Uncategorized

Meal Of The Day: Grilled Turkey & Cheese Sandwich, Grilled Chicken and Side Salad

Did you think that grilled cheese sandwiches would be a thing of the past on a keto diet? If so, I’m happy to tell you that you can have your grilled cheese sandwich AND your keto, too!

This meal is one of my favorites because it’s quick, easy, and satisfying — a grilled turkey and cheese sandwich, grilled chicken tenders, side salad, and a couple of pickle spears.

Keto Grilled Turkey & Cheese Sandwich

If you missed my favorite keto bread recipe, you can click here to learn about it (plus the changes I made to the recipe).

Now first, you must manage your expectations. Is this bread exactly like the wheat flour bread you’re used to? Nope. But is it good in its own way? Well, I think so. After trying countless keto “bread” recipes, this one is my favorite.

On the first day when I make the bread, I prefer to eat it all on its own. Just butter it up while it’s still warm and fresh out of the oven, and enjoy! But on the second day, I love to make grilled sandwiches.

For our sandwiches, I use about 1.5 ounces of deli sliced turkey (be sure to get one with no sugar added), a slice of cheddar cheese and mayonnaise, and mustard. I butter the bread and grill it up on my LeCrueset bistro grill. (I use this thing all the time and highly recommend it.)

Grilled Chicken

When we have grilled turkey sandwiches, it’s always necessary to have another source of protein since that small amount of turkey isn’t anywhere near enough protein for a day.

Keto Tip: Remember that when it comes to macros, protein is a goal (i.e., you want to aim for this number each day because you MUST have enough protein for optimal health), carbs are a limit (i.e., you don’t need to make it a goal to hit this number), and fat is a lever to give you enough calories and keep you satiated. As long as you’re getting a reasonable amount of calories (i.e., not sending your body into starvation mode by eating way too few calories) then there’s no need to hit some arbitrary fat goal. Just use it to keep yourself satiated. If you’re hungry throughout the day, increase your fat until you’re satiated.

So anyway, protein is a goal, which means we must have enough of it, and it needs to be from healthy sources. If you have trouble finding free-range organic chicken in your area, you might want to check out Butcher Box. This is where Matt and I get all of our free-range chicken, grass-fed beef, and heritage pork, and it’s conveniently delivered to our front door once a month. You can check it out at the link below, and if you sign up, you’ll get two pounds of free ground beef every month for the life of your membership:

Also, my absolute favorite, go-to seasoning for chicken, beef and pork, is Johnny’s Seasoning Salt, which we get here on Amazon. This is THE BEST seasoning salt I’ve ever tried. I stick to the “no MSG” blend. It makes such quick work of grilling up some chicken for a meal when you don’t have time to do a fancy marinade or sauce.

I first discovered Johnny’s when I moved to Oregon. We used it often, and on everything. Then we moved to Texas, and I searched and searched, but couldn’t find it anywhere. Thank goodness for Amazon!

So just a note about it before someone calls me out for it. The label clearly states that sugar is an ingredient. But then it states that the serving size has zero carbs. And it is true that you only need a tiny little bit to give your food a great flavor. So take it or leave it, but I just thought I’d pass along the Johnny’s goodness for those of you who haven’t tried it. I use it maybe once a week, but if the sugar bothers you, then obviously just skip it and use other seasonings.

Side Salad

Of course, there are a thousand ways to make a side salad. For our standard, go-to side salad, I generally use:

  • Organic spring mix
  • Iceberg lettuce
  • Seedless cucumber
  • Tomato (not really recommended for strict keto, but I stick to one slice because I can’t give up my tomatoes)
  • Green onions
  • Shredded cheddar
  • Sunflower seed kernels – about 2 tablespoons
  • Ranch dressing

The funny thing is that a salad is often a big source of our veggies, and yet Carb Manager always gives my salads a Keto Grade F (avoid). Ha! Carb Manager doesn’t seem to like large quantities of veggies, so I don’t really pay attention to the food grades as long as my macros are reasonable.

For this meal, I actually ended up shredding the chicken and putting it on the salad.

Keto Macros For This Meal

This meal comes in a 18 of 20 allowable grams of net carbs, 112 of 116 allowable grams of fat, and 93 of 93 needed grams of protein, for a total of 1474 of 1500 allowable calories.

So that breaks down to 70% fat, 26% protein, and 5% net carbs.

As far as my macro percentages go, that’s exactly what I aim for.

So if you’ve been craving a grilled cheese sandwich, give this one a try and see what you think. Again, manage your expectations, and just enjoy this for what it is — a different type of bread with its own unique taste and texture. Don’t expect it to be something it’s not, and I think you might enjoy it. Matt and I sure do!

This post contains affiliate links.

Please note that I am not a dietitian, a medical doctor, or a ketogenic diet expert. My goal is to simply share my own journey, and pass along some good food ideas along the way.

You Might Also Like...

11 Comments

  • Reply
    Darlene Faye Ray
    April 2, 2019 at 11:38 am

    Would you share your bread recipe? I can’t find one that I really like. Good luck on your diet. I like to just say it’s a healthy way of eating .

    • Reply
      janice dinse
      April 2, 2019 at 3:21 pm

      Click on the green sentence in the paragraph she talks about the bread, the recipe is there.

  • Reply
    Sarah
    April 3, 2019 at 9:51 am

    This looks so yummy and I love that it is pretty simple. I would be interested to know if you use an off the shelf ranch dressing or if you make your own? I just can’t seem to find anything off the shelf I like, plus they all have soybean oil,…but I hate making recipes that are not already tested…if you have a tried and true one i am all ears.

  • Reply
    Rachel
    April 3, 2019 at 11:10 am

    I have a question about Butcher Box. I’ve been reading reviews and a recurring complaint is that their packaging is too thin and the meat often arrives ripped open and unusable. Have you all had this problem?

    • Reply
      Kristi
      April 7, 2019 at 4:16 pm

      Sorry for the delay in responding! So my biggest complain about Butcher Box would be the packaging. While their shipping packaging is fantastic, I do wish they would pay more attention to the packaging of the individual pieces. I often defrost meats by putting the packages of frozen meat into a bowl of hot water, and on occasion, I’ve taken it out when defrosted and the package is filled with water. When I squeeze, I find that there’s a little pinhole in the packaging. But I’ve never had a piece arrive ripped open and unusable. But if I did, they have directions included in the box for what to do if your package arrives unfrozen or damaged, and the two times I’ve contacted customer service (about unrelated things), they’ve been very helpful and very quick to respond. So I can’t see that getting replacements would be difficult if there is a problem with the shipment.

      So while I do wish they would pay a bit more attention to their packaging, I can say with complete honesty that I’ve never gotten an unusable product from them. Nothing I’ve gotten from them has ever tasted slightly off or freezer burned due to packaging. In fact, their beef filets are the absolute best I’ve had. I can finally cook an amazing ribeye, and I credit it to the quality of their steaks. And I love their ground beef so much better than the taste of the grass-fed ground beef I can get at the grocery store. The only thing we’ve gotten from them that I don’t like is the bacon, but that’s just because theirs is a thicker cut, and I like thin cut. Other than that, everything else has been fantastic.

  • Reply
    Mimi Forsell
    April 12, 2019 at 10:16 pm

    Hi I was wondering . This plan you only eat one time a day?I have many questions and am very interested in doing this keto

    • Reply
      Kristi
      April 14, 2019 at 3:21 pm

      Yes, we only eat once a day. But that’s not a requirement of keto. You can eat two or three times a day if that’s what you prefer.

  • Reply
    Phyllis E
    April 14, 2019 at 8:30 am

    Hi Kristi- I started the Keto Diet last month— in s large part thanks to you making me aware if it and it’s health benefits! Thank you. I love how you give the carb manager info— saves time if we want to make the same meal!!
    Have you found a store bought Mayo you like, or do you make your own? Thanks!

    • Reply
      Kristi
      April 14, 2019 at 3:22 pm

      I’m still using Hellman’s mayo. I got an immersion blender last week, though, so I hope to start making my own soon.

  • Reply
    Claire
    April 16, 2019 at 9:40 pm

    love this blog too hon! well done.
    so many helpful tips and meal of the day is awesome.
    thanks for sharing.
    been following you since forever and will follow here too 😉

    • Reply
      designdreamer
      April 23, 2019 at 7:43 pm

      I’m all ears on this one! I tried making keto mayo with olive oil, (people raved about the recipe I tried, and said it was easy) but it was a big fail for me, so I’ll be interested to see what you use and how it turns out. And although I don’t consider my self an expert by any means, I have A LOT of cooking experience.

Leave a Reply