Whoever thinks that grilled cheese is just for kids needs a major reality check. These melty, gooey, godly sandwiches are one of the great joys of life, and nobody should miss out!
With that said, there are many keto and paleo warriors that feel they must forego grilled cheese to meet their dietary goals. Our hearts go out to these people, truly.
But we have good news. The best grilled cheese does not have to be a carbohydrate conundrum. That’s right, you can experience this stellar sandwich on a regular basis if you pick the right bread.
Let’s take this opportunity to get into the nutritional science behind grilled cheese, and figure out which bread can deliver cheesy goodness without derailing your diet.
Traditional Breads and Technique
According to the Food Network, the classic Grilled Cheese recipe calls for just a few simple ingredients: salted butter, country white bread, and both yellow and white American cheese.
But as you may have noticed, grilled cheese has taken on a life of its own in recent years.
It’s not surprising that there’s an entire culture of grilled cheese aficionados out there, and to say that they’re opinionated about their craft is an understatement.
Every day on the internet, folks are battling it out on forums and comment sections, debating the best ways to make this classic sandwich.
A big conversation involved which cheese is the best cheese for the perfect grilled cheese sandwich. A lot of people are bringing a combination of different cheeses into the mix, including more sandwich-common cheeses like Swiss, havarti, provolone, jack cheese, cheddar cheese and sharp cheddar, but also other cheeses you wouldn't expect like gruyere, fontina, brie, parmesan, mozzarella, and gouda.
The other half of the conversation is then on the topic of bread. Here are the basic arguments for each:
- White Bread: defended by purists as the original and best for the recipe, it retains a crispy exterior and structure by absorbing fat from butter and cheese
- Sourdough: chewier and heartier, it brings more flavor to the table and can support a higher volume of cheese. The go-to gourmet pick
- Ciabatta: this Italian bread is toothy and tough to tear apart, but delivers big flavor and allows for more ingredients to be packed into an artisanal sandwich
- Rye: you either love it or hate it, but many argue that rye bread brings the best combination of crunch and chew while supporting more complex flavor
No matter who you side with, it’s hard to say that any of these are bad options for bread. Yes, bread is a big deal when making grilled cheese, but it’s also very important how you make it.
The technique cannot be overlooked!
The perfect grilled cheese needs just the right amount of buttery spread on each slice of bread, and the right mixture of hard and soft cheese on the inside to get the ideal melting cheese.
Once buttered, the bread must be cooked carefully on each side on medium heat to low heat in both grilling or cast iron stovetop applications to ensure crispiness without running the risk of burning.
Harder cheeses should be positioned closer to the heat source, while softer cheeses ought to be kept toward the middle, as to create a harmonious melted cheese blend.
Don't ask even ask us about variations that include mayonnaise, avocado, caramelized onion, red peppers, pickles, chutney, or even proper tomato soup pairings--we have other points we're trying to get to here!
Grilled Cheese as Superfood?
A few short years ago, you would have been laughed out of the local diner if you said grilled cheese could be healthy, protein-packed food that promoted weight loss. It was always a notorious comfort food.
Even most people nowadays think that even the best grilled cheese sandwich is a cheat meal that shouldn’t be touched more than once a week.
But what about grilled cheese exactly is so unhealthy? There are a few different takes:
- Butter and cheese are high in saturated fat, and therefore should not be consumed very often
- Fat is all good, but it’s the processed wheat in the bread that is the real culprit since carbohydrates are always the enemy
- It’s the combination of the fat, salt and carbs that makes grilled cheese unhealthy, and those things should not ever be mixed
Recipe blog Snack Rules gives us a few ways to make a “healthier” grilled cheese, suggesting to use low-fat cheese, whole grain bread, and even recommends we throw away one of the slices of bread to cut the carbs in half.
There has to be a better way!
As Keto and Paleo advocates, we believe that healthy fat is our friend.
With this in mind, it’s certainly possible to transform grilled cheese from guilty pleasure to certified superfood.
The focus should just be on finding the right bread, not reducing the level of fat.
So, what bread attributes are we looking for to make a truly healthy grilled cheese?
Let’s start with fiber. Here are some facts:
- White bread, sourdough, and even whole wheat are lacking in fiber
- Most people are deficient in fiber and require 25 to 35 grams per day
- Fiber is essential for gut health and supporting healthy bacteria
- It helps digestion, elimination and nutrient absorption
Most grilled cheese sandwiches only pack 6 grams of fiber total.
How can we possibly get fiber from a grilled cheese?
Our Superfood Bread is the answer.
We crafted a ridiculously nutritious bread loaf containing 9 grams of fiber per slice, which can help grilled cheese lovers reach this key daily dietary benchmark while enjoying a classic dish.
Made from simple and wholesome ingredients like psyllium husk and golden flaxseed, this bread packs a fiber punch like no other.
Okay, but it must be full of carbs, right?
Superfood Bread has only 2 net carbs per slice, making it one of the most Paleo and Keto friendly breads out there.
So whether you’re going old-school Atkins or trying to maintain that illusory ketogenic state, then this is the bread for you, and you can finally have grilled cheese.
Alright, well no grilled cheese has enough protein, ever!
You’re right that 99% of grilled cheese sandwiches are lacking in the protein department, but not the ones made with Superfood Bread!
Trust us, we know how important protein is. It not only helps buildmuscles, but it supports joints, tendons, hair, skin, and nails. It’s the building block of our bodies!
We made sure that plenty of protein made it into our bread.
Every slice contains 6 grams of high-quality protein derived from almond flour and egg whites, making it a major departure from the empty calories of those grilled cheese sandwiches from back in the day.
Believe it or not, you can turn grilled cheese into a viable post-workout meal, and not worry about messing up your macronutrient goals.
What about the gluten-free folks? Are they still going to miss out?
To anyone who has ever tried to make a grilled cheese sandwich with store-bought gluten-free bread, we feel your pain.
Manufactured on a large scale with low-quality ingredients like rice, corn, or potato flour and way too many unnatural binding agents, these bread carry little flavor and literally crumble under the pressure of glorious grilled cheese.
Most of us have been served a burger or sandwich on GF bread only to wonder why they ordered it in the first place. Many of them aren’t even worth the calories!
Superfood Bread is different. It’s sturdy, flavorful, and 100% gluten-free. People say it tastes like a nutty, fresh sourdough loaf. Any other questions?
Isn’t grilled cheese still way too heavy on the fat?
Like we said earlier, we see that modern science is supporting a high-fat, moderate-protein, and low-carb diet as a super healthy way to eat.
Our bread contains 11 grams of healthy fats that help people reach their Keto and Paleo goals and shed pounds like crazy.
Now that we think about it, grilled cheese is one of the best foods for the ketogenic diet that exists, provided you stick with Superfood Bread!
When we started formulating our Superfood Bread, we knew that achieving a healthy yet delicious grilled cheese would be a challenge, but not an impossible feat.
To make a long story short, we achieved our goal, and then some!
Just follow the recipe for your favorite grilled cheese and use Superfood Bread instead of white, whole wheat, sourdough, or rye.
What you end up with is a grilled cheese sandwich that is high in healthy fats, packed to the brim with quality protein, loaded with filling fiber for gut health, and absolutely no gluten!
When we figured it out, we thought it was too good to be true as well.
Whether you are looking to lose weight, build muscle, stay gluten-free, or just enjoy a grilled cheese without the guilt, you have to give Superfood Bread a try.
Knowing just how healthy it can be, you’ll probably want to make more than usual, which is why we proudly deliver loaves right to your door.
You can keep a loaf on the counter for about a week, another in the fridge for up to 4 weeks, then freeze the rest – they’ll save for 6 months!
We were justifiably overjoyed to finally crack the code on healthy grilled cheese. Nobody could have predicted it! Now we want to share it with the world.
Join the Uprising Food revolution and see for yourself just how good things can be! Follow us on social media for more updates on nutrition, recipes, and the world of Superfood Bread.