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Keto Grilled Cheese Sandwiches⏱ 45 min total
Recipes

Keto Grilled Cheese Sandwiches

Per 1 serving · 234 g · 5 ingredients

Calories
381
19%
of a 2,000 cal day
  • Protein
    27g
    28% of calories
  • Carbs
    8.5g
    9% of calories
  • Fat
    27g
    63% of calories
Portion

At a glance

One serving of Keto Grilled Cheese Sandwiches (234 g) has 381 calories, with 27 g of protein, 8.5 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (54% DV), Vitamin A (26% DV) and Vitamin C (71% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 76% and 55% of the daily value.

Per 100 g
163cal
medium energy density
Protein per 100 cal
7g
Net carbs
6g
carbs minus fiber
Fiber
2.9g
3 g sugar

High in

20%+ of the daily value

  • Protein54%
  • Vitamin A26%
  • Vitamin C71%
  • Vitamin K21%
  • Riboflavin (B2)38%
  • Vitamin B625%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Iron18%
  • Potassium11%
  • Magnesium12%
  • Copper10%
  • Manganese11%

Watch

20%+ of the daily value

  • Sodium34%
  • Saturated fat76%
  • Cholesterol55%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 35 min
  1. 1

    Preheat the oven to 450°F. Place the cauliflower into a food processor and pulse until it resembles crumbs about half the size of a grain of rice. Alternatively, use a box grater.

  2. 2

    Transfer the cauliflower to a large microwave-safe bowl and microwave for 2 minutes until soft and tender.

  3. 3

    Stir the cauliflower, microwave for another 3 minutes, stir again, and microwave for 5 more minutes. Stir once more and microwave for a final 5 minutes until the cauliflower is slightly moist but looks dry and clumped.

  4. 4

    Add the egg, Parmesan, and oregano to the cauliflower. Stir to form a smooth paste. Divide into 4 equal parts and shape into square slices on a parchment-lined baking sheet. Bake for 15-18 minutes until golden brown. Let cool.

  5. 5

    Carefully remove the cauliflower bread from the parchment. Assemble sandwiches with two slices of cheese between each pair of bread slices. Broil in a toaster oven or oven until the cheese is melted and the bread is toasty.

Vitamins & minerals

Amounts for 1 serving (234 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A233 μg
26%
Vitamin C64 mg
71%
Vitamin D1 μg
6%
Vitamin E1 mg
6%
Vitamin K26 μg
21%
Thiamine0.1 mg
8%
Riboflavin (B2)0.5 mg
38%
Niacin1 mg
5%
Vitamin B60.3 mg
25%
Folate (B9)105 μg
26%
Vitamin B121 μg
42%
Pantothenic acid2 mg
33%
Choline145 mg
26%

Minerals

NutrientAmount% Daily Value
Calcium680 mg
68%
Iron1 mg
18%
Potassium499 mg
11%
Magnesium50 mg
12%
Phosphorus520 mg
74%
Zinc3 mg
30%
Copper0.1 mg
10%
Manganese0.3 mg
11%
Selenium29 μg
53%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene67 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride21 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline3 g—
Retinol228 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 381 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 72min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Keto Grilled Cheese Sandwiches?

One serving of Keto Grilled Cheese Sandwiches (1 serving) has 381 calories, which works out to 163 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Keto Grilled Cheese Sandwiches high in protein?

It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Keto Grilled Cheese Sandwiches keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Grilled Cheese Sandwiches?

775 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Keto Grilled Cheese Sandwiches?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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