What are Eggs Benedict?
Eggs Benedict are traditionally made with these four ingredients: a toasted English muffin, poached eggs, hollandaise sauce, and Canadian bacon. Despite having these international aspects, the dish actually originates from New York City in the mid to late 19th century.
Since then, dozens of variations of Eggs Benedict have appeared around the world. However, with this keto recipe, you will learn how to make the original version (but with a keto twist).
Are Eggs Benedict Keto-friendly?
Only one component in Eggs Benedict, the English muffin, adds a significant amount of net carbs. Unfortunately, since each half of this bread contains approximately 13.5g of net carbs, it’s best to avoid asking for this dish if you’re on a Keto diet.
That said, this is not to say that you should avoid Eggs Benedict entirely. In fact, there are several keto bread recipes that you can use to replace your high carb English muffin. With this recipe we will show you how to make it with the fastest and easiest option. This recipe is quite dense in calories , so it is recommended to eat it as a brunch or as your first meal on an intermittent fasting.
How to Make Your Own Keto Eggs Benedict
Making eggs Benedict is as simple as preparing each component individually and assembling them. If you are doing them for the first time, be sure to read the instructions carefully.
Remember to pay close attention to the poached eggs and hollandaise sauce, as they can be difficult to prepare at first. Surprisingly, replacing the English muffin with keto bread will be the easiest part of the recipe (aside from cooking the Canadian bacon, of course).
Once you have all the ingredients ready (the Toasted and Buttered Keto English Muffin, Canadian Bacon, Poached Egg, and Hollandaise Sauce), place them on top of each other, in that order.
Customize the recipe according to your tastes
Another great benefit of Keto Eggs Benedict is that you can customize the recipe to suit your lifestyle, flavor, and ingredients.
Here are some of the most popular Keto customizations for this recipe:
- Keto Avocado Eggs Benedict : To add fat, flavor, and health benefits to your eggs, add avocado. Slice it up or squish it on your toasted Keto bread before placing the other ingredients on top.
- Cook the eggs to your liking – you don’t necessarily have to poach the eggs. Feel free to fry or scramble your eggs. It’s best to fry them yolk side up on low heat so you can get the added flavor and texture of the runny yolk.
- Use whatever sliced meat you prefer – don’t have Canadian bacon? No problem. Keto Eggs Benedict can be made with any bacon, prosciutto, or sliced meat you have on hand.
- Skip the bread : turn your eggs Benedict into a healthy salad for your lunch or better use a Keto waffle.
Below you will know the step by step for the preparation of this recipe with eggs.
- 2 large egg yolks .
- 2 tablespoons of butter.
- 1 teaspoon of lemon juice.
- Salt and paprika, to taste .
- 2 servings of Keto bread.
- 4 large eggs .
- 140 g of Canadian bacon, about 4 small slices .
- 1 tablespoon of white vinegar.
- Salt as needed.
- 2 teaspoons of butter.
- 1 tablespoon of chopped chives.
Preparation of the recipe for Eggs Benedic t
1. Gather and prepare all the ingredients. Get the Keto bread , slice it, and set it aside.
2. Bring a pot of water (about 2.5 to 5 cm of water) to boil on the stove. Once it’s boiling, turn the heat to medium-low to simmer.
3. Separate the egg yolks (for the hollandaise) and reserve the whites for another recipe. Beat the egg yolks in a metal bowl (that fits over the pot) until they are shiny and deep yellow . Add the lemon juice and beat well again until just incorporated.
4. Melt the butter in the microwave or in a skillet. Once melted, place the metal container over the pot over a double boiler. As the egg yolk mixture heats up, slowly add the butter while beating it to emulsify.
5. Keep beating as the mixture comes together and thickens. Make sure you don’t apply too much heat to the mixture as the eggs will scramble if they get too hot. Once finished, the mixture should be able to adhere to the back of a spoon. If you dip a spoon in and remove it, you can run your finger along it and clearly see the indentation where you slipped it.
6. Season the hollandaise sauce with salt and paprika, then set aside.
7. Fill the water pot with more water if necessary, preferably about 7-10 cm of water. Return the heat to medium-high to bring the water to a boil. Once it boils, reduce the heat to a simmer, then add salt and vinegar to the water.
8. Add an egg to a mold or small plate. Use a spoon to stir the boiling water in the pot, creating a swirl, then gently pour the egg into the water. Try not to drop the egg abruptly as you want it to stay whole so that it is poached.
9. Let the egg cook for 2-3 minutes, then remove it from the pan with a slotted spoon. Gently place it on a plate with paper towels, and repeat the process with the remaining eggs.
10. In a separate skillet, sauté the Canadian bacon until lightly browned on both sides , or to taste.
11. If you like, toast the Keto bread with butter or simply spread the butter over the top of each slice.
12. Collect the Eggs Benedict. Using a slice of bread, place Canadian bacon and a poached egg on top of each other. Season the egg with salt and pepper, if desired. Repeat this process with the remaining bread, Canadian bacon, and eggs.
13. Lastly, pour the hollandaise sauce mixture over the eggs. If the hollandaise sauce has become too thick, you can add a small amount of water to it and stir until it can stick in a spoon again. Garnish with chopped chives and enjoy!
This makes a total of 2 servings of Keto Eggs Benedict. Each serving has 781 calories, 60.9 g of fat, 5.9 g of net carbohydrates and 50 g of protein .