Why do people love the Mcgriddle sandwich from the McDonald’s breakfast menu? It’s the blend of sweet and savory. This popular breakfast sandwich puts together two favorite breakfast staples; a thick sausage patty in between two fluffy pancakes. But the original McGriddle comes with 448 calories and 43 g carbs with 16 g being sugar. We can thank McDonald’s for this delicious and inspirational idea for our keto sausage “McGriddle” breakfast sandwich.
We wrapped a savory chicken sausage patty with two sweet proffle buns then added more sweetness with a syrup drizzle. This recipe makes a tasty high protein breakfast! Check out these macros: 246 calories, 36 g protein, 2 g carbs, 9 g fat.
How did we create such a low calorie and low carb meal?
We start with the profffle. I’m sure many of you are familiar with the chaffle but may not be familiar with the proffle. A chaffle is a waffle made primarily of cheese. The issue with cheese is that is comes with high calories. Most chaffle recipes ask for 1 cup of cheese yielding two chaffles. So, once you add the cheese and other popular chaffle ingredients like almond flour and egg you are up to about 300 calories and 12 g carbs just for the breakfast sandwich buns. On the other hand, the proffle is a protein waffle. Using just four ingredients and a waffle maker you get three protein waffles with only 131 calories and 2.1 g carbs! My protein waffles are just as tasty as chaffles and the texture is perfect for making sandwich buns. A key ingredient in the protein waffle is protein powder. The sweetness in the waffle buns comes from using vanilla flavored protein powder so when you follow the protein waffle recipe make sure you use vanilla flavored. I also use a combination of casein protein powder and whey protein powder, both vanilla flavor. If you only have plain flavor protein powder you could sweeten it by adding vanilla extract and a liquid sweetener. The nutritional information is with the specific protein powders I use so make sure you adjust your nutritional information if you use other brands of protein powder.
I use Isopure creamy vanilla whey protein which has zero carbs. For the casein powder I use Ascent Native Fuel micellar casein protein powder in vanilla bean .
Protein Waffle Sandwich Buns:
Here is the link to my keto protein waffle recipe I use to make the waffle buns.
I use the ever-popular dash mini waffle maker for making waffle sandwich buns. It makes 4” round waffles that the perfect size and thickness for sandwiches. It heats up quickly and within 3 minutes my protein waffle is cooked. In the past I tried using a normal sized waffle maker but the grooves were too deep requiring way more batter for each waffle. If you want to have more of a biscuit breakfast sandwich you gotta try our easy cheesy keto biscuits.
Filling the buns:
McDonald’s McGriddle comes in a variety of filling options. You have just sausage, sausage egg and cheese or bacon egg and cheese. All these filling options all work for our keto version of the Mcgriddle. I use just chicken sausage. It’s delicious and satisfying but most importantly it keeps the calories lower. If your daily macros allow the additional filling options by all means fill it up. To make the sausage patty I simply make a patty out of Isernio’s classic chicken sausage roll. I love Isernio’s products because they do not use sugar, gluten, hormones, preservatives or steroids in their products. Their products are carried in most grocery stores.
The classic McGriddle is made with maple syrup crystals in the pancake buns. McDonald’s maple syrup crystals can easily be substituted with sugar free maple syrup. I prefer to use a different “syrup” for my breakfast sandwich. I use a liquid tasteless coconut oil blended with ground cinnamon as my syrup. The taste of the oil cinnamon mixture tastes better and sweeter to me. Melted butter with cinnamon would also work. Adding a drop of liquid sweetener to the oil cinnamon syrup will make it even sweeter if that is your taste preference. Whichever “syrup” you prefer to drizzle over your sandwich will taste amazing!
More delicious keto protein powder recipes to enjoy:
Keto Sausage "McGriddle" Breakfast Sandwich
- 1 recipe keto protein waffles
- 1/4 tsp cinnamon ground
- 1 tsp liquid coconut oil melted butter or SF maple syrup can be used
- 1/8 lb chicken sausage I use isernio's classic chicken sausage
- Follow the link to make our keto protein waffles
- form the sausage into a patty
- cook on frying pan until thoroughly cooked
- place the liquid coconut oil and cinnamon into a small bowl and stir
- place the sausage patty onto one protein waffle.
- drizzle the prepared oil syrup over the patty
- place another protein waffle on top of the sausage patty forming a sandwich and enjoy!
- Each sandwich has 2g Net Carbs