An easy to make keto eggs benedict that combines poached eggs with bacon or ham smothered in hollandaise sauce. It’s a popular breakfast dish at restaurants that’s easy to make at home.
When I was in college, there was a country restaurant that I’d go to for breakfast with classmates. I’d always order poached eggs on top of a toasted English muffin with Canadian bacon and hollandaise sauce. This keto eggs Benedict is a low carb version of that favorite dish.
Since I no longer eat regular bread, I use my Paleo English Muffin recipe instead to make the dish at home. It’s a minute muffin that cooks up fast in the microwave. And the hollandaise sauce whips up easily in a blender or mixing bowl.
What is Eggs Benedict?
The dish is very similar to eggs Florentine which either adds spinach or replaces the ham with it. It’s named after a Wall Street broker who ordered it at the Waldorf Hotel in New York City in 1894. However, the original version topped buttered toast with crisp bacon and two poached eggs then covered it with hollandaise sauce.
These days, most restaurants use a toasted English muffin as the base. Each muffin half is then topped with a slice of grilled Canadian bacon and a poached egg. It’s finished off with hollandaise sauce poured over it.
How many carbs in eggs Benedict?
These days, I still order eggs Benedict at a local breakfast diner. That’s because hollandaise sauce carbs are low so I only need to ditch the muffin. I just ask them to use a slice of tomato in place of the bread.
Making eggs Benedict low carb
It’s easy to lower the carbs in the traditional recipe. Simply switch out the bread with a low carb version. Or you can just use a thick slice of tomato in place of muffin. A grilled slice of eggplant would work too.
How to Poach the Eggs
The traditional method of poaching eggs is to drop them in 2 to 3 inches of simmering water. Cook until the whites are firm and then remove with a slotted spoon.
BBC goodfood, recommends adding a drop of vinegar to either the egg or water. And they also suggest creating a gentle whirlpool in the water so the egg white wraps around the yolk. However, this doesn’t work too well with multiple eggs.
You can also poach eggs in a sauce. A popular recipe that does that is Shakshuka which poaches 4 to 6 eggs in a tomato based sauce.
Low Carb Bread Options
Although I like to use a minute muffin as the base for this low carb Eggs Benedict, any bread that’s low in carbs will work. You could use my basic quick bread, almond flour bread, or coconut flour bread. Soul Bread is another popular keto bread recipe.
The great thing is that as more people jump on the low carb way of eating, more companies are selling foods that fit the diet. I’m hoping one day, low carb will be the standard diet.
Keto Eggs Benedict
- Place 2-3 inches of water in a deep skillet or saucepan with a drop of vinegar. Bring water to a boil then reduce heat to just under boil.
- Carefully break eggs into hot water and cook until whites are firm. Remove with slotted spoon.
- Place slices of toasted low carb English muffins (or tomato slices) on plates. Top each with a slice of Canadian bacon (or ham). Place poached eggs on top and pour Hollandaise sauce over eggs. Sprinkle with paprika if desired.
Array ( [serving_size] => 1 [calories] => 252 [carbohydrates] => 2 [protein] => 15 [fat] => 20 [saturated_fat] => 10 [cholesterol] => 274 [sodium] => 473 [potassium] => 222 [fiber] => 1 [sugar] => 1 [vitamin_a] => 646 [vitamin_c] => 19 [calcium] => 35 [iron] => 1 [serving_unit] => egg muffin )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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