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Realgood Breakfast Sandwich Review

There are so many keto products available in stores nowadays and if you’re looking for a quick and warm breakfast fix, you might have noticed the Realgood breakfast sandwiches. These have cauliflower buns instead of buns made from bread and give you a breakfast option that fits into a keto diet.

In this article, we will review the Realgood breakfast sandwiches and tell you all you need to know about them.

Realgood Breakfast Sandwiches

Before we talk a little more about the taste and our tips for cooking the best sandwiches, let’s look at sandwiches in more detail.


Currently, there are two flavors of Realgood breakfast sandwiches available. These are sausage, egg, and cheese and bacon, egg, and cheese. Realgood has also sold a turkey breakfast sandwich in the past but that isn’t currently available.


The core ingredients of the two sandwiches are the same as the only real difference is that one has a breakfast sausage patty and the other has bacon. Both options have a cauliflower bun instead of one made from bread and this is made from ingredients such as coconut flour, egg, almond flour, and salt.

As well as the cauliflower bun, both sandwiches have a scrambled egg patty and a layer of cheddar cheese.

The sandwiches do contain a few allergens such as milk, egg, soy, and tree nuts in the form of both almond and coconut. 

Nutritional Information

If you like both varieties of breakfast sandwiches, it might be the nutritional information that is the deciding factor in which one you choose so let’s take a look. 

Both varieties are, of course, gluten-free but they do differ slightly in their carbohydrate and protein content. The sausage, egg, and cheese sandwich is higher in both as it has 4 grams of carbs and 22 grams of protein, compared to the bacon sandwich which is 3 grams and 19 grams, respectively. The sausage sandwich also has a higher calorie content at 450 calories compared to the bacon sandwich’s 310. 

For our tastes, the sausage sandwich was a little high in calories to be eaten for breakfast as part of a three-meal day but we found that it worked well as a light lunch. Although these are marketed as breakfast sandwiches, there’s no reason why you can’t eat them for lunch if you’re short on time!

The sandwiches can be separated and pulled apart before eating so if you’re lactose intolerant, you can remove the cheese layer from the sandwiches. However, be aware that there are elements of cheese and milk in the cauliflower bun as well.

Where To Buy

Most of the Realgood range of products can be ordered online at the official Realgood website, however, the breakfast sandwiches are not available. Instead, these are in-store only.

Thankfully, they’re available in many popular and common stores and we were able to pick up our sandwiches at our local Walmart. You can also purchase them at other chain stores such as Target, Safeway, and Costco.

Many regional stores and independent stores stock them too and the Realfoods website has a store locator tool so you can find the nearest store to you.


Each box of sandwiches includes four individually wrapped sandwiches. You can easily take out one sandwich at a time and leave the other in the freezer so these sandwiches can last a long time as long as you keep them frozen. 

How To Cook Realgood Breakfast Sandwiches

How To Cook Realgood Breakfast Sandwiches

Now let’s look at how to cook Realgood’s breakfast sandwiches. First, we’ll discuss the instructions and then give you some of our tips on how to prepare the sandwiches so that they taste even better. 


The instructions on the box are very simple and will give you a hot sandwich in only a couple of minutes. If you want something filling and tasty but are in a rush and don’t have the time to cook something from scratch, then the Realgood breakfast sandwiches are a great option. 

You will need to remove the individual sandwich from both the box and its individual wrapping. Wrap it inside a paper towel and then microwave it for 50 seconds. When the 50 seconds is over and the microwave stops, turn the sandwich over and microwave it again for another 45 seconds.

In total, it only takes one minute and 35 seconds to microwave each sandwich. If you want to microwave more than one at a time then it will take a little longer. Our microwave is a 1200 watt microwave so keep in mind that these timings will differ if your microwave has a different wattage.

Our Tips For The Tastiest Realgood Breakfast Sandwich

We found that following the instructions on the box gave a good sandwich but not an excellent one. Like many sandwiches that are cooked in a microwave, the microwave isn’t always suitable for every ingredient.

Some parts get overcooked, others get undercooked, and the entire sandwich can feel a little dry and this is definitely the case with the Realgood sandwiches.

If you’re in a rush, both the sausage and bacon sandwiches will taste good and cook well if you follow the instructions but they will taste even better with a few adjustments.

Separate The Cheese

One problem with both sandwiches is the cheese layer. We found that blasting the cheese in the microwave for one minute and 35 seconds is longer than the cheese needs and can make it too liquidy, resulting in cheese escaping from the sandwich and making a mess of your microwave. 

We recommend taking the sandwich apart before microwaving and when you do the first 50 seconds of cooking, don’t include the cheese. It can be a little tricky to separate the cheese from the rest of the sandwich and it’s especially difficult sometimes to separate from the egg layer. However, if you have the time and patience, you will taste the difference!

You can microwave the rest of the sandwich, such as the egg, the bun, and the bacon or sausage, but take the cheese out for the first half of the cooking time.

When you microwave the sandwich for the second time, put the cheese back into the sandwich. This will give you cheese that is hot and melted without being too runny and messy. 

Toast The Bun

Whether it’s a sandwich or a burger that you put in the microwave, one part that always suffers is the bun. Although the buns on the Realgood breakfast sandwiches are made from cauliflower instead of bread, we found that this was still the case. They can become dry and hard when microwaved and be a little difficult to chew.

That’s why we would recommend separating the bun from the rest of the sandwich and toasting it for a couple of minutes instead. This gives the buns that lovely moist in the middle and crunchy on the outside texture that always tastes great with sandwiches.

How Do Realgood Breakfast Sandwiches Taste?

Whether you choose to follow our tips to make the Realgood breakfast sandwiches taste better or not, we think that you will be pleasantly surprised at how tasty these sandwiches are.

Realgood doesn’t skimp on the amount of cheese in the sandwich and for cheese lovers like us, that was definitely a highlight of the sandwich. We were also impressed with the cauliflower buns and found these held up well in the microwave and tasted good. They can run a little dry but that isn’t a deal breaker.

The egg patties are also impressive, especially for a frozen product. We’ve tried similar frozen foods with egg patties and they didn’t cook as well as the egg patties in these sandwiches. When cooked the egg patties do look like they’re made from real eggs, whereas some rival sandwiches can look and taste more like powdered eggs.

Out of the two sandwiches, we preferred the sausage sandwich. Sausage patties aren’t a favorite of everyone but if you like sausage patties, we think you will like this sandwich. The patty is seasoned nicely without being overpowering and the texture feels good as you bite into it.

The bacon sandwich is also impressive but we thought it could benefit from having a little more bacon. The bacon itself is good quality, especially for a frozen product, it’s just a little thin. If you have the time and the ingredients, you can add an extra rasher of bacon to the sandwich as we did.

Overall Verdict

If you’re looking for a gluten-free breakfast sandwich that is quick to make, hot, and tasty, then these breakfast sandwiches from Realgood Foods fit the bill well.

For microwavable breakfast sandwiches they are impressively tasty and appear to be made from better ingredients than some other breakfast foods are.

There are a couple of quick adjustments you can do that will make these sandwiches taste even better and if you have the time, we would definitely recommend toasting the buns and only cooking the cheese for half of the cooking time.