Keto Eggs Benedict Recipe: A Deliciously Healthy Brunch

For brunch enthusiasts seeking a healthier twist on a classic, this Keto Eggs Benedict recipe offers a satisfying and flavorful experience. This recipe recreates the beloved Eggs Benedict with four layers, each contributing to a delightful combination of textures and tastes. It features a cauliflower hashbrown patty, Canadian bacon, perfectly poached eggs, and a homemade hollandaise sauce.

Why This Recipe Works

Traditional Eggs Benedict, with its flour-based English muffin, can be high in carbohydrates. This keto-friendly variation significantly reduces the carb count, making it suitable for those following a low-carb lifestyle. A traditional eggs Benedict, made with a flour based English Muffin is going to have around 30g net carbs per serving. This recipe uses cauliflower hash browns as the base, which are low carb, keto friendly and gluten free. Considering a traditional eggs Benedict recipe using a flour-based English muffin has almost 30g net carbs per serving, my recipe for Keto Eggs Benedict has just over 5g net carbs per serving… and that is a huge portion with 1/4 cup of hollandaise sauce!

The Components

1. Cauliflower Hash Browns

These crispy and crunchy patties replace the traditional English muffin, providing a low-carb and flavorful base.

Ingredients:

• Cauliflower, riced
• Egg
• Parmesan cheese
• Coconut flour
• Salt and pepper
• Oil

Instructions:

1. Pulse the cauliflower in a food processor until riced.
2. Pour into a medium sized bowl and use a paper towel to squeeze out any moisture.
3. In a bowl, combine the riced cauliflower with the egg, parmesan cheese, coconut flour, and salt and pepper.
4. Heat a large skillet to medium-high heat. Once hot, add in the oil.
5. Shape the cauliflower mixture into flattened patties.
6. Add to the skillet and cook for about 5 minutes per side, or until browned.

2. Canadian Bacon

Canadian bacon adds a savory and slightly salty element to the dish.

Ingredients:

• Canadian bacon

Instructions:

1. Heat up the Canadian bacon: saute for about 1 minute per side over medium heat in a small skillet. You can also use bacon or deli ham.

3. Poached Eggs

Perfectly poached eggs are a hallmark of Eggs Benedict, offering a rich and runny yolk that complements the other flavors. One of my favorite parts of an eggs benedict recipe is the soft boiled runny egg yolk.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Eggs
• Water
• Vinegar (optional)

Instructions:

1. Bring a medium saucepan of water to a boil, then reduce to low.
2. Add 2 tablespoons of vinegar to the water, this will help the egg whites wrap around the yolk when they are poaching.
3. Create a vortex with a spoon.
4. Carefully break eggs into hot water and cook until whites are firm.
5. Crack and poach each egg for 3-4 minutes.
6. Remove the eggs from the pot and place in a bowl.

4. Hollandaise Sauce

This creamy and lemony sauce is the crowning glory of Eggs Benedict. Hollandaise can be kind of temperamental to make, but once you get the hang of it, it will turn out every time. If you do not want to take the time to make your own from scratch, you can always buy the packaged kind.

Ingredients:

• Egg yolks
• Lemon juice
• Salt and pepper
• Hot butter

Instructions:

1. Add the egg yolks, lemon juice, salt, and pepper to a high powered blender.
2. Blend on a medium setting for less than 10 seconds, then slowly pour in the hot butter while motor is running.
3. Continue blending until you have completely emulsified the sauce, pour into a small bowl.

Assembling the Keto Eggs Benedict

1. Place the cauliflower patty on a plate.
2. Top with Canadian bacon.
3. Place poached egg on top.
4. Pour hollandaise sauce on top.
5. Garnish with a pinch of paprika and chives.

Variations and Substitutions

• Protein: Instead of Canadian bacon, try regular bacon, smoked salmon, sauteed spinach, or a grilled portobello mushroom.
• Bread: 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. Or you can just use a thick slice of tomato in place of muffin.
• Eggs: If poaching eggs seems daunting, a sunny-side-up egg is a great alternative.
• Garnishes: Thinly sliced avocado, sriracha, dill, tarragon, or leftover asparagus can add extra flavor and visual appeal.
• Additional Ingredients: Arugula: this is an optional ingredient, but once I tried eggs Benedict with this spicy lettuce added, I’ve never gone back to the traditional recipe.

Time-Saving Tips

• Make the cauliflower hash browns and hollandaise sauce ahead of time.
• This recipe is truly an assembly recipe.

Storage and Reheating

Once you make any eggs benedict recipe, it must be eaten that same day… if not relatively quickly at that same sitting.

A Keto-Friendly Indulgence

This Keto Eggs Benedict recipe proves that you can enjoy your favorite brunch dishes while staying true to a low-carb lifestyle. With its flavorful components and easy assembly, it is a perfect way to start the day or impress guests at your next brunch gathering.

Additional Keto Breakfast Ideas

Looking for more keto breakfast inspiration? Try these recipes:

• Keto Breakfast Casserole
• Ham and Cheese Frittata
• Homemade Turkey Sausage Patties

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #eggs #benedict #recipe