Recipe: Grilled Caprese Sandwich


Read the recipe for the healthy grilled caprese sandwich.


  • 1 large tomato, cut into 1/4″ slices
  • Fresh Basil leaves, torn
  • Mozzarella cheese (about 2oz per serving) (I used Galbani)
  • 1/2C liquid egg whites
  • 1/2C Almond meal/flour
  • Macadamia Nut Oil
  • Salt and Pepper to taste



  1. Pour egg white into a shallow bowl
  2. Mix almond flour, salt and pepper in another shallow bowl
  3. Heat oil in pan on medium heat
  4. Dip ONE side of tomato into egg and then coat that same side in almond meal
  5. Lay in pan – almond meal side down
  6. Put torn, fresh basil leaves on tomato
  7. Lay cheese on basil leaves
  8. Cover cheese with more fresh basil
  9. Take remaining tomato side and repeat steps with first slice, except lay almond meal side up
  10. Brown both sides and let cheese slightly melt
  11. Enjoy!


I love grilled cheese sandwiches, but today I wanted one without bread. This turned out very well, and the nutritional value below satisfies me.


My tomato slices were a little thicker than 1/4″ but definitely less than 1/2″!  I did not take the egg whites into account (how to judge??), and estimated there was 2tsp of almond meal for each slice. As for the oil, I figured in about 1/2Tble for each side.


Nutritional Value per serving:


26g fat     

2g carbs   

13.3g protein


Tomato (2 slices)               8 calories             0gf           2gc          0gp

Cheese (2oz)                         140 calories       10gf        0gc          12g p

Almond meal (1.3Tble)  26 calories          2gf           0gc          1.3gp

Mac Nut Oil (1Tble)          120 calories       14gf        0gc          0gp

Total                                           294calories         26g fat      2g carbs    13.3g protein


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