The Best 50 High-Protein/Low-Carb/Sugar Free Southern Sandwich Recipes

Southern sandwiches don’t have to be a carb bomb to taste like home. This list rounds up High-Protein/Low-Carb/Sugar Free Southern Sandwich Recipes that keep the comfort-food feel, without the breadbasket and sweet sauces pulling you off track.

In this post, “sugar free” means no added sugar in the recipe. It also means paying attention to hidden sugars that sneak in through sauces, spice blends, pickles, slaw mixes, and even “healthy” breads and wraps. When a store-bought option makes things easier, you’ll see what to check on the label so you can keep it truly sugar free.

You’ll get 50 Southern-inspired recipes, grouped by style so it’s easy to find what you’re craving. Expect classics (think BBQ, fried chicken vibes, and pimento cheese-style flavors), sliders for parties and meal prep, and grilled favorites that work for quick weeknights. Each recipe sticks to simple ingredients, clear swaps, and straightforward steps, so you can actually make these without a long shopping trip.

To make planning easier, every sandwich includes estimated macros per serving (protein, net carbs, fat, and calories). Those numbers are estimates, though, because brands, portion sizes, and add-ons can change the totals fast. Still, you’ll have a reliable starting point to hit your goals and keep the flavor where it belongs, front and center.

Before you build the sandwich, set yourself up for success (bread swaps, sauces, and smart Southern flavor)

A good Southern sandwich has a “backbone” flavor, even before the main filling hits the pan. Think mayo and mustard, sharp pickle brine, a hit of hot sauce, and that bright vinegar bite that wakes everything up. Add smoke, black pepper, and Cajun-style spice, and suddenly a simple chicken breast tastes like a plate lunch.

If you keep one thing consistent, make it this: your bread base and your sauces drive most net carbs. The protein usually stays low-carb by default, but condiments and “healthy” wraps can sneak sugar in fast. Set your base, pick your sauce, then add crunch.

A small pantry makes this easy. Stock a few staples and most of these sandwiches become mix-and-match.

Quick Southern sandwich pantry (sugar-free friendly):

Mayo (Duke’s-style or avocado mayo)
Yellow mustard and Dijon
Prepared horseradish (check for added sugar)
Apple cider vinegar
Hot sauce (most are sugar-free, still check)
Cajun seasoning and/or Old Bay
Celery salt
Smoked paprika
Liquid smoke (optional, a little goes a long way)
Sweetener options: allulose or erythritol (or a blend)

Keep it simple: build the Southern flavor with acid (vinegar, pickle brine), heat (hot sauce, pepper), and smoke (paprika, liquid smoke). Sweetness is optional, not required.

Low-carb ‘bread’ that feels Southern (biscuits, buns, and wraps)

Your bread swap sets the tone. It also sets your macros. In most “low-carb Southern sandwich” builds, the base is the biggest source of net carbs, not the meat, not the spices. Pick the base that fits the vibe you want (crispy, soft, bready, or wrap-style), then keep the rest easy.

Here are Southern-friendly options that actually work:

Butter lettuce or iceberg “boats”: Cold, crisp, and clean. Best for hot fried-style fillings, because the crunch mimics a fresh slaw.
Collard green wraps: This feels old-school Southern and holds up well. Blanch the leaves for a few seconds so they fold without tearing, then wrap smoked turkey, ham, or pulled chicken.
Low-carb tortillas: Soft and flexible, great for wraps and pressed quesadilla-style sandwiches. Check labels because some brands use added sugars or higher net carbs than you’d expect.
Cheese chaffle (quick microwave method): Mix a beaten egg with shredded cheese (and a pinch of seasoning), spread it thin on a parchment-lined plate, then microwave in short bursts until set and crisp at the edges. It’s perfect for sliders or “bun” halves when you need speed.
Skillet “keto biscuit” rounds (quick method): Stir almond flour with baking powder, salt, and a fat like melted butter, then fold in egg and a spoon of sour cream or Greek yogurt for a biscuit-like tang. Shape small rounds and cook in a buttered skillet on medium-low, flipping once for a golden top and a tender middle.
Cloud bread or egg-white buns: Light and airy, more “sandwich roll” than biscuit. Best with rich fillings like pimento cheese-style spreads or pulled pork substitutes.
Biscuit-style fathead dough: Mozzarella-based dough gives you that chewy “bready” bite. Use it for hearty builds like sausage, egg, and cheese breakfast sandwiches.

If you’re tracking closely, weigh or measure the base every time. A “little extra” tortilla or a thicker chaffle can swing your net carbs more than you think.

Sugar-free Southern condiments that do not taste ‘diet’

Southern flavor often rides on sauces, and sauces are where sugar hides. The trick is to keep the tang, spice, and savoriness high, so you don’t miss the sweet. Your goal is bold and balanced, not candy-sweet.

How to read labels fast (and avoid hidden sugar):

Skip anything listing added sugar, honey, molasses, cane syrup, dextrose, or “syrup” of any kind.
Watch “healthy” condiments too, especially ketchup, BBQ sauce, and relish.
Check serving sizes. A small listed carb count can stack up fast once you build a sandwich.

Once your label filter is set, use these swaps that still taste like the South:

Vinegar-pepper sauce: Thin, sharp, and punchy. Splash it on pulled chicken, pork-style shoulder roasts, or fried fish sandwiches.
Mustard slaw: Mix shredded cabbage with mustard, mayo, vinegar, celery salt, and black pepper. It brings crunch and “Carolina” energy without sugar.
Mayo-based white sauce: Think Alabama-style, but sugar-free. Use mayo, vinegar, lemon, lots of black pepper, and a little horseradish for bite.
Pickle brine “brightener”: Add a teaspoon to mayo, slaw, or shredded meat. It wakes up flavors like salt does, but with tang.
Hot sauce plus butter: A simple Buffalo-style combo, great on chicken or shrimp. It hits spicy, fatty, and salty all at once.
Smoked spices: Smoked paprika, cumin, and a drop of liquid smoke give BBQ “depth” without needing sugar.

You don’t need a long recipe to make a reliable, sugar-free BBQ sauce. Use a simple formula, then adjust to taste:

Simple sugar-free BBQ sauce formula (stir, warm, taste):

Tomato paste for body
Apple cider vinegar for tang
Smoked paprika, garlic powder, onion powder, black pepper (plus chili flakes if you like heat)
Salt to balance
A small amount of allulose or erythritol to round out the sharp edges (start low)

For seafood and roast beef-style sandwiches, remoulade does a lot of heavy lifting:

Quick remoulade formula (mix and rest 5 minutes):

Mayo + Dijon
Prepared horseradish
Cajun seasoning (or Old Bay)
Lemon juice (and optional pickle relish made without sugar)

The “don’t taste diet” rule is simple: keep acid and salt strong enough, and use sweetener only to smooth the bite, not to make it sweet.

How to get crunch without carbs (breading, frying, and oven options)

Crunch is the fun part, and you can keep it low-carb without losing that Southern fry-house feel. The key is to use coatings that brown fast and stay crisp.

For breading and crusts, these are the most reliable options:

Pork rind crumbs: Big crunch, very low carb. They’re best with fried chicken-style cutlets, because they mimic a thick, craggy crust.
Crushed almond flour mix: Almond flour plus salt, pepper, paprika, and a little grated parmesan makes a solid all-purpose coating. It browns well in a skillet and holds up in the oven.
Parmesan crust: Straight parmesan (or parmesan plus spices) creates a thin, salty shell. It works especially well on fish, because it cooks fast.
Air fryer “crisp without the grease”: Spray lightly with oil, preheat the basket, and cook in a single layer. Flip halfway so both sides brown evenly.

No matter which method you use, crust stays crisp when you follow three rules:

Dry the protein first with paper towels. Moisture is the enemy of browning.
Use hot fat and steady heat. If the oil is too cool, the coating drinks it.
Don’t crowd the pan or basket. Steam makes breading go soft.

If you want the flavor of “fried” without any coating, go Southern with technique instead:

Hard sear for pork chops or chicken cutlets, then finish with a lid for a minute to cook through.
Blackening for fish. Coat with Cajun seasoning, sear in a hot skillet, and finish with lemon and butter. You get crust and spice with basically zero carbs.

Quick safety notes (because good crunch isn’t worth a burn):

For frying, use a high-heat oil you trust (like avocado oil or refined peanut oil if tolerated), and keep the temperature steady so it doesn’t smoke.
Cook chicken to 165°F in the thickest part.
Cook fish until it turns opaque and flakes easily, and cook shrimp until pink and firm. Avoid leaving seafood out at room temp while you prep.

Finally, if you’re tracking macros, keep the math simple and repeatable.

Quick macro method: weigh the cooked protein, then count net carbs mainly from bread and sauces. Most spices and vinegars are close to zero, so don’t overthink them.

Once your base, sauce, and crunch are dialed in, the actual “sandwich recipe” becomes the easy part. You’ll see these building blocks show up again and again in the recipes ahead, because they work.

Iconic Southern classics, remade high-protein, low-carb, and sugar-free (15 recipes)

These are the sandwiches people remember, tomato and mayo on the porch, pimento cheese at the potluck, a hot brown under the broiler. The difference here is simple: more protein, very low net carbs, and no added sugar, while keeping the same salty, tangy, peppery Southern comfort.

A quick reminder before you start: brands matter. Check labels on bologna, deli meats, pickles, giardiniera, and shredded cheeses, because sugar and starch sneak in when you least expect it.

southern-woman-preparing-low-carb-tomato-sandwich-f9badff1 - Keto Sugar Free

Southern Tomato Sandwich, low-carb summer version

This keeps the classic combo (ripe tomato, mayo, salt, pepper), but swaps the bread and bumps protein without changing the vibe. Salting the tomato first makes the flavor pop, and it keeps your “bread” from getting soggy.

Ingredients (1 sandwich)

1 large ripe tomato (about 200 g), sliced into 6 to 8 slices
2 chaffles, or 2 slices keto white bread, or 1 toasted keto bun (about 60 g total)
2 tbsp Duke’s-style mayo (30 g)
1/4 tsp kosher salt (divide)
1/8 tsp black pepper

Optional add-ins

2 oz deli turkey slices (56 g)
1/3 cup cottage cheese (2%) (75 g), blended smooth for a spread
4 thin slices red onion (about 15 g)
1 tsp hot sauce

Directions

Slice the tomato, then lay slices on a paper towel lined plate.
Sprinkle tomato with 1/8 tsp kosher salt, then rest 10 minutes.
Pat tomato slices dry, then season with remaining 1/8 tsp salt and the black pepper.
Toast your chaffle, keto bread, or bun until crisp at the edges.
Spread mayo on both sides of the bread base (or use blended cottage cheese on one side and mayo on the other).
Layer tomato slices (and turkey, if using), then close and eat right away.

Serving size: 1 sandwich

Estimated macros per serving: 390 calories, 27 g protein, 6 g net carbs, 28 g fat (with chaffles and turkey)

Pimento Cheese Sandwich with extra protein (no sugar added)

Pimento cheese should taste sharp, a little smoky, and just spicy enough. Blended cottage cheese makes it creamy and boosts protein, without turning it into “diet food.”

Ingredients (2 sandwiches)

1 cup sharp cheddar, shredded (113 g)
1/2 cup cottage cheese (2%) (113 g)
3 tbsp Duke’s-style mayo (45 g)
1/4 cup diced pimentos, drained (60 g)
1/2 tsp garlic powder
1/8 tsp cayenne pepper
1/4 tsp black pepper
1/4 tsp kosher salt
4 chaffles, or 2 keto buns (about 120 g total)

Optional add-ins

1 scoop unflavored whey isolate (about 25 g)
2 tsp pickle brine

Directions

Blend cottage cheese until smooth, about 20 seconds.
In a bowl, mix cheddar, blended cottage cheese, mayo, pimentos, garlic powder, cayenne, pepper, and salt.
If using whey isolate, sprinkle it in and stir until fully combined.
Cover and chill 30 minutes so it firms up and the flavors settle.
Spread on chaffles or split keto buns, then press gently and serve.

Serving size: 1 sandwich (half the batch)

Estimated macros per serving: 520 calories, 41 g protein, 6 g net carbs, 36 g fat (with chaffles, without whey)

Fried Bologna Sandwich, skillet-crisp and low-carb

This one is pure Southern comfort, salty, tangy, and a little messy. Scoring the bologna keeps it flat, and a fast fry gives those browned edges everyone fights over.

Ingredients (1 sandwich)

2 thick-cut bologna slices (about 4 oz total, 113 g), no sugar added if possible
1 keto bun, toasted (about 60 g), or 4 large iceberg lettuce leaves
1 tbsp Duke’s-style mayo (15 g)
1 tbsp yellow mustard (15 g)
6 dill pickle chips (about 30 g)
1/8 tsp black pepper

Optional add-ins

1 slice cheddar (28 g)
2 thin onion slices (about 10 g)

Directions

Pat bologna dry, then cut 4 small slits around the edge of each slice.
Heat a skillet over medium-high heat.
Fry bologna 2 to 3 minutes per side, until browned and curled edges crisp.
If using cheese, add it on top for the last 30 seconds, then cover to melt.
Spread mayo and mustard on the bun (or onto lettuce “boats”).
Stack bologna and pickles, add pepper, then serve hot.

Serving size: 1 sandwich

Estimated macros per serving: 460 calories, 25 g protein, 5 g net carbs, 36 g fat (with keto bun, no cheese)

southern-belle-kentucky-hot-brown-farmhouse-kitchen-03db5f01 - Keto Sugar Free

Kentucky Hot Brown, open-faced and weeknight friendly

The hot brown is basically a hug under a broiler, creamy sauce, turkey, bacon, and a browned top. Using a chaffle (or cauliflower toast) keeps it low-carb, and you still get that rich Mornay finish.

Ingredients (1 open-faced sandwich)

1 large chaffle, or 1 roasted cauliflower “toast” slice (about 120 g cauliflower)
4 oz cooked turkey breast, sliced (113 g)
2 slices bacon, cooked (about 20 g)
1 tbsp butter (14 g)
1/4 cup heavy cream (60 ml)
1/4 cup shredded cheddar (28 g)
2 tbsp grated Parmesan (10 g)
1/8 tsp nutmeg
1/8 tsp black pepper
Pinch kosher salt (about 1/16 tsp)

Optional add-ins

2 tomato slices (about 60 g)
1 tsp hot sauce

Directions

Heat broiler to high, and set an oven-safe plate or small sheet pan nearby.
Warm chaffle (or cauliflower toast) until dry and lightly crisp.
In a small saucepan, melt butter over medium heat.
Add cream, then whisk in cheddar and Parmesan until smooth.
Season sauce with nutmeg, pepper, and salt.
Top base with turkey and bacon, then spoon sauce over everything.
Broil 2 to 4 minutes, until bubbling and browned in spots.
Rest 2 minutes, then serve.

Serving size: 1 open-faced sandwich

Estimated macros per serving: 635 calories, 49 g protein, 6 g net carbs, 45 g fat

southern-belle-muffuletta-lettuce-wraps-kitchen-e93cfedd - Keto Sugar Free

New Orleans Muffuletta lettuce wrap with olive salad (no sugar)

A good muffuletta is all about the olive salad. Let it sit a bit, then press the wrap so the flavors soak into the meat and cheese. Also, check jar labels, because giardiniera and olives sometimes include sugar.

Ingredients (2 wraps)

6 large romaine leaves (about 120 g), or 2 low-carb tortillas
4 oz deli ham (113 g), sugar-free if possible
4 oz salami (113 g)
4 slices provolone (about 84 g)

Olive salad

1/2 cup green olives, drained and chopped (75 g)
1/3 cup giardiniera, drained and chopped (70 g), no sugar added if possible
1 1/2 tbsp olive oil (22 g)
1 tbsp red wine vinegar (15 g)
1/2 tsp dried oregano
1 small garlic clove, grated (about 3 g)
1/8 tsp black pepper

Directions

Chop olives and giardiniera, then mix with olive oil, vinegar, oregano, garlic, and pepper.
Marinate 15 minutes (30 minutes is even better).
Lay out romaine leaves (or tortillas), then stack ham, salami, and provolone.
Spoon olive salad over the top, pressing it gently into the layers.
Roll tightly, then wrap in parchment or foil and press 5 minutes.
Slice in half and serve.

Serving size: 1 wrap (half the batch)

Estimated macros per serving: 520 calories, 34 g protein, 4 g net carbs, 40 g fat (with lettuce wraps)

Fried Green Tomato BLT, low-carb crunch

You still get that tart bite and crunchy coating, but the breading is pork rind and Parmesan instead of flour and cornmeal. Keep the bacon classic, then add turkey if you want a bigger protein hit.

Ingredients (1 sandwich)

1 medium green tomato (about 180 g), sliced into 4 thick slices
1/2 tsp kosher salt (divide)
1/2 cup pork rind crumbs (25 g)
2 tbsp grated Parmesan (10 g)
1/2 tsp black pepper
1/2 tsp smoked paprika
1 large egg (50 g), beaten
2 tbsp avocado oil (28 g) (or enough for shallow frying)
1 keto bun, toasted (about 60 g), or 2 chaffles
2 tbsp sugar-free mayo (30 g)
3 slices bacon, cooked (about 30 g)
2 lettuce leaves (about 20 g)

Optional add-ins

2 oz deli turkey (56 g)
1 tsp hot sauce

Directions

Salt green tomato slices with 1/4 tsp salt, then rest 10 minutes and pat dry.
Mix pork rind crumbs, Parmesan, pepper, paprika, and remaining 1/4 tsp salt.
Dip each tomato slice in egg, then press into the crumb mixture.
Pan-fry in hot oil 2 to 3 minutes per side, until deep golden.
Drain on a rack or paper towels.
Spread mayo on the bun, then stack lettuce, bacon, and fried green tomatoes (add turkey if using).
Serve right away while the crust is crisp.

Serving size: 1 sandwich

Estimated macros per serving: 610 calories, 35 g protein, 7 g net carbs, 48 g fat

southern-belle-preparing-keto-shrimp-poboy-9a8e4fc5 - Keto Sugar Free

Shrimp Po’Boy bowl-sandwich on a keto bun

A po’boy should be crunchy, saucy, and bright with pickles. This version keeps the same feel, just on a keto bun, with a sugar-free remoulade that takes two minutes.

Ingredients (1 sandwich)

6 oz raw shrimp, peeled and deveined (170 g)
1 large egg (50 g), beaten
1/3 cup almond flour (32 g) or 1/2 cup pork rind crumbs (25 g)
2 tsp Cajun seasoning, sugar-free
1 tbsp avocado oil (14 g) (plus spray if air frying)
1 keto bun, toasted (about 60 g)
1/2 cup shredded lettuce (35 g)
2 tomato slices (about 60 g)
6 dill pickle chips (about 30 g)

Sugar-free remoulade

2 tbsp mayo (30 g)
1 tsp Dijon mustard (5 g)
1 tsp prepared horseradish (5 g)
1 tsp lemon juice (5 g)
1/4 tsp Cajun seasoning

Directions

Pat shrimp very dry, then toss with Cajun seasoning.
Dip shrimp in egg, then coat with almond flour (or pork rind crumbs).
Air fry at 400°F for 6 to 8 minutes, shaking halfway, or pan-fry in oil 2 minutes per side.
Cook until shrimp turn opaque and firm.
Stir remoulade ingredients in a small bowl, then rest 5 minutes.
Build the sandwich with lettuce, tomato, shrimp, pickles, and remoulade.

Serving size: 1 sandwich

Estimated macros per serving: 540 calories, 42 g protein, 8 g net carbs, 34 g fat (with almond flour)

Carolina pulled pork sandwich with vinegar sauce and no-sugar slaw

Carolina BBQ hits different because it’s sharp and peppery, not sweet. The vinegar sauce keeps pork tasting lively for days, so it’s perfect for meal prep.

Ingredients (6 servings)

2 lb pork shoulder (907 g)
1 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 cup chicken broth (120 ml)

Vinegar sauce

1/2 cup apple cider vinegar (120 ml)
1 tbsp yellow mustard (15 g)
1/2 tsp red pepper flakes
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp allulose (optional, 12 g)

No-sugar slaw

3 cups shredded cabbage (210 g)
1/3 cup mayo (80 g)
1 tbsp apple cider vinegar (15 g)
1/4 tsp celery seed
1/4 tsp kosher salt
1/8 tsp black pepper

To serve

6 keto buns (about 360 g) or 6 collard wraps (about 240 g)

Directions

Season pork with salt, pepper, paprika, and garlic powder.
Add broth and pork to a slow cooker, cook on low 8 hours, or pressure cook 60 minutes with natural release.
Shred pork, then return it to the cooker juices.
Whisk vinegar sauce ingredients, then toss with pork to taste (start with half).
Mix slaw ingredients, then chill 20 minutes.
Serve pulled pork on keto buns or collards, topped with slaw.

Serving size: 1 sandwich (about 5 oz cooked pork plus slaw, on keto bun)

Estimated macros per serving: 540 calories, 45 g protein, 8 g net carbs, 35 g fat

Ham and cheese ‘biscuits’ using a keto biscuit base

This scratches the biscuit sandwich itch, but keeps carbs low and protein high. Country ham can be very salty, so taste it first before you add extra salt anywhere.

Ingredients (4 biscuit sandwiches)

2 cups almond flour (224 g)
1 tbsp baking powder (12 g)
1/2 tsp kosher salt (use less if your ham is very salty)
1/2 cup shredded sharp cheddar (56 g)
2 large eggs (100 g)
1/3 cup sour cream (80 g)
3 tbsp melted butter (42 g)
8 oz sliced country ham (227 g)
4 slices sharp cheddar (112 g)

Optional add-ins

1 egg yolk + 1 tsp water (egg wash)
1/4 tsp black pepper

Directions

Heat oven to 350°F, then line a sheet pan with parchment.
Mix almond flour, baking powder, salt, and shredded cheddar.
Whisk eggs, sour cream, and melted butter, then stir into dry ingredients.
Divide into 8 mounds, then shape into biscuit rounds.
Brush with egg wash (optional).
Bake 16 to 20 minutes, until set and browned.
Split biscuits, then fill each sandwich with ham and a slice of cheddar.
Warm 1 to 2 minutes to melt the cheese, then serve.

Serving size: 1 biscuit sandwich

Estimated macros per serving: 610 calories, 35 g protein, 7 g net carbs, 48 g fat

Fried catfish Po’Boy, cornmeal-style without the corn

This crust aims for that cornmeal vibe, crunchy, golden, and spicy, without using corn. Drying the fish first is the difference between crisp and soggy.

Ingredients (2 sandwiches)

2 catfish fillets (about 10 oz total, 283 g)
1 tsp kosher salt (divide)
1/2 tsp black pepper
1/2 tsp paprika
1/4 tsp cayenne pepper
1/2 cup pork rind crumbs (25 g)
2 tbsp almond flour (16 g)
1 large egg (50 g), beaten
3 tbsp avocado oil (42 g) (for shallow frying)
2 keto buns, toasted (about 120 g)

Lemony mayo

3 tbsp mayo (45 g)
2 tsp lemon juice (10 g)
1 tsp Dijon mustard (5 g)

Sugar-free slaw

1 1/2 cups shredded cabbage (105 g)
2 tbsp mayo (30 g)
1 tbsp apple cider vinegar (15 g)
Pinch celery seed
Pinch kosher salt
Pinch black pepper

Directions

Pat catfish very dry, then season with 1/2 tsp salt, pepper, paprika, and cayenne.
Mix pork rind crumbs with almond flour and remaining 1/2 tsp salt.
Dip fish in egg, then press into the crumb mix.
Fry in hot oil 3 to 4 minutes per side, until crisp and cooked through.
Drain on a rack or paper towels.
Stir lemony mayo, then mix slaw and rest 10 minutes.
Build sandwiches with sauce, catfish, and slaw.

Serving size: 1 sandwich

Estimated macros per serving: 630 calories, 45 g protein, 9 g net carbs, 41 g fat

Alabama chicken sandwich with sugar-free white BBQ sauce

White BBQ sauce is tangy, peppery, and built for chicken. Let the sauce rest a few minutes after whisking so it thickens and tastes more balanced.

Ingredients (2 sandwiches)

2 chicken breasts (about 12 oz total, 340 g)
1 tbsp olive oil (14 g)
1 tsp kosher salt (divide)
1 tsp black pepper (divide)
1 tsp garlic powder
1/2 tsp smoked paprika
2 keto buns, toasted (about 120 g)
1 cup shredded lettuce (70 g)
12 dill pickle chips (about 60 g)

Sugar-free white BBQ sauce

1/3 cup mayo (80 g)
2 tbsp apple cider vinegar (30 g)
1 tbsp prepared horseradish (15 g)
2 tsp Dijon mustard (10 g)
1/2 tsp black pepper
1/4 tsp kosher salt
1 tsp lemon juice (5 g)

Optional add-ins

1/4 tsp cayenne pepper
2 tsp hot sauce

Directions

Whisk sauce ingredients, then rest 10 minutes in the fridge.
Season chicken with oil, 1/2 tsp salt, 1/2 tsp pepper, garlic powder, and paprika.
Grill or pan-sear over medium-high heat, 5 to 7 minutes per side, until cooked through.
Rest chicken 5 minutes, then slice.
Spread sauce on buns, then add lettuce, chicken, and pickles.
Serve with extra sauce on the side.

Serving size: 1 sandwich

Estimated macros per serving: 520 calories, 49 g protein, 7 g net carbs, 31 g fat

Blackened fish sandwich with horseradish tartar

Blackened fish tastes bold and smoky, even without breading. The quick tartar, with pickles and horseradish, brings the “fish sandwich” feel back fast.

Ingredients (1 sandwich)

1 tilapia or catfish fillet (6 oz, 170 g)
1 tbsp butter (14 g) or avocado oil (14 g)
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp dried thyme
1/8 tsp cayenne pepper
1/2 tsp kosher salt
1/4 tsp black pepper
1 keto bun (about 60 g) or 4 large lettuce leaves
2 tomato slices (about 60 g)
1/2 cup shredded lettuce (35 g)

Horseradish tartar

2 tbsp mayo (30 g)
1 tbsp chopped dill pickles (15 g)
1 tsp lemon juice (5 g)
1 tsp prepared horseradish (5 g)
Pinch black pepper

Directions

Mix spices with salt and pepper, then coat fish on both sides.
Heat butter in a cast-iron skillet over high heat.
Sear fish 2 to 3 minutes per side, until darkened and cooked through.
Rest fish 2 minutes so it stays juicy.
Stir tartar ingredients.
Build sandwich with tartar, lettuce, tomato, and blackened fish.

Serving size: 1 sandwich

Estimated macros per serving: 460 calories, 39 g protein, 6 g net carbs, 29 g fat (with keto bun)

Cast-iron patty melt on ‘keto rye’ chaffles

A patty melt should taste like diner food, beefy, cheesy, and onion-sweet. The “rye” feel comes from caraway and a tiny bit of cocoa powder (optional), which reads more like toasted rye than chocolate.

Ingredients (1 sandwich)

2 chaffles (about 2 eggs and 1/2 cup cheese total), store-bought or homemade
1/4 tsp caraway seeds
1/8 tsp cocoa powder (optional)
6 oz 80/20 ground beef (170 g)
1/2 tsp kosher salt (divide)
1/4 tsp black pepper
1 medium yellow onion, thin sliced (about 150 g)
1 tbsp butter (14 g) (for onions)
2 slices Swiss cheese (56 g)
1 tsp mustard (optional)

Directions

Cook onion in butter over medium-low heat, stirring often, for 20 to 25 minutes until deep golden.
Meanwhile, season beef with 1/4 tsp salt and pepper, then shape into a thin patty.
Sear patty in a hot skillet 2 to 3 minutes per side, then rest 2 minutes.
Toast chaffles lightly, then sprinkle with caraway (and cocoa powder, if using).
Assemble with Swiss, patty, caramelized onions, and optional mustard.
Toast the whole sandwich in the skillet 1 to 2 minutes per side, pressing gently.

Serving size: 1 patty melt

Estimated macros per serving: 720 calories, 50 g protein, 6 g net carbs, 54 g fat

Fried pork chop sandwich with apple-mustard spread (no sugar)

This tastes like a county fair sandwich, crunchy pork, tangy mustard, and a little apple brightness. Keep the apple part small so it stays low-carb, and let mustard do most of the work.

Ingredients (1 sandwich)

1 boneless pork chop, thin cut (6 oz, 170 g)
1/2 tsp kosher salt (divide)
1/2 tsp black pepper
1/2 tsp paprika
1 large egg (50 g), beaten
1/2 cup pork rind crumbs (25 g)
1 tbsp grated Parmesan (5 g)
2 tbsp avocado oil (28 g)
1 keto bun, toasted (about 60 g)

Apple-mustard spread

1 1/2 tbsp Dijon mustard (22 g)
1 tbsp unsweetened applesauce (15 g)
1 tsp apple cider vinegar (5 g)
1 to 2 tsp allulose (optional, 4 to 8 g)
Pinch kosher salt

Optional add-ins

1/2 cup sugar-free slaw (about 70 g)
4 pickle chips (about 20 g)

Directions

Pound pork chop to an even thinness, about 1/4-inch.
Season with 1/4 tsp salt, pepper, and paprika.
Mix pork rind crumbs with Parmesan and remaining 1/4 tsp salt.
Dip chop in egg, then press into crumbs.
Fry in hot oil 2 to 3 minutes per side, until crisp and cooked through.
Mix spread ingredients, then taste and adjust sweetness if needed.
Build sandwich on toasted bun with spread, pork chop, and optional slaw.

Serving size: 1 sandwich

Estimated macros per serving: 650 calories, 46 g protein, 8 g net carbs, 45 g fat

Mississippi slugburger, pan-crisp and high protein

A slugburger is all about that crisp outside and tender inside, usually stretched with fillers. Here, pork rinds and Parmesan give you the same pan-crisp effect, without flour or cornmeal.

Ingredients (2 burgers)

10 oz ground beef (85/15 or 80/20) (283 g)
1 large egg (50 g)
1/3 cup pork rind crumbs (17 g)
2 tbsp grated Parmesan (10 g)
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 tsp garlic powder
1 tbsp avocado oil (14 g), for frying
2 keto buns, toasted (about 120 g)

To serve

2 tbsp yellow mustard (30 g)
12 dill pickle chips (about 60 g)
6 thin onion slices (about 30 g)

Directions

Mix beef, egg, pork rind crumbs, Parmesan, salt, pepper, and garlic powder until just combined.
Shape into 2 thin patties, then press edges flat.
Heat oil in a skillet over medium-high.
Pan-fry patties 3 to 4 minutes per side, until browned and cooked through.
Drain briefly on paper towels to keep the crust crisp.
Assemble on toasted buns with mustard, pickles, and onion.

Serving size: 1 burger

Estimated macros per serving: 640 calories, 43 g protein, 7 g net carbs, 46 g fat

Tea sandwich favorites and party sandwiches that stay low-carb (15 recipes)

Tea sandwiches and party sliders are made for sharing, but they can also be where carbs and hidden sugar pile up fast. The fix is simple: keep the fillings protein-forward, skip sweet relish and sugary glazes, and use sturdy low-carb bases like chaffle triangles, cucumber rounds, lettuce cups, keto rolls, and cheese crisps.

These recipes also hold up well for potlucks and lunchboxes. A quick chill firms spreads, tight wrapping prevents sogginess, and a little acid (lemon, pickle juice, Dijon) keeps flavors bright even after a night in the fridge.

Chicken salad tea sandwiches with celery and pecans (no sugar)

Crunchy celery and toasted pecans make this feel classic, while dill and lemon keep it fresh. Use shredded chicken breast for a clean protein base, or rotisserie chicken if the label stays sugar-free.

Ingredients (makes 8 to 10 tea sandwiches)

2 cups cooked shredded chicken breast (about 280 g)
1/3 cup mayonnaise (80 g)
1 1/2 tsp Dijon mustard (8 g)
1/2 cup celery, finely diced (about 60 g)
1/3 cup toasted pecans, chopped (about 35 g)
1 tbsp fresh dill, chopped (about 4 g)
1 tbsp lemon juice (15 g)
1/4 tsp kosher salt
1/4 tsp black pepper
8 to 10 chaffle triangles (from 2 to 3 chaffles), or 24 cucumber slices (about 300 g)

Directions

Stir mayo, Dijon, dill, lemon juice, salt, and pepper in a bowl.
Add chicken, celery, and pecans, then mix until evenly coated.
Cover and chill for 30 to 60 minutes for the best flavor.
Spoon onto chaffle triangles, or top cucumber slices and press another slice on top.
Serve cold, or pack in a chilled container for parties.

Serving size: 2 tea sandwiches (or 6 cucumber “sandwich” bites)

Estimated macros per serving: 310 calories, 22 g protein, 3 g net carbs, 23 g fat (with cucumber base)

Cucumber ‘sandwiches’ with herby cream cheese and smoked salmon

These look fancy, but they’re almost no work. Thick cucumber rounds act like crisp “bread,” and smoked salmon brings serious protein without cooking.

Ingredients (makes 4 to 6 pieces)

1 large cucumber, cut into 12 thick slices (about 300 g)
3 oz smoked salmon (85 g)
3 tbsp cream cheese, softened (45 g)
1 tbsp fresh dill, chopped (about 4 g)
1/2 tsp lemon zest
1 tsp lemon juice (5 g)
1/8 tsp black pepper
Pinch kosher salt (optional, smoked salmon is salty)

Directions

Pat cucumber slices dry with paper towels.
Mix cream cheese, dill, lemon zest, lemon juice, and pepper until smooth.
Spread a small amount on 6 cucumber slices.
Fold salmon into ribbons, then place on top of the spread.
Cap with remaining cucumber slices and press gently.
Chill 10 minutes before serving for cleaner bites.

Serving size: 4 to 6 pieces

Estimated macros per serving: 220 calories, 14 g protein, 3 g net carbs, 17 g fat

Egg salad sandwiches with a Southern deviled egg twist

This tastes like deviled eggs you can pack for lunch. Pickle juice adds tang without sugar, and paprika gives it that familiar Southern finish.

Ingredients (makes 4 servings)

6 large eggs
1/3 cup mayonnaise (80 g)
1 tbsp yellow mustard (15 g)
2 tsp pickle juice (10 g)
1/4 cup celery, finely diced (about 30 g)
1/4 tsp smoked paprika (plus extra for garnish)
1/4 tsp kosher salt
1/4 tsp black pepper
8 butter lettuce leaves, or 8 slices keto bread (optional)

Directions

Place eggs in a saucepan, cover with water, then bring to a full boil.
Turn off heat, cover, and rest 10 minutes.
Move eggs to an ice bath for 5 minutes, then peel.
Chop eggs, then mash lightly in a bowl.
Stir in mayo, mustard, pickle juice, celery, paprika, salt, and pepper.
Spoon into lettuce cups, or spread onto keto bread and slice into quarters.

Serving size: 2 lettuce cups (or 1 sandwich)

Estimated macros per serving: 320 calories, 15 g protein, 2 g net carbs, 28 g fat (lettuce cups)

Funeral ‘sliders’ on keto rolls with ham, Swiss, and butter-onion topping

That buttery, poppy seed topping is the whole point, so don’t skip it. This version keeps the vibe, but skips brown sugar and uses a sugar-free roll option.

Ingredients (makes 12 sliders)

12 small keto rolls (store-bought)
12 oz sliced deli ham, sugar-free if possible (340 g)
6 slices Swiss cheese, halved (about 170 g)
4 tbsp butter, melted (56 g)
1 tbsp Dijon mustard (15 g)
1 1/2 tsp poppy seeds
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp black pepper

Directions

Heat oven to 350°F.
Slice rolls as a slab, keeping tops and bottoms intact.
Layer ham and Swiss on the bottom slab, then place tops back on.
Stir butter, Dijon, poppy seeds, onion powder, garlic powder, and pepper.
Brush topping all over the rolls.
Cover with foil and bake 12 minutes.
Uncover and bake 5 to 7 minutes, until tops look glossy and lightly browned.
Cool 5 minutes, then cut into 12 sliders.

Serving size: 1 slider

Estimated macros per serving: 220 calories, 12 g protein, 4 g net carbs, 16 g fat

Ritz-style party sandwich bites using cheese crisps

Cheese crisps give you that cracker crunch without flour. Keep fillings thick, not runny, and these will hold up on a party tray.

Ingredients (base filling, makes about 20 bites)

2 cups baked cheese crisps (about 40 pieces, homemade or store-bought)
6 oz deli turkey, chopped (170 g)
2 tbsp mayonnaise (30 g)
2 tbsp cream cheese, softened (30 g)
1 tbsp diced pimentos, drained (15 g)
1/4 tsp garlic powder
1/8 tsp black pepper

Flavor variation 1 (turkey pimento)

Add 1/4 cup sharp cheddar, shredded (28 g)
Add 1/4 tsp smoked paprika

Flavor variation 2 (ham spread)

Swap turkey for 6 oz chopped ham (170 g)
Add 1 tsp Dijon mustard (5 g)
Add 1 tbsp minced dill pickles (15 g)

Directions

Mix turkey, mayo, cream cheese, pimentos, garlic powder, and pepper until spreadable.
If using a variation, stir in the extra ingredients.
Spoon about 1 teaspoon filling onto a cheese crisp.
Top with a second cheese crisp and press gently.
Chill 15 minutes before serving so the filling firms up.

Serving size: 2 bites

Estimated macros per serving: 180 calories, 12 g protein, 2 g net carbs, 14 g fat

Dilly chicken sandwich spread with pickles and fresh dill

This is the “keep it in the fridge” kind of spread. It works on celery sticks for crunch, or keto bread when you want a real sandwich.

Ingredients (makes 4 servings)

2 cups cooked chopped chicken breast (about 280 g)
1/3 cup mayonnaise (80 g)
1/3 cup dill pickles, diced (about 55 g)
1 tbsp fresh dill, chopped (about 4 g)
1/2 tsp garlic powder
1/4 tsp black pepper
1 tsp pickle juice (5 g)
Celery sticks, cucumber planks, or keto bread, for serving

Directions

Stir mayo, pickle juice, dill, garlic powder, and pepper in a bowl.
Fold in chicken and diced pickles.
Cover and chill at least 30 minutes.
Serve on celery sticks, cucumber planks, or keto bread.

Serving size: 1/2 cup spread

Estimated macros per serving: 330 calories, 26 g protein, 2 g net carbs, 24 g fat

Make-ahead and storage: Store airtight up to 4 days. Stir before serving.

Virginia ham club in a lettuce wrap (bacon included)

This hits the salty-sweet vibe of a classic club, but stays crisp and light in butter lettuce. Blotting the tomato takes one minute and saves the whole wrap.

Ingredients (makes 2 wraps)

4 large butter lettuce leaves
6 oz sliced Virginia or country ham (170 g)
4 oz sliced turkey breast (113 g, optional for extra protein)
4 slices bacon, cooked (about 40 g)
2 oz cheddar, sliced (56 g)
4 tomato slices (about 120 g)
2 tbsp mayonnaise (30 g)
1/4 tsp black pepper

Directions

Lay lettuce leaves on a board and pat dry.
Blot tomato slices with paper towels, then season with pepper.
Spread mayo down the center of each lettuce “wrap.”
Layer ham, optional turkey, cheddar, bacon, and tomato.
Fold sides in, roll tight, then slice in half.

Serving size: 1 wrap

Estimated macros per serving: 520 calories, 37 g protein, 4 g net carbs, 39 g fat

Crawfish roll, Southern cousin to lobster roll, in a low-carb wrap

Crawfish makes a rich, briny filling that feels like a treat. Drain it well first, or the dressing turns watery fast.

Ingredients (makes 2 rolls)

8 oz cooked crawfish tails, well-drained (227 g)
1/4 cup mayonnaise (60 g)
1 tbsp lemon juice (15 g)
1/2 tsp Cajun seasoning (sugar-free)
1/3 cup celery, finely diced (about 40 g)
1 tbsp green onion, thin sliced (about 8 g)
1/8 tsp black pepper
2 keto hot dog buns, or 2 low-carb tortillas

Directions

Pat crawfish tails dry, then chop roughly.
Mix mayo, lemon juice, Cajun seasoning, and pepper.
Fold in crawfish, celery, and green onion.
Chill 20 minutes so it tightens up.
Spoon into buns, or wrap in tortillas and slice on a bias.

Serving size: 1 roll

Estimated macros per serving: 410 calories, 28 g protein, 6 g net carbs, 28 g fat (with keto bun)

Pimento cheese cucumber boats for baby showers and brunch

Cucumber boats stay crisp longer than bread, which makes them great for brunch boards. Boost protein with cottage cheese, then keep the seasoning sharp.

Ingredients (makes 6 boats)

3 medium cucumbers, halved lengthwise (about 600 g)
1 cup sharp cheddar, shredded (113 g)
1/2 cup cottage cheese, blended smooth (113 g)
2 tbsp mayonnaise (30 g)
1/4 cup diced pimentos, drained (60 g)
1/4 tsp garlic powder
1/8 tsp cayenne pepper
1/4 tsp black pepper
Pinch kosher salt
Garnish: paprika, chopped chives, or minced pickled jalapeños

Directions

Scoop cucumber centers with a spoon to create a trough.
Pat cucumber dry, then chill while you mix filling.
Stir cheddar, blended cottage cheese, mayo, pimentos, and seasonings.
Pipe or spoon filling into cucumber boats.
Garnish and chill 15 minutes before serving.

Serving size: 1 cucumber boat

Estimated macros per serving: 170 calories, 10 g protein, 3 g net carbs, 13 g fat

Turkey and bacon tea sandwiches with peppery mayo

These cut clean, stack neatly, and taste even better cold. The trick is chilling the assembled sandwiches before slicing.

Ingredients (makes 8 tea sandwiches)

4 slices keto bread
6 oz deli turkey (170 g)
4 slices bacon, cooked (about 40 g)
2 tbsp mayonnaise (30 g)
1/2 tsp black pepper
1/2 tsp hot sauce (optional)
2 lettuce leaves (optional, for extra crunch)

Directions

Mix mayo, black pepper, and hot sauce.
Spread peppery mayo on all bread slices.
Layer turkey and bacon (and lettuce if using), then close sandwiches.
Wrap tightly and chill 30 minutes for clean edges.
Trim crusts, then slice each sandwich into 2 triangles or 2 rectangles.

Serving size: 2 tea sandwiches

Estimated macros per serving: 340 calories, 22 g protein, 6 g net carbs, 24 g fat

Shrimp salad lettuce cups with lemon and Old Bay

Old Bay and lemon make shrimp taste like summer. If you start with raw shrimp, cook it fast and chill it before mixing so the salad stays thick.

Ingredients (makes 4 servings)

1 lb raw shrimp, peeled and deveined (454 g), or cooked shrimp
1/3 cup mayonnaise (80 g)
1/2 cup celery, finely diced (about 60 g)
1 tbsp lemon juice (15 g)
1 tsp Old Bay seasoning
1/4 tsp black pepper
2 tbsp diced dill pickles (optional, 30 g)
8 to 12 romaine leaves, for cups

Directions

If shrimp is raw, boil water with a big pinch of salt.
Add shrimp and cook 2 to 3 minutes, until pink and firm.
Drain and chill shrimp in an ice bath for 2 minutes, then pat dry and chop.
Mix mayo, lemon juice, Old Bay, pepper, and optional pickles.
Fold in shrimp and celery, then chill 20 minutes.
Spoon into romaine leaves and serve cold.

Serving size: 2 to 3 lettuce cups

Estimated macros per serving: 300 calories, 25 g protein, 2 g net carbs, 20 g fat

Mini keto biscuit sandwich bites with sausage and cheddar

These are made for brunch trays and freezer stashes. Bake the biscuits small, then fill with sausage and cheddar while they’re still warm.

Ingredients (makes 12 mini bites)

1 1/2 cups almond flour (168 g)
1 1/2 tsp baking powder
1/2 tsp kosher salt
1/3 cup shredded cheddar (38 g)
2 large eggs (100 g)
1/3 cup sour cream (80 g)
2 tbsp melted butter (28 g)
6 oz breakfast sausage (170 g), formed into 12 mini patties
6 oz cheddar, sliced or shredded (170 g)

Directions

Heat oven to 350°F and line a sheet pan with parchment.
Mix almond flour, baking powder, salt, and shredded cheddar.
Whisk eggs, sour cream, and melted butter, then stir into dry ingredients.
Scoop 12 small mounds, then shape into mini biscuits.
Bake 14 to 16 minutes, until set and lightly browned.
Pan-cook sausage patties 2 to 3 minutes per side, until cooked through.
Split biscuits, then add sausage and cheddar.
Warm 1 to 2 minutes so cheese softens, then serve.

Serving size: 1 mini bite

Estimated macros per serving: 260 calories, 12 g protein, 3 g net carbs, 22 g fat

Freezer tip: Freeze assembled bites wrapped individually up to 2 months. Thaw overnight, then warm in the oven.

Smoked chicken and mustard slaw wrap for meal prep

This wrap eats like BBQ without the sugar. The mustard slaw stays crisp if you keep it separate until you’re ready to roll.

Ingredients (makes 2 wraps)

10 oz cooked smoked chicken breast, sliced (283 g), or baked chicken with smoked paprika
2 low-carb tortillas
2 cups shredded cabbage (about 140 g)
2 tbsp mayonnaise (30 g)
1 tbsp yellow mustard (15 g)
1 tbsp apple cider vinegar (15 g)
1/4 tsp celery seed
1/4 tsp kosher salt
1/4 tsp black pepper

Directions

Mix mayo, mustard, vinegar, celery seed, salt, and pepper.
Toss dressing with cabbage, then chill 15 minutes.
Lay tortillas flat, then add chicken down the center.
Top with slaw, then roll tight and slice in half.

Serving size: 1 wrap

Estimated macros per serving: 430 calories, 40 g protein, 8 g net carbs, 24 g fat

Storage: Keep slaw and chicken separate up to 4 days, then assemble. This prevents sogginess.

Tuna melt chaffle squares, crispy and kid-friendly

Chaffles turn into little “toast” squares that hold a tuna melt without falling apart. Keep the tuna mix thick, and broil fast for bubbly cheese.

Ingredients (makes 4 servings, 2 squares each)

2 chaffles, cooled and cut into 8 squares
2 cans tuna in water, drained well (10 oz total, 283 g)
1/4 cup mayonnaise (60 g)
1 tbsp Dijon mustard (15 g)
2 tbsp celery, finely diced (about 15 g)
1 tbsp dill pickles, minced (15 g), sugar-free
1/4 tsp black pepper
1 cup shredded cheddar (113 g)

Directions

Heat broiler to high and line a sheet pan with foil.
Mix tuna, mayo, Dijon, celery, pickles, and pepper.
Place chaffle squares on the pan, then mound tuna salad on each.
Top each square with cheddar.
Broil 1 to 2 minutes, watching closely, until cheese bubbles and spots brown.
Cool 2 minutes before serving.

Serving size: 2 squares

Estimated macros per serving: 360 calories, 30 g protein, 3 g net carbs, 25 g fat

Bacon, tomato, and avocado stack on chaffles (BLT’s cooler cousin)

This is a BLT that cleaned up and got organized. Keep chaffles crisp, season the avocado with lime and salt, and blot the tomato so nothing turns soft.

Ingredients (makes 2 servings)

2 chaffles, toasted until crisp
6 slices bacon, cooked (about 60 g)
1 medium tomato, sliced (about 180 g)
1 ripe avocado, sliced (about 150 g)
1 tbsp mayonnaise (15 g)
1 tsp lime juice (5 g)
1/4 tsp kosher salt
1/4 tsp black pepper
2 lettuce leaves (optional)

Directions

Toast chaffles again right before building, so they stay crisp.
Blot tomato slices dry, then season with pepper.
Toss avocado with lime juice and salt.
Spread mayo on chaffles, then layer lettuce (if using), tomato, bacon, and avocado.
Press gently and serve right away.

Serving size: 1 stacked chaffle sandwich

Estimated macros per serving: 540 calories, 18 g protein, 6 g net carbs, 48 g fat

Party tray tip: For any cucumber or lettuce-based “sandwich,” pat the base dry first, then chill the filling. Those two steps do more than any fancy trick.

Unique, hearty, and grilled Southern sandwiches for when you want something different (20 recipes)

Sometimes you want Southern comfort, but not the same old rotation. This set is for those days. You’ll find a few “weird” classics made smarter (yes, pineapple and banana-mayo are here), plus grilled, crispy, salty favorites that still stay high-protein, low-carb, and sugar-free (no added sugar, and label-aware).

A quick reminder: net carbs mostly come from the bread base and any fruit add-ins. So these recipes keep fruit portions measured, sauces simple, and proteins generous.

Pineapple sandwich, sugar-free and high-protein (yes, really)

Using unsweetened pineapple in a tight portion keeps the vibe without turning it into dessert. The salty ham does the heavy lifting, like prosciutto with melon.

Ingredients (1 sandwich)

2 slices keto bread, toasted (about 60 g), or 4 butter lettuce leaves
2 tbsp mayo or Greek yogurt-mayo blend (30 g)
2 oz deli ham (56 g)
2 oz deli turkey (56 g)
2 pineapple rings, unsweetened, drained well (about 40 g)
Pinch kosher salt
Pinch black pepper

Directions

Pat pineapple very dry with paper towels.
Stir mayo (or yogurt blend) with salt and pepper.
Spread sauce on bread, or on the inside of lettuce leaves.
Layer ham, turkey, then pineapple.
Close, press gently, and slice.

Net carb note: With keto bread, expect about 6 to 9 g net carbs, mostly from bread and pineapple.
Smaller serving option: Make it open-faced (1 slice bread) or use lettuce to drop carbs further.
Serving size: 1 sandwich
Estimated macros per serving: 410 calories, 33 g protein, 7 g net carbs, 27 g fat (with keto bread and mayo)

Banana and mayonnaise sandwich, revamped to fit low-carb goals

This one stays a treat option. You get the banana “idea” with either a tiny slice or banana extract, then add protein so it doesn’t feel like a sugar hit.

Ingredients (1 sandwich)

2 slices keto bread, toasted (about 60 g), or 1 large low-carb tortilla
1 tbsp mayo (15 g)
2 tbsp cream cheese, softened (30 g)
1 to 2 thin banana slices (10 to 20 g), or 2 to 3 drops banana extract
2 slices turkey bacon, cooked (about 30 g)
Pinch cinnamon (optional)
Pinch kosher salt

Directions

Mix cream cheese with mayo and a pinch of salt.
Add banana extract (if using).
Spread mixture on toasted bread.
Add turkey bacon and the measured banana slices (if using).
Close, press lightly, and eat right away.

If you’re strict keto, skip the banana slices and use extract only, or choose another sandwich in this list.

Serving size: 1 sandwich
Estimated macros per serving: 420 calories, 22 g protein, 6 g net carbs (extract option, keto bread), 32 g fat

Peanut butter and onion sandwich with extra protein

It sounds odd until you taste it. The onion adds sharp crunch, like pickles do, and peanut butter turns savory when you add salt and pepper.

Ingredients (1 sandwich)

2 slices keto bread, toasted (about 60 g)
2 tbsp no-sugar peanut butter (32 g)
6 to 8 very thin onion slices (about 20 g)
3 oz sliced turkey (85 g), or 1/2 cup pulled chicken (about 75 g)
Pinch kosher salt
Pinch black pepper

Directions

Spread peanut butter on both bread slices.
Layer turkey (or pulled chicken) on one side.
Add onion slices, then season with salt and pepper.
Close and press for 30 seconds so it holds together.
Slice and serve.

Serving size: 1 sandwich
Estimated macros per serving: 520 calories, 38 g protein, 7 g net carbs, 34 g fat

Grilled pimento cheese and mortadella, crispy and salty

Mortadella plus pimento cheese eats like a Southern grilled cheese with an Italian accent. Keep the heat low so the filling melts before the bread browns too hard.

Ingredients (1 sandwich)

2 slices keto bread, or 2 chaffle halves (about 60 g bread)
2 oz mortadella (56 g)
1/3 cup pimento cheese (about 80 g)
1 tsp butter or ghee (5 g)

Directions

Spread pimento cheese on the inside of both bread slices.
Add mortadella, then close the sandwich.
Butter the outside lightly.
Grill in a skillet on medium-low, 3 to 4 minutes per side.
Rest 1 minute, then slice.

Macro note: Mortadella and pimento cheese can be high sodium, so pair with a no-salt side if needed.
Serving size: 1 sandwich
Estimated macros per serving: 610 calories, 27 g protein, 6 g net carbs, 51 g fat

The Elvis, low-carb style with peanut butter, banana flavor, and bacon

You get the sweet, salty, creamy combo without a sugar crash. Banana extract keeps it familiar, and bacon makes it feel like a real meal.

Ingredients (1 sandwich)

2 slices keto bread (about 60 g)
2 tbsp no-sugar peanut butter (32 g)
3 slices bacon, cooked (about 30 g)
2 to 3 drops banana extract, or 1 thin banana slice (10 g)
1 tsp butter (5 g), for pan-toasting

Directions

Spread peanut butter on bread.
Add bacon and banana extract (or the measured slice).
Close sandwich and butter the outside.
Pan-toast on medium-low, 2 to 3 minutes per side.
Slice and serve hot.

Lower-carb option: Make it open-faced (1 slice bread).
Serving size: 1 sandwich
Estimated macros per serving: 560 calories, 24 g protein, 7 g net carbs, 46 g fat

Grilled ham and apple sandwich with sharp cheddar (no added sugar)

This is sweet-and-salty in a controlled way. The trick is paper-thin apple, so you get aroma and crunch, not a big carb load.

Ingredients (1 sandwich)

2 slices keto bread (about 60 g)
3 oz ham (85 g)
1 oz sharp cheddar, sliced (28 g)
6 very thin apple slices (about 25 g)
1 tsp Dijon mustard (5 g)
1 tsp butter (5 g)

Directions

Slice apple as thin as you can, then pat dry.
Spread Dijon on one bread slice.
Layer ham, cheddar, then apple.
Close sandwich and butter the outside.
Grill on medium-low, 3 to 4 minutes per side.

Serving size: 1 sandwich
Estimated macros per serving: 430 calories, 30 g protein, 8 g net carbs, 28 g fat

Ultimate fried egg sandwich with BBQ bacon and sugar-free sauce

This tastes like a diner breakfast sandwich that wandered into a BBQ joint. The sugar-free BBQ mayo gives you smoke and tang without syrupy sweetness.

Ingredients (1 sandwich)

1 keto bun, split (about 60 g)
3 slices bacon (about 30 g)
2 large eggs (100 g)
1 slice cheddar (28 g)
1/2 tsp sugar-free BBQ seasoning
1 tbsp mayo (15 g)
1 tsp apple cider vinegar (5 g)
1/2 tsp smoked paprika

Directions

Season bacon with BBQ seasoning, then cook until crisp.
Stir mayo with vinegar and smoked paprika.
Fry eggs to your liking, keeping yolks set if you prefer less mess.
Toast bun, then spread BBQ mayo on both sides.
Stack cheese, eggs, bacon, then close and serve.

Serving size: 1 sandwich
Estimated macros per serving: 610 calories, 33 g protein, 6 g net carbs, 49 g fat

Meat loaf burger, slice-and-sear for fast dinners

This eats like a burger and a meatloaf sandwich at the same time. Make the loaf once, then sear slices all week.

Ingredients (4 servings)

1 lb ground beef (454 g)
1 large egg (50 g)
1/2 cup grated Parmesan (50 g)
1 tsp onion powder
1 tsp garlic powder
1 tsp kosher salt
1/2 tsp black pepper
4 slices cheddar (112 g)
4 keto buns (about 240 g)
12 pickle chips (about 60 g)
Yellow mustard, to taste

Directions

Heat oven to 375°F.
Mix beef, egg, Parmesan, seasonings, and salt until just combined.
Shape into a loaf, then bake 35 to 45 minutes, until cooked through.
Cool 10 minutes, then slice into 4 thick pieces.
Sear slices in a skillet 1 to 2 minutes per side, add cheddar to melt.
Serve on buns with pickles and mustard.

Meal prep and freezer notes: Freeze baked slices wrapped individually up to 2 months, then sear from thawed.
Serving size: 1 sandwich
Estimated macros per serving: 650 calories, 44 g protein, 7 g net carbs, 47 g fat

Sweet tea fried chicken sandwich, sugar-free brine and crunchy crust

The tea brine brings that porch-swing flavor. Pork rind crumbs give you a loud crunch without flour.

Ingredients (2 sandwiches)

2 chicken thighs, boneless and skinless (about 10 oz, 283 g)
1 cup brewed black tea, cooled (240 ml)
1 tbsp allulose or erythritol (12 g)
1 tbsp kosher salt (15 g)
1 tbsp lemon juice (15 g)
1 cup pork rind crumbs (50 g)
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp black pepper
1 large egg (50 g), beaten
2 keto buns (about 120 g)
Pickles, optional

Directions

Brine chicken in tea, sweetener, salt, and lemon, 2 to 6 hours.
Pat chicken dry.
Mix pork rind crumbs with spices.
Dip chicken in egg, then press into crumbs.
Air fry at 390°F for 14 to 18 minutes, flipping halfway, or shallow fry until golden.
Cook chicken to 165°F in the thickest part.
Assemble on buns with pickles.

Serving size: 1 sandwich
Estimated macros per serving: 590 calories, 46 g protein, 8 g net carbs, 39 g fat

Cornmeal-crusted soft-shell crab sandwich without the cornmeal

This hits that boardwalk crunch with a Southern seasoning twist. Pork rinds plus Parmesan brown fast, so don’t walk away from the pan.

Ingredients (2 sandwiches)

2 soft-shell crabs, cleaned (about 8 oz total, 227 g)
1/2 cup pork rind crumbs (25 g)
1/4 cup grated Parmesan (25 g)
2 tsp Old Bay seasoning
1 large egg (50 g), beaten
3 tbsp avocado oil (42 g)
2 keto buns, or romaine wraps

Lemony mayo

3 tbsp mayo (45 g)
2 tsp lemon juice (10 g)
1 tsp Dijon mustard (5 g)

Directions

Check crabs for any remaining bits to trim, then pat very dry.
Mix pork rind crumbs, Parmesan, and Old Bay.
Dip crab in egg, then coat well in crumb mix.
Fry in hot oil 2 to 3 minutes per side, until crisp.
Drain on a rack, then stir lemony mayo.
Assemble on buns or lettuce, add sauce, and serve.

Serving size: 1 sandwich
Estimated macros per serving: 540 calories, 31 g protein, 6 g net carbs, 42 g fat (keto bun varies)

Georgia Cajun chicken sandwich with heat and slaw

Blackened chicken plus cool slaw is a classic contrast. You control the heat by changing the spice, not the portion size.

Ingredients (2 wraps)

2 chicken breasts (about 12 oz, 340 g)
1 tbsp olive oil (14 g)
2 tsp Cajun seasoning, sugar-free
1/2 tsp kosher salt
2 low-carb tortillas (or low-carb wraps)
Dill pickles, optional

Slaw

2 cups shredded cabbage (140 g)
3 tbsp mayo (45 g)
1 tbsp apple cider vinegar (15 g)
1 tsp Cajun seasoning
Pinch black pepper

Directions

Toss chicken with oil, Cajun seasoning, and salt.
Grill or sear 5 to 7 minutes per side, until cooked through.
Rest 5 minutes, then slice.
Mix slaw ingredients and let sit 10 minutes.
Build wraps with slaw, chicken, and pickles.

Heat options: Use mild Cajun seasoning, or add cayenne if you want it louder.
Serving size: 1 wrap
Estimated macros per serving: 460 calories, 44 g protein, 8 g net carbs, 27 g fat

New Orleans style roast beef ‘debris’ sandwich on a keto roll

This is messy in the best way. The shredded beef soaks into the roll, so you get that “dipped” feel without a sugary gravy.

Ingredients (6 servings)

2 lb chuck roast (907 g)
2 tsp kosher salt
1 tsp black pepper
2 tsp Cajun seasoning, sugar-free
4 garlic cloves, smashed
2 cups beef broth (480 ml)
1 tsp Worcestershire sauce, sugar-free if possible (optional)
1/4 tsp xanthan gum (optional, for thickening)
6 keto rolls (about 360 g)
6 slices provolone (168 g)

Directions

Add roast, seasonings, garlic, and broth to a slow cooker.
Cook on low 8 hours, until shreddable.
Shred beef in the juices.
If you want thicker juices, whisk xanthan gum into hot liquid.
Warm rolls, then dip the cut side lightly in the juices.
Pile on beef, top with provolone, and serve.

Serving size: 1 sandwich
Estimated macros per serving: 620 calories, 51 g protein, 8 g net carbs, 41 g fat

Turkey and collard green wrap with pepper vinegar

This one feels like something a grandma would approve of. Pepper vinegar cuts through rich turkey and cheese like a bright little spotlight.

Ingredients (2 wraps)

2 large collard leaves (about 80 g)
8 oz sliced turkey breast (227 g)
2 slices provolone or cheddar (56 g)
2 tbsp pepper vinegar (or hot pepper sauce) (30 ml)
8 dill pickle chips (about 40 g)
Pinch black pepper

Directions

Boil a wide pan of water.
Blanch collards 20 to 30 seconds, then chill in cold water.
Pat dry, then trim thick stems so the leaf folds easily.
Layer turkey, cheese, and pickles on each leaf.
Splash with pepper vinegar, add black pepper, then roll tight.
Slice in half and serve.

Serving size: 1 wrap
Estimated macros per serving: 310 calories, 35 g protein, 3 g net carbs, 17 g fat

Pulled chicken with sugar-free mustard BBQ sauce

Mustard BBQ tastes bold without needing sugar. It’s tangy, peppery, and perfect with pickles.

Ingredients (4 servings)

2 lb chicken thighs or breasts (907 g)
1/2 cup chicken broth (120 ml)
1 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
4 keto buns (about 240 g)
Dill pickles, for serving

Mustard BBQ sauce

1/3 cup yellow mustard (80 g)
1/4 cup mayo (60 g)
2 tbsp apple cider vinegar (30 g)
1/2 tsp smoked paprika
1/2 tsp black pepper
1 tbsp allulose (optional, 12 g)

Directions

Cook chicken with broth, salt, pepper, and garlic powder (slow cooker low 6 hours, or simmer covered 25 to 30 minutes).
Shred chicken, then return it to the pot.
Stir sauce ingredients, then toss with chicken to taste.
Toast buns and pile on chicken.
Top with pickles and serve.

Serving size: 1 sandwich
Estimated macros per serving: 520 calories, 45 g protein, 8 g net carbs, 31 g fat

Spicy sausage and sautéed peppers sandwich on a keto hoagie

It’s weeknight food that still feels like a treat. Let the peppers get a little brown, because that’s where the flavor hides.

Ingredients (2 sandwiches)

2 sugar-free sausage links (about 8 oz, 227 g)
1 tbsp olive oil (14 g)
1 bell pepper, sliced (about 150 g)
1/2 onion, sliced (about 75 g)
1/2 tsp kosher salt
1/2 tsp black pepper
4 slices provolone (112 g)
2 keto hoagie rolls (about 140 g)

Directions

Brown sausage in a skillet over medium heat, 4 to 5 minutes total.
Add a splash of water, cover, and cook 6 to 8 minutes until done.
Move sausage aside, then sauté peppers and onions in olive oil.
Season with salt and pepper, and cook until softened and browned at edges.
Add sausage back, top with provolone, then cover to melt.
Serve in rolls.

Serving size: 1 sandwich
Estimated macros per serving: 690 calories, 38 g protein, 9 g net carbs, 55 g fat

Cajun turkey burger with remoulade and pickles

Turkey needs help, and Cajun spice plus remoulade brings it. Keep the patty juicy by not overcooking.

Ingredients (2 burgers)

1 lb ground turkey (454 g)
1 large egg (50 g)
2 tsp Cajun seasoning, sugar-free
1/2 tsp kosher salt
1 tbsp olive oil (14 g), for searing
2 slices pepper jack (56 g)
Butter lettuce leaves, for wraps
Dill pickles, for serving

Sugar-free remoulade

3 tbsp mayo (45 g)
1 tsp Dijon mustard (5 g)
1 tsp prepared horseradish (5 g)
1 tsp lemon juice (5 g)
1/2 tsp Cajun seasoning

Directions

Mix turkey, egg, Cajun seasoning, and salt.
Shape into 2 patties.
Sear in oil over medium heat, 5 to 6 minutes per side.
Cook to 165°F in the center.
Top with pepper jack and cover 30 seconds to melt.
Mix remoulade, then serve burgers in lettuce with pickles.

Serving size: 1 lettuce-wrapped burger
Estimated macros per serving: 520 calories, 44 g protein, 2 g net carbs, 37 g fat

Catfish ‘poor man’s Reuben’ with slaw and tangy dressing

This is Southern-meets-deli. The caraway chaffle gives you that rye hint, while vinegar slaw stands in for sauerkraut.

Ingredients (1 sandwich)

1 catfish fillet (6 oz, 170 g)
1 tsp Cajun seasoning, sugar-free
1 tbsp butter or avocado oil (14 g)
2 caraway chaffle halves (or 2 chaffles with caraway)
1 slice Swiss cheese (28 g)

Vinegar slaw

1 cup shredded cabbage (70 g)
1 tbsp mayo (15 g)
1 tbsp apple cider vinegar (15 g)
Pinch celery salt
Pinch black pepper

Tangy dressing

2 tbsp mayo (30 g)
1 tbsp sugar-free ketchup alternative (15 g)
1 tbsp chopped sugar-free relish (15 g)

Directions

Season catfish with Cajun seasoning.
Sear in butter over medium-high, 3 minutes per side, until it flakes easily.
Mix slaw and let sit 10 minutes.
Stir dressing ingredients.
Assemble chaffles with Swiss, catfish, slaw, and dressing.

Serving size: 1 sandwich
Estimated macros per serving: 560 calories, 39 g protein, 6 g net carbs, 41 g fat

Steak and blue cheese lettuce wrap with crispy onions (low-carb)

This has steakhouse energy, but it’s light in the hands. Air-fried onions give crunch without flour.

Ingredients (2 wraps)

10 oz flank steak or sirloin, thin sliced (283 g)
1 tbsp olive oil (14 g)
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp garlic powder
2 oz blue cheese crumbles (56 g)
6 large romaine leaves

Crispy onions

1/2 onion, very thin sliced (about 75 g)
2 tbsp grated Parmesan (10 g)
Pinch kosher salt

Directions

Toss onion slices with Parmesan and a pinch of salt.
Air fry at 380°F for 8 to 12 minutes, shaking once, until crisp.
Season steak with salt, pepper, and garlic powder.
Sear in oil over high heat, 2 to 3 minutes per side.
Rest steak 5 minutes, then slice thin.
Fill romaine with steak, blue cheese, and crispy onions.

Serving size: 1 wrap (half the batch)
Estimated macros per serving: 430 calories, 38 g protein, 4 g net carbs, 28 g fat

Breakfast ‘biscuit’ sandwich with sausage, egg, and cheese

This is a grab-and-go hero. Batch-cook, freeze, then reheat like you would a fast-food breakfast sandwich, just without the sugar and carbs.

Ingredients (6 sandwiches)

6 keto biscuit rounds (store-bought or homemade)
6 sausage patties (about 18 oz total, 510 g)
6 large eggs (300 g)
6 slices cheddar (168 g)
1 tbsp butter (14 g)
1/2 tsp kosher salt
1/2 tsp black pepper

Directions

Cook sausage patties, 3 to 4 minutes per side, until done.
Scramble or fry eggs in butter, season with salt and pepper.
Split biscuits and toast lightly.
Assemble biscuit, sausage, egg, then cheddar.
Warm 30 seconds so cheese melts.

Freezer and reheat steps: Wrap each sandwich, freeze up to 2 months, then thaw overnight and warm in a 325°F oven for 10 to 12 minutes.
Serving size: 1 sandwich
Estimated macros per serving: 640 calories, 30 g protein, 7 g net carbs, 54 g fat

Buffalo shrimp sandwich with celery crunch, no sugar

Buffalo sauce is naturally sugar-free when you stick to hot sauce and butter. The celery slaw cools it down and adds that wing-night crunch.

Ingredients (2 sandwiches)

12 oz shrimp, peeled and deveined (340 g)
1 tbsp butter (14 g)
3 tbsp hot sauce (45 ml)
1/2 tsp garlic powder
2 keto buns (about 120 g)

Celery slaw

1 cup celery, thin sliced (about 100 g)
3 tbsp mayo (45 g)
1 tbsp lemon juice (15 g)
Pinch kosher salt
Pinch black pepper

Directions

Mix celery slaw ingredients and chill 10 minutes.
Pat shrimp dry and season with garlic powder.
Sauté shrimp in butter over medium-high, 2 to 3 minutes total.
Toss shrimp with hot sauce off heat.
Toast buns, then pile on slaw and shrimp.

Spice control options: Use less hot sauce, or add 1 extra tablespoon butter to soften the heat.
Serving size: 1 sandwich
Estimated macros per serving: 520 calories, 42 g protein, 8 g net carbs, 34 g fat

Grilled turkey, bacon, and tomato with pepper mayo (hot porch-swing version)

Think BLT, but hotter, heavier, and more filling. Grilling the whole sandwich makes the tomato jammy and the bacon extra smoky.

Ingredients (1 sandwich)

2 slices keto bread (about 60 g)
4 oz deli turkey (113 g)
3 slices bacon, cooked (about 30 g)
2 tomato slices, blotted dry (about 60 g)
1 1/2 tbsp mayo (22 g)
1/4 tsp black pepper
1 tsp butter (5 g)

Directions

Mix mayo with black pepper.
Spread pepper mayo on bread.
Layer turkey, bacon, and tomato.
Butter the outside lightly.
Grill on medium-low, 3 to 4 minutes per side.

Serving size: 1 sandwich
Estimated macros per serving: 540 calories, 36 g protein, 7 g net carbs, 40 g fat

Grilled chicken “club melt” on chaffles with smoky mayo

This one’s for when you want a hot sandwich that still feels tidy. Chaffles hold up well, even with juicy chicken.

Ingredients (1 sandwich)

2 chaffles (about 2 eggs and 1/2 cup shredded cheese)
5 oz cooked chicken breast, sliced (142 g)
2 slices bacon, cooked (about 20 g)
1 slice Swiss or provolone (28 g)
1 tbsp mayo (15 g)
1/2 tsp smoked paprika
1 tsp pickle juice (5 g)

Directions

Stir mayo with smoked paprika and pickle juice.
Warm chicken in a skillet 1 minute so it’s hot.
Assemble chaffles with sauce, chicken, bacon, and cheese.
Grill in a skillet on medium-low, 2 to 3 minutes per side.
Rest 1 minute before slicing.

Serving size: 1 sandwich
Estimated macros per serving: 610 calories, 55 g protein, 3 g net carbs, 40 g fat

Blackened shrimp and avocado lettuce wraps with Cajun-lime mayo

This is fast, clean, and loud on flavor. The lime keeps it bright, while avocado brings the “rich” you’d usually get from bread.

Ingredients (2 servings)

12 oz shrimp (340 g)
2 tsp Cajun seasoning, sugar-free
1 tbsp olive oil (14 g)
1 avocado, sliced (about 150 g)
8 butter lettuce leaves

Cajun-lime mayo

3 tbsp mayo (45 g)
1 tbsp lime juice (15 g)
1/2 tsp Cajun seasoning

Directions

Toss shrimp with Cajun seasoning.
Sauté in oil over medium-high, 2 to 3 minutes, until firm and pink.
Stir Cajun-lime mayo ingredients.
Fill lettuce leaves with shrimp and avocado.
Drizzle sauce on top and serve.

Serving size: 2 wraps
Estimated macros per serving: 470 calories, 33 g protein, 5 g net carbs, 35 g fat

Hot smoked sausage “BBQ board” sandwich with pickle slaw (no sugar)

This feels like a BBQ plate got stuffed into a bun. Pickle slaw stands in for sweet slaw, and it stays sharp.

Ingredients (2 sandwiches)

12 oz smoked sausage, sugar-free if possible (340 g)
2 keto buns (about 120 g)
2 tsp yellow mustard (10 g)

Pickle slaw

2 cups shredded cabbage (140 g)
1/3 cup mayo (80 g)
2 tbsp pickle juice (30 g)
1/2 tsp black pepper
Pinch kosher salt

Directions

Slice sausage lengthwise, then sear cut-side down until browned.
Mix pickle slaw and rest 10 minutes.
Toast buns and spread with mustard.
Add sausage and top with pickle slaw.
Serve immediately.

Serving size: 1 sandwich
Estimated macros per serving: 670 calories, 26 g protein, 8 g net carbs, 58 g fat

Fried egg and bologna grilled sandwich with American cheese (diner-style)

This is salty, gooey, and unapologetic, but still low-carb if you choose a good bread base. The fried egg makes it breakfast and dinner.

Ingredients (1 sandwich)

2 slices keto bread (about 60 g)
2 thick slices bologna (about 4 oz, 113 g)
1 large egg (50 g)
1 slice American cheese (20 to 28 g)
1 tsp butter (5 g)
1 tsp yellow mustard (optional)
Pinch black pepper

Directions

Fry bologna 2 minutes per side, until edges crisp.
Fry egg in the same pan, keeping yolk jammy or set.
Assemble sandwich with mustard (optional), bologna, egg, and cheese.
Butter the outside, then grill 2 to 3 minutes per side.
Slice and eat hot.

Serving size: 1 sandwich
Estimated macros per serving: 620 calories, 30 g protein, 6 g net carbs, 51 g fat

Peppery roast turkey and cream cheese grill with dill pickles

This one is simple, but it hits. Cream cheese turns into a warm, tangy layer, and pickles keep it from feeling heavy.

Ingredients (1 sandwich)

2 slices keto bread (about 60 g)
4 oz roast turkey (113 g)
2 tbsp cream cheese (30 g)
6 dill pickle chips, patted dry (about 30 g)
1/2 tsp black pepper
1 tsp butter (5 g)

Directions

Spread cream cheese on one bread slice.
Add turkey and pickles, then sprinkle black pepper.
Close sandwich and butter the outside.
Grill on medium-low, 3 minutes per side.
Rest 1 minute, then slice.

Serving size: 1 sandwich
Estimated macros per serving: 470 calories, 36 g protein, 6 g net carbs, 33 g fat

Crab salad “melt” on a chaffle with Old Bay and cheddar

This tastes like a coastal lunch shack, but you can make it at home in minutes. Keep the crab mix thick so it doesn’t slide off.

Ingredients (1 sandwich)

2 chaffles (or 1 chaffle split)
5 oz lump crab meat, drained well (142 g)
2 tbsp mayo (30 g)
1 tsp lemon juice (5 g)
1 tsp Old Bay seasoning
1/4 cup celery, minced (about 25 g)
1/2 cup shredded cheddar (56 g)

Directions

Mix crab, mayo, lemon juice, Old Bay, and celery.
Spoon crab salad onto chaffle base.
Top with cheddar.
Broil 1 to 2 minutes, until bubbly and browned in spots.
Cap with the second chaffle and serve.

Serving size: 1 sandwich
Estimated macros per serving: 560 calories, 45 g protein, 3 g net carbs, 41 g fat

Enjoy!

Southern sandwiches don’t have to be a carb bomb to taste like home. These 50 high-protein, low-carb, sugar-free Southern sandwich recipes keep the comfort, the crunch, and the bold sauces, while cutting the usual bread and hidden sweetness. From po’boy-style crunch to vinegar BBQ, each idea leans on real protein, smart swaps (keto buns, chaffles, lettuce, collards, cucumber), and fast sauces that stay bright without added sugar.

To make this list work for your day-to-day, start with one recipe and one bread swap that you actually enjoy. Next, rotate proteins (chicken, turkey, pork, shrimp, fish, beef) and change only the sauce, because that’s where the flavor shifts happen fast. Also, keep an eye on labels for deli meat, pickles, relish, BBQ seasoning, and bottled dressings, since sugar sneaks into the “savory” stuff. If you track macros, adjust portions first, then adjust toppings, since bread bases and add-ins drive most carbs.

Before you close this tab, save the post for your next grocery run. Then meal prep 2 fillings this week (pulled pork and chicken salad work well), so lunches take five minutes instead of fifty. Finally, share which classic Southern sandwich you want turned low-carb next.