm GMT

The Magic of Keto Grilled Cheese

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04/25/2024 11:31 pm GMT

I'm thrilled to share one of my favorite keto recipes with you. And yes, it does involve a heavenly cheese sandwich! This isn’t just any grilled cheese. It’s a keto BBQ chicken grilled cheese.

Keto BBQ Chicken Grilled Cheese Sandwich

Prep Time: 10 minutes

Cook Time: 6-8 minutes

Servings: 2

Net Carbs: 6 net carbs per serving

Keto grilled cheese ingredients


  • 2 C. Shredded chicken
  • ⅓ C. Sugar free BBQ sauce
  • 1 Tbsp. Garlic herb butter
  • 2 Tbsp. Butter unsalted
  • ¼ Red onion sliced
  • 2 Slices Havarti cheese
  • 2 Slices Swiss cheese
  • 4 Slices of Keto sandwich bread
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03/12/2024 02:57 am GMT

Steps to Achieve Perfect Grilled Goodness:

Start by melting the regular unsalted butter on medium heat in a non-stick skillet.

Keto grilled cheese cooked onions

Saute the sliced red onions until they’re beautifully softened. That aromatic scent is everything!

Keto bbq sauce added to chicken

In a mixing bowl, combine your shredded chicken with the sugar-free BBQ sauce. This ensures full flavor with every bite.

cheese added to bread

Time for the bread slices! Lay out two slices of your keto sandwich bread. Top each piece of bread with slices of both Swiss cheese and Havarti. Cheese diversity is key for the best results!

adding chicken on onion to keto grilled cheese

Now, layer on your chicken mixture, dividing it evenly between the two slices. Don’t forget about those onions. Add them atop the chicken.

Place the second bread slice on top of the cheese, chicken, and onion ensemble.

grillind sandwich

Lastly, in your skillet over medium heat, melt the garlic herb butter. Toast your sandwich for 3-4 minutes on each side until it's golden brown and the cheese has deliciously melted.

Keto bbq chicken grilled cheese close up

Tips for the Perfect Keto Grilled Cheese:

  • Always use medium heat. Too high, and you'll burn your sandwich. Too low, and it won't get that beautiful golden brown texture.
  • Experiment with different cheeses. Beyond Swiss and Havarti, try sharp cheddar or pepper jack for a spicy kick.
  • Use almond flour or coconut flour-based bread for the best keto results.
  • For an extra touch, serve with a side salad or some keto tomato soup.
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03/12/2024 02:57 am GMT

Frequently Asked Questions

  1. What is a chaffle?
    A chaffle is essentially a waffle made primarily of cheese and egg. It’s a popular choice in the keto community as a low-carb bread alternative. Some people add almond flour, coconut flour, or even some secret ingredients like flax seed or chia seed for extra texture.
  2. How many calories are in a traditional grilled cheese?
    A typical grilled cheese made with white bread and American cheese can range from 480 to 720 calories, depending on the ingredients and preparation method.
  3. How many carbs are in a grilled cheese sandwich?
    White bread usually contains a significant amount of carbs. A traditional grilled cheese might have between 27 to 44 grams of carbs. But a keto grilled cheese, using low-carb bread recipes, can drastically reduce this number.
  4. What is a good substitute for grilled cheese?
    If you're trying to avoid bread altogether, you can use cauliflower bread, bell pepper sandwich rounds, or even large lettuce leaves to wrap your cheese and fillings. Chaffles, made using a mini waffle maker, are also an excellent substitute.
  5. What cheeses are okay for keto?
    Many cheeses are keto-friendly! Mozzarella, cheddar, swiss, parmesan, and cream cheese are just a few options. Always check for hidden carbs, especially in processed cheese products.
low carb grilled cheese on plate

Key Takeaways:

  • Explore the Breadth of Keto Cheese Sandwiches: The realm of keto grilled cheese sandwiches is diverse and downright scrumptious. It’s not just about the cheese; it’s about how you bring all the ingredients together. Whether you're using 90-second keto bread, homemade keto bread, or any other low carb bread recipes, the sky's the limit.
  • Quality Over Quantity: It’s a classic favorites rule: invest in high-quality ingredients. Sourcing the best cheeses like mozzarella, cheddar, or even a creamy parmesan can elevate your cheese sandwich to new heights. And when it comes to the slices of bread, ensure they are fresh and of good quality – perhaps even bake your own bread for that authentic touch.
  • Master the Cooking Technique: Perfecting a keto grilled cheese involves more than just assembling. Using medium-low to medium-high heat ensures a golden-brown exterior without burning, and don’t forget to add a splash of olive oil or a dab of sour cream for that added richness. Remember, it's all about achieving that crispy first side and a melt-in-your-mouth interior.
  • Experiment and Personalize: We all have our favorite foods and taste preferences. Maybe you love a slice of avocado or a sprinkling of riced cauliflower. Take the first step and play with various combinations. Try different kinds of cheese, or perhaps spread some sour cream on the side of each slice of bread. And if you're feeling adventurous, why not include protein powder or other dry ingredients for a nutritional boost?
  • Pairings Make the Meal: While the cheese sandwich is undoubtedly the star, what you pair it with can make your meal shine even brighter. Think about coupling your sandwich with a bowl of chicken tortilla soup or a refreshing keto caesar salad. Even a quick lunch deserves a gourmet touch.
  • Storage and Preparation: If you're prepping ahead, store dry ingredients separately. When you're ready to make your cheese sandwich, ensure ingredients like cheese are at room temperature for optimal melting. Also, always have a microwave-safe bowl or square microwave on hand for any quick reheats or preparation steps.
  • Keto Beyond Cheese: The low-carb diet is about variety. While you delve into cheese recipes, also explore other aspects like low-carb cauliflower dishes or find the perfect way to incorporate items like large egg or avocado oil into your meals. A trip to the grocery store can be an adventure when you're on the lookout for new ingredients.

With these takeaways, you're armed to not only make the most delightful keto grilled cheese sandwiches but also to venture beyond and explore the breadth and depth of low-carb recipes. Whether it's finding the best cheeses at your local grocery store or trying out different slices of your favorite cheese, remember to enjoy the journey and savor every bite.

overlooking reading to eat grilled cheese sandwich

Conclusion: Keto Grilled Cheese

So there you have it, fellow keto enthusiasts! Who says we can't enjoy the things we love? The keto diet is more than just restrictions—it's about finding creative, delicious ways to indulge without the carb overload. This keto BBQ chicken grilled cheese is just one of many incredible low-carb recipes waiting for you to explore. Dive in, experiment, and relish every bite. Your taste buds (and waistline) will thank you!

Yield: 2

BBQ Chicken Keto Grilled Cheese

Keto grilled cheese on a plate

Relish the Keto BBQ Chicken Grilled Cheese sandwich! A fusion of smoky BBQ chicken and creamy cheeses in a low-carb delight that's sure to satisfy your comfort food cravings.

Prep Time 10 minutes
Cook Time 6 minutes
Total Time 6 minutes


  • 2 C. Shredded chicken
  • ⅓ C. Sugar free BBQ sauce
  • 1 Tbsp. Garlic herb butter
  • 2 Tbsp. Butter unsalted
  • ¼ Red onion sliced
  • 2 Slices Havarti cheese
  • 2 Slices Swiss cheese
  • 4 Slices if Keto sandwich bread


    Melt the regular unsalted butter in a skillet over medium heat.
    Add in the red onion, and saute until softened.
    Mix together the shredded chicken and bbq sauce in a mixing bowl.
    Top two slices of bread with one slice each of the swiss cheese and havarti cheese.
    Add half of the chicken mixture to the top of each slice of bread.
    Layer half of the sauteed onions on each of the slices of bread.
    Top each sandwich with another slice of keto bread.
    Melt the garlic herb butter in a skillet over medium heat, and toast the grilled cheese for 3-4 minutes on each side until browned and the cheese has melted.

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