Grilled Cheese Sandwich

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Grilled Cheese Sandwich

This sandwich everyone already knows how to make!  So why in the heck would I be posting a “recipe” for a grilled cheese sandwich!!!?  Well…………sadly, most low-carb breads made with alternate flours simply do not toast well.  They just won’t get (or stay) toasty!!!  :(

This bread recipe I’ve developed is particularly suited for grilling as it toasts up better  than any other low-carb bread I’ve tried in 5 years of low-carbing and bread experimenting. Not sure which ingredient is facilitating that quality, likely the oat fiber, but am VERY glad whatever, it seems to work!  The fruits of your labor here are an amazingly toasty grilled cheese sandwich reminiscent of the ones you grew up on.  Don’t go off on me on my nutritional numbers.  I have rechecked them twice since original posting and they ARE correct.  We just have to accept it folks, grilled cheese sandwiches are high in calories!!  I mean it IS cheese and butter and bread.  Pray tell, how could it NOT be high in calories?  Go do the math on MFP or Fitday and you’ll see my numbers are right here.  :)

You can bake this in any microwaveable square container.  I have a plastic one, but usually use my square glass dish.  I have not tried baking this bread in a conventional oven, but suspect it would need 350º for around 10-15 minutes or so.  One recipe can be sliced laterally into two thinner slices after cooling and that is what is shown to create 1 sandwich in the pic above. This recipe is suitable for all phases of Atkins and Keto diets.  It is not suitable for Primal-Paleo lifestyles.

There are many more fantastic low-carb bread recipes in Jennifer Eloff and friend’s best-selling cookbook series LOW CARBING AMONG FRIENDS.  Preview some of them at their Facebook page:  Low Carbing Among Friends.  You can order you own copies of the 5-volume set or individual volumes at Amazon or here.

DISCLAIMER:  I do not receive remuneration for this promotion or the inclusion of any of my recipes therein.  I do so simply because every low-carb cook is going to want these wonderful recipes in their kitchen library.  I haven’t made a recipe from them yet I didn’t like!


¼ c. + 1T. flax meal, preferably golden flax meal

1 T. butter + 1T more for grilling final sandwich

2 T. sour cream

1 egg, beaten

½ tsp. baking powder

2 tsp. oat fiber (omit for gluten-free)

Pinch salt

1 slice American Deluxe cheese

DIRECTIONS:   Melt 1 T. of the butter in microwave in a small mixing bowl.  Add beaten egg and sour cream. Add all dry ingredients and stir well.  Dip into a 5″ square microwaveable container and microwave on HI for 70 seconds or until dry to touch in center. Cool a minute and tip out onto cutting board.  Laterally slice as evenly as possible with a long knife.  Melt a little butter on non-stick griddle and baste one side of each slice of bread.  Place one slice on griddle, buttered side down.  Add 1 slice of your preferred cheese (I use American or Swiss) and top with second slice of bread, buttered side up.  Brown well on both sides.  The browner it is the crisper it will get.

NUTRITIONAL INFO:  Makes 1 sandwich which contains:

617 calories

56.1 g  fat

17.7 g  carbs, 13.2 g  fiber, 4.5 g NET CARBS

19 g  protein

756 mg sodium


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37 comments on “Grilled Cheese Sandwich

    • No, I don’t. Run 1 slice of American cheese through whatever food tracker you use and just deduct the net carbs on that from my totals. That will give you the number you’re wanting.

  1. I make this by spreading the dough evenly in the bottom of a stoneware loaf pan. Then I just cut the long piece in half and I have 2 pieces and I don’t have to try to cut it horizontally. Works like a charm. Love this sandwich.

      • Well, yes, the bread must be baked first. You can try to bake it in the regular oven at 350º until the center is firm and dry to the touch. I’ve never oven-baked it so I don’t know how long, but maybe 10-15 minutes? Just guessing.

  2. I am seeing beyond the cheese though if it grills! It would be so nice to have grilled bread for breakfast, with say avocado! Can’t wait to try it. By the way, what is Oat fiber?

    • It a 967% fiber product that is somehow extracted from the outermost husk of oats. Only source I’ve been able to find is (4# bags) and (1# bags). It lasts a long time, as you use little in recipes. It brings a flour-y taste and makesk the texture smoother for cakes, cookies and muffins. I love the stuff.

    • The calorie count is for the bread and cheese, the entire sandwich, and it IS correct. These are not low-cal sandwiches, just low carb.

  3. I just finished eating this. I have to say it was absolutely amazing! I never added oat fibre either and couldn’t be more impressed with how it turned out. This is the perfect treat! Thanks. P.s for those who are worried by the high calories just balance your day around it, it’s pretty filling!

  4. 617 calories for one sandwich ??????? I understand low carb but that seems like a lot of calories for one little sandwich.

    • Yes, it is correct. The flax alone has 380, 2 T. butter has 202, and everything else adds up to 617. Low carb bread is RARELY low in calories as all the alternate flours are pretty high in carbs. And the binding agent is often cheese, which is again isn’t low in calories. Thus it’s not a sandwich I can afford to have very often, as I do watch calories somewhat.

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