3 net carbs

Eggs benedict

Enjoy a healthier take on a classic brunch favorite with our low-carb eggs benedict, featuring almond flour English muffins, poached eggs, Canadian bacon, and creamy hollandaise sauce.

Recipe last updated: June 3, 2024

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Eggs benedict

Name: Low-carb eggs benedict [Keto]
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 4 large eggs; 1 tablespoon vinegar ((optional)); 4 slices Canadian bacon or ham; ½ cup almond flour; ½ scoop unflavored whey protein ((16g)); ½ teaspoon confectioners sweetener; 1 teaspoon baking powder; ¼ teaspoon xanthan gum; ⅓ cup water; non-stick spray ((avocado oil or olive oil)); 3 egg yolks; 1 tablespoon lemon juice; salt and pepper (to taste); 4 ounces unsalted butter

Last Updated: June 3, 2024
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Close-up view of low-carb eggs benedict with a low-carb English muffin, Canadian bacon, poached eggs, and hollandaise sauce.

Low-carb eggs benedict [Keto]

Total Diabetes Wellness

Start your day with a delicious and satisfying low-carb twist on a classic favorite—our low-carb eggs benedict. This recipe offers all the rich, savory flavors you love, with a healthier approach. Featuring homemade almond flour English muffins, poached eggs, Canadian bacon, and a creamy hollandaise sauce, this dish is a delightful way to enjoy a gourmet breakfast without the extra carbs. Simple to prepare and full of flavor, our low-carb eggs benedict is the perfect choice for a nutritious and indulgent meal.

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Prep Time 5

Cook Time 10

Total Time 15

Course Breakfast

Cuisine American

Servings 4 servings

Net Carbs 3 g

*Net carbs are per serving

Ingredients

4 large eggs
1 tablespoon vinegar, (optional)
4 slices Canadian bacon or ham

English muffins

½ cup almond flour
½ scoop unflavored whey protein, (16g)
½ teaspoon confectioners sweetener
1 teaspoon baking powder
¼ teaspoon xanthan gum
⅓ cup water
non-stick spray, (avocado oil or olive oil)

Hollandaise sauce

3 egg yolks
1 tablespoon lemon juice
salt and pepper, to taste
4 ounces unsalted butter

Garnish: chopped fresh chives

Instructions

English muffins

Add all of the ingredients to a small bowl, mix until a thick batter forms.
Spritz two 8-ounce ramekins with non-stick spray (we prefer avocado oil spray) and split the batter between the two ramekins.
Cook on high in the microwave for 1-2 minutes, until puffed and cooked through. *Start with 1 minute and recheck every 30 seconds after to make sure the muffins don’t overcook.
Remove the muffins from the ramekins, cut them in half, and set them aside (you will toast them at the end during assembly).

Poached eggs

Fill a saucepan with water and bring to a boil. Reduce the heat until it is a low simmer with small bubbles coming to the surface. Add a splash of vinegar to the water (optional).
Crack your eggs into a small measuring cup, one at a time, and gently slide each into the water.
Cook for 3-4 minutes, depending on your preferred yolk consistency. Carefully remove the eggs with a slotted spoon.

Canadian bacon

While the eggs cook, fry the Canadian bacon in a large skillet until warmed, about 1 minute per side.

Hollandaise sauce

Melt the butter in the microwave for 30-60 seconds until fully melted and hot. You can also melt the butter on the stove.
Add the egg yolks and lemon juice to a large-mouth mason jar or immersion blending jar. Use an immersion blender to mix for 5-10 seconds until combined.
With the immersion blender at medium speed, slowly add the hot butter to the egg mixture until it is fully blended and emulsified. Season with salt and pepper to taste.

Assembly

Toast the English muffins. Place the toasted muffins face up on a plate. Top with Canadian bacon or ham and a poached egg. Pour the hollandaise sauce over top of each egg. Garnish with fresh chives. Enjoy!

Nutrition

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Keywords keto brunch, keto eggs benedict, low-carb breakfast

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Photos of low-carb eggs benedict

Top view of ingredients to make low-carb eggs benedict.

Top-view of low-carb eggs benedict served on a plate topped with hollandaise sauce.

Low-carb Keto eggs benedict on a white plate with a runny egg yolk and hollandaise sauce.

Close-up view of low-carb eggs benedict with the poached egg sliced and egg yolk runny.

Notes

Eggs benedict can seem intimidating because you need to prepare several components so that everything is warm at the same time. Don’t let this overwhelm you! Start with the muffins; you can toast them later when the other components are nearly ready. Next, cook the poached eggs while frying the Canadian bacon. You can fry the Canadian bacon first and then transfer it to a plate, covering it with a lid to keep it warm.

The hollandaise sauce comes together quickly, so make this last. If you’re new to cooking eggs benedict or unfamiliar with techniques like poaching eggs or using an immersion blender, give yourself some grace and practice. It might take a few tries to perfect your method, but once you do, this dish will become a staple in your breakfast recipes!

Why vinegar?

When poaching eggs, adding vinegar to the water helps the egg whites set quickly. The vinegar’s acidity makes the egg whites firm up faster, keeping the egg neat. This simple tip ensures your poached eggs have firm whites and runny yolks, turning out perfectly every time.

Hollandaise sauce tips

Hot butter: One common mistake when making hollandaise sauce is using lukewarm butter. Hot butter from the microwave or stovetop must be used to ensure the sauce emulsifies properly.
Blending methods: If you don’t have an immersion blender, use a regular blender to make hollandaise sauce.
Fixing ‘broken’ sauce: Sometimes, hollandaise sauce can “break,” resulting in a thin, greasy, or lumpy texture. To fix this, add an egg yolk with 1 teaspoon of hot water to a running blender. Alternatively, add 1-2 tablespoons of boiling water to the blender. These methods often restore the sauce to its creamy, rich consistency.

Serving size

The serving size for this recipe is one English muffin half, topped with Canadian bacon, poached egg, and hollandaise sauce.

Frequently Asked Questions

Is this low-carb eggs benedict recipe Keto?

Yes! The recipe makes four servings, each serving is one muffin half, topped with Canadian bacon, poached egg, and hollandaise sauce. One serving has 3 grams of net carbs. You could eat two servings of eggs benedict and still be at 6 grams of net carbs.

Is this recipe gluten-free?

Yes! Our low-carb eggs benedict recipe is gluten-free.

Storage and Reheating Guidelines

Make-ahead: You can prepare the English muffins and hollandaise sauce beforehand. Store them separately in airtight containers in the refrigerator for up to 2 days.
Storing leftovers: Leftover English muffins and hollandaise sauce can be stored in the refrigerator for up to 2 days in separate airtight containers.
Freezing instructions: It’s not recommended to freeze assembled eggs benedict, as the texture of the eggs and sauce may change upon thawing. However, you can freeze the individual components separately. Freeze the English muffins in a sealed container for up to 1 month. The hollandaise sauce may separate upon freezing but can be re-emulsified upon reheating.
To reheat: To reheat the English muffins, toast them in a toaster until heated. Reheat the hollandaise sauce gently in a saucepan over low heat, stirring constantly until warmed. Assemble the eggs benedict with freshly poached eggs and warm Canadian bacon.

Additional Details

Our low-carb eggs benedict is a delicious and nutritious twist on a classic breakfast favorite, tailored specifically for people managing diabetes or those looking to reduce their carbohydrate intake. This recipe offers all the rich, savory flavors you love, with the added benefit of being low in carbs. By making a few simple swaps, such as using almond flour for the English muffins, this dish becomes a guilt-free indulgence that fits seamlessly into a low-carb diet.

Eggs benedict is a traditional American breakfast dish from the late 19th century. It typically consists of a toasted English muffin, a slice of Canadian bacon, a poached egg, and a generous serving of hollandaise sauce. The dish first became popular in New York City, and over the years, it has become a staple on brunch menus across the country. Our low-carb version retains the essence of this beloved dish while making it more suitable for those following a low-carb or diabetic-friendly diet.

Details about ingredients

Almond flour: Replacing regular flour with almond flour significantly reduces the carb content of the English muffins. Almond flour is also rich in protein, healthy fats, and vitamin E.
Unflavored whey protein: This ingredient helps to add structure to the muffins, ensuring they are light and fluffy. Whey protein is also an excellent source of high-quality protein, which can help in muscle repair and maintenance.
Confectioners sweetener: A low-carb sweetener adds a hint of sweetness without added sugars, making it suitable for people with diabetes.
Xanthan gum: This ingredient acts as a binder, giving the muffins their desired texture.
Egg yolks and lemon juice: These are the base of the hollandaise sauce, providing a rich and creamy texture that perfectly complements the other ingredients.
Unsalted butter: Used in the hollandaise sauce, butter adds a smooth, creamy richness.
Canadian bacon or ham: Both are low in carbs and provide a savory, meaty flavor.
Chives: Fresh chives add a touch of color and a mild onion flavor, enhancing the overall presentation and taste.

Variations

While our recipe provides a classic take on low-carb eggs benedict, there are several variations you can try:

Vegetarian: Replace the Canadian bacon or ham with sautéed spinach or a grilled tomato slice for a vegetarian version.
Spicy: Add a dash of hot sauce to the hollandaise sauce or sprinkle red pepper flakes over the top for a spicy kick.
Seafood: Substitute the Canadian bacon with smoked salmon or a crab cake for a luxurious seafood twist.
Avocado: Add a slice of avocado for extra creaminess and healthy fats.

Serving pairings

Low-carb eggs benedict pairs well with a variety of sides that complement its flavors while keeping the carb count low:

Roasted asparagus: The earthy flavor of roasted asparagus complements the dish nicely.
Cauliflower hash browns: These make for a great low-carb alternative to traditional hash browns and add a satisfying crunch.
Sautéed mushrooms: Mushrooms add a savory flavor that pairs well with the eggs and hollandaise sauce.

Benefits for people with diabetes

Our low-carb eggs benedict offers several significant benefits for people managing diabetes. The main advantage is its low carbohydrate content, achieved by using almond flour instead of regular flour and other low-carb ingredients. This helps keep blood sugar levels stable, which is very important for people with diabetes.

Additionally, the recipe is high in protein, with ingredients like eggs, whey protein, and Canadian bacon. Protein helps maintain muscle mass and keeps you feeling full, which can prevent overeating.

The dish also includes healthy fats from the butter and almond flour, which provide long-lasting energy and help control hunger. These fats can also help keep blood sugar levels balanced. Moreover, ingredients like almond flour and fresh chives are rich in vitamins and minerals, contributing to overall health.

Tips

Here are some tips to ensure your low-carb eggs benedict turns out perfectly:

Poaching eggs: Use the freshest eggs to achieve perfectly poached eggs. Adding a splash of vinegar to the water can help the egg whites set more quickly.
Hollandaise sauce: Ensure the butter is hot when blending with the egg yolks to achieve a smooth, emulsified sauce. You can thin the sauce with a little warm water if the sauce becomes too thick.
English muffins: Microwave times can vary, so start with a minute and check every 30 seconds to avoid overcooking.
Preparation: You can prepare the hollandaise sauce and English muffins beforehand. Reheat the muffins in a toaster and gently warm the hollandaise sauce before serving.
Customizing: Feel free to adjust the seasoning in the hollandaise sauce to your taste. A pinch of cayenne pepper can add a subtle heat, while a touch of garlic powder can enhance the flavor.

Our low-carb eggs benedict is a delicious, nutritious option that turns a classic breakfast favorite into a low-carb, diabetic-friendly recipe. With its rich flavors and easy preparation, this recipe will become a staple in your breakfast or brunch rotation. Enjoy the satisfying combination of almond flour English muffins, poached eggs, Canadian bacon, and creamy hollandaise sauce, all while maintaining a low-carb lifestyle.