Breads/ Gluten Free/ Low Carb/ Snacks

Grilled Cheese Sandwich (Coconut Flour)

keto grilled cheese

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A quick keto grilled cheese sandwich bread recipe made from coconut flour.  A low carb and gluten free bread quickly made in the microwave. I also use this for french toast too!

This is just so delicious and made out of coconut flour.  A low carb and gluten free tasty sandwich!  All of the taste and none of the guilt!  Huzzah!  The naming of the sandwich being grilled amuses me, being British, as for us it is fried.  To our friends across the pond, it is grilled.  I love the differences in a common language!   I don’t care what it’s is called, it is still a lovely low carb sandwich type meal that is fried in butter!

keto grilled cheese made with coconut flour

I find this very filling too.  One of these for breakfast and I can keep going all day.  Although the Chief Taster had one and hinted he could have another, but I put that down to him liking it so much rather than hunger.   I sometimes zap the sandwich in the microwave at the end to really melt the cheese although that is probably due to me piling up the cheese in the middle.


You could play around with this keto grilled cheese and add other fillings or herbs to this.  I use garlic powder, dried herbs and white pepper to flavour it but feel free to get creative!  Perhaps some jalapenos in the cheese would be nice…ooh, might try that next time. Another great version of this is my pizza grilled cheese sandwich.


Coconut Flour Sandwich Bread

Pizza Grilled Cheese

Asparagus & Tomato Tart

Curry Chicken Salad

keto grilled cheese

Grilled Cheese Sandwich

A quick and easy low carb grilled cheese sandwich made with coconut flour.
4.78 from 9 votes
Print Pin Rate
Course: Breakfast, Snack
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1 person
Calories: 423kcal
Author: Angela Coleby


  • 1 tablespoon butter (plus a couple for frying) melted
  • 2 eggs
  • 2 tablespoons water
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon garlic powder optional
  • 1 teaspoon oregano optional
  • 2 tablespoons coconut flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • Slices of cheese for filling
  • Any other filling you wish to add


  • Mix the egg and water together and whisk well.
  • Add the butter and blend.
  • Add the coconut flour, baking powder, herbs and seasoning and mix until smooth.
  • Place in a square or rectangle microwave dish and spread out evenly.
  • Cook in the microwave for about 2 minutes until cooked and firm
  • Remove from the container and slice in half for two pieces of "bread".
  • Heat the remaining butter in a frying pan and cook one piece until golden brown, then remove.
  • Place the remaining piece of "bread" in the pan and layer on the cheese/toppings, then place the other piece of "bread" on top and cook until the cheese is melted.
  • Eat and enjoy!


The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1serving | Calories: 423kcal | Carbohydrates: 12g | Protein: 21g | Fat: 32g | Fiber: 7g
Tried this recipe?Mention @Divalicious_Recipes or tag #divaliciousrecipes

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  • Reply
    January 2, 2020 at 2:11 pm

    Hello and thanks for this recipe! Before I fix this, is it at all “eggy?” I am pregnant and certain smells and tastes just aren’t appealing at all. I’ve tried grilled cheese recipes and they all turn out too “eggy” 🙁

    • Reply
      Angela Coleby
      January 2, 2020 at 4:53 pm

      If you are pregnant your senses are going to be extra sensitive and I think you would find this a bit eggy. Frying the bread helps disguise any “egginess”. Perhaps add some flaxseed or almond flour into the bread mix. Congratulations too!

  • Reply
    Patsy L Evans
    June 14, 2018 at 1:07 pm

    I made this today. It was great thank you so much I will be màking this often so quick and easy.

    • Reply
      Angela Coleby
      June 16, 2018 at 8:26 am

      Try the base for a quick pizza too!

  • Reply
    September 27, 2017 at 6:22 am

    Hello. I’m curious where 7 net carbs come from? The spices?

    • Reply
      Angela Coleby
      September 27, 2017 at 10:31 am

      A couple of grams do. So I’ve now shown the nutritional info without them. The main carbs will be the coconut flour as everything else is low/zero (cheese, butter and eggs). If you made this with flaxseed flour it would be slightly lower in carbs too, but may have a different taste.

  • Reply
    April 3, 2017 at 10:03 pm

    Great recipe for yummy cheese sandwich. My “bread” keeps getting stuck in the dish and I have trouble getting it out in one piece. Even if the dish is “greased”, the bottom always seems to stick. Any hints on the best type of dish to use?

    • Reply
      Angela Coleby
      April 3, 2017 at 10:33 pm

      I use a piece of Tupperware if that helps!

  • Reply
    February 16, 2017 at 5:39 pm

    Thanks for the amazing and easy recipes! So awesome this one goes in the microwave, turned out great. Instead of herbs I mixed in cinnamon and sugar substitute, helped with my cravings for something sweet!

    • Reply
      Angela Coleby
      February 16, 2017 at 5:48 pm

      Glad you enjoy it! I’ve also used this for a french toast recipe too! Dipped in eggs once cooked and fried in the pan. Perfect when you are hungry but don’t want to spend ages chopping and cooking! Love the sweet version you are making though!

  • Reply
    September 16, 2016 at 7:09 am

    This looks amazing. Do you know how many carbs?

    • Reply
      Angela Coleby
      September 16, 2016 at 7:53 am

      Hi, I’ve updated the recipe with the nutritional info. Nutritional Info entire recipe 572 Calories, 43g Fat, 29g Protein, 17g Total Carbs, 10g Fibre, 7g Net Carbs. Enjoy!

  • Reply
    September 9, 2015 at 3:46 pm

    I have to say this is one of my fave recipes…….. I also tried it with almond flour comes out great….. Thank you so much for making my keto way of eating so yummy……..

    • Reply
      September 9, 2015 at 3:59 pm

      Thanks Pam! Had not thought about trying this with almond flour.. Good call!!

  • Reply
    July 29, 2014 at 3:51 pm

    Thanks so much! This was good! I might cut back on the garlic powder next time though, loved the herbs! I was so relieved to see a recipe that was quick and easy and without a lot of exotic ingredients! I made mine a grilled cheese with bacon and tomato as well. Bacon makes everything better!

    • Reply
      July 29, 2014 at 8:20 pm

      Thanks K! Glad you enjoyed it. I must admit I love this as a quick dish when I get home and don’t want to spend ages chopping/cooking. And so tasty too! You made me giggle about your bacon reference as I had read this phrase today “I love bacon because I can wrap it around everything. Essentially, it’s the duct tape of food” and thought of you!!

  • Reply
    Theresa Scholtz
    April 3, 2014 at 1:32 am

    This looks so good…I love a good grilled (or fried!) cheese sandwich! I think I might try this with almond flour…has anyone experimented with different flours in this? 🙂

    • Reply
      April 3, 2014 at 9:16 am

      I think it can be made with almond flour..let me know how it goes! Thanks for popping by!

  • Reply
    January 20, 2014 at 5:14 am

    I just made this for lunch tomorrow, in the oven following your directions, and it smells amazing! Have you ever tried to make whole loaf by multiplying the ingredients?

    • Reply
      January 20, 2014 at 11:03 am

      Hi! Have not tried a loaf of bread but it sounds like a good idea! Off to the kitchen I now go! Thanks for stopping by and glad you enjoyed it!

  • Reply
    December 23, 2013 at 3:46 pm

    Trying this tonight! Thanks!

  • Reply
    September 18, 2013 at 1:19 am

    This looks so good!.

    • Reply
      September 22, 2013 at 8:53 pm

      Hope you enjoy it…it’s one of my favourite supper dishes when I am not in the mood to spend a long time in the kitchen.

  • Reply
    October 16, 2012 at 3:15 pm

    This was very easy to make and tasty! I actually made 4 slices from the recipe so I ate one sandwhich and will have the other one later!

    • Reply
      October 16, 2012 at 9:12 pm

      Fantastic! I am currently loving this for breakfast at the moment…make it the night before, then nuke it when I get to work in the morning…keeps me going and low carbs! One of my fellow divas tried this recipe and made french toast…would recommend this too! Glad you liked it!!

  • Reply
    libby anderson
    June 19, 2012 at 10:43 am

    I don’t have a microwave so could this be cooked another way?

    • Reply
      June 19, 2012 at 9:30 pm

      I have not tried it, but you might be able to bake this in the oven…I would suggest about 20 mins at 190C…but do check it. It should be firm and spongy! Let me know how it goes!

  • Reply
    Needle and Fork
    May 15, 2012 at 10:00 pm

    this looks amazing.. I can only imagine what it tastes like with coconut flour…mmm.

    come check out our food blog!

    • Reply
      Angie C
      May 15, 2012 at 10:02 pm

      Hope you enjoy it! You have a cool food blog too!

  • Reply
    The Soupstache
    May 15, 2012 at 8:43 pm

    I don’t blame you! I had grilled cheese on the mind the other day. I’ll definitely try these. 🙂

  • Reply
    The Soupstache
    May 15, 2012 at 8:38 pm

    This looks absolutely delicious!

    • Reply
      Angie C
      May 15, 2012 at 8:40 pm

      Thanks for dropping by! And oh yes, oh yes…it is yummy! Think I might try and live of these for a week or so……!

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