This keto eggs benedict recipe is the perfect option for a healthy, low-carb, and gluten-free breakfast. Served on a broccoli toast, you’ll be able to enjoy this classic dish without any regrets since one serving has just 6 grams of net carbs.
Of course, it might be a bit complicated to prepare this breakfast on working days since it’s a multi-step recipe and takes about 20 minutes to make. But, there’s nothing stopping you from enjoying these low-carb eggs benedict on weekends with your family.
Everything about this keto meal is delicious—poached egg, rich homemade Hollandaise sauce, crispy bacon, and a melt-in-your-mouth broccoli toast. And if you wish, you can make some broccoli toasts beforehand and freeze them so you can always have the base of this recipe ready.
Is Eggs Benedict Low-Carb?
The classic eggs benedict is pretty high in carbs. If you use a large egg to prepare it and serve it on an English muffin, then one serving on the dish will have about 18 grams of carbs.
But when you substitute the base of the recipe with something more keto-friendly, the outcome of the recipe will be ideal for those living an HFLC life.
For this recipe, I chose to substitute the traditional English muffin with a broccoli toast. I love this option since it is made of riced broccoli, cheese, and some garlic powder. It goes perfectly with the poached egg and the creamy sauce.
What Is Eggs Benedict Sauce?
The sauce used for eggs benedict is called Hollandaise sauce. It is insanely easy to make by yourself, so I do recommend you make it at home instead of buying it at a store. This way, you’ll know exactly what’s in the sauce.
Hollandaise sauce is made from melted butter, egg yolks, lemon juice, and salt. Some also like to add heavy cream and dijon mustard to it.
How to Make Keto Eggs Benedict
This keto eggs benedict consists of four parts:
- Broccoli toast. You’ll need to make broccoli rice, add an egg, some shredded cheese, garlic powder, and salt. Then, form the patties and fry on a skillet. And that’s it! In just a few seconds, you’ll have a low-carb and delicious eggs benedict base ready to enjoy.
- Bacon. You’ll need to fry it on a skillet until crisp before placing it on the broccoli toast. If you wish, you can switch it for some smoked ham.
- Poached eggs. If you’ve never made those before, don’t worry. It is even easier than making scrambled eggs.
- Hollandaise sauce. It can be made in just a few minutes. All you’ll have to do is throw all of the needed ingredients in a blender cup and mix everything together until the sauce thickens.
If you want, you can also chop up some fresh parsley and sprinkle it over the ready keto eggs benedict.
Making the Perfect Poached Eggs
When it comes to making poached eggs, you must choose the right technique. Here is the one that I always use, as I found that nothing can go wrong when poaching the eggs with this technique:
- Fill a medium saucepan with water halfway, pour in vinegar, and stir. Then, bring it to a boil.
- If you’re worried that something might go wrong, prepare the egg beforehand by cracking it into a bowl.
- Using a spoon, swirl the water around to form a vortex.
- Carefully pour the egg from the bowl directly inside the vortex.
- Cook the egg for about 2-4 minutes, depending on how you prefer the egg. I recommend cooking it for exactly 3 minutes.
- Using a slotted spoon, remove the egg from the water.
You can either place the poached egg on a piece of paper towel to drain any water or place it on the broccoli toast with bacon right after cooking.
If you’re not a fan of broccoli, there are other options that you can try instead of it. Here’s what you can use as a base for the keto eggs benedict:
- Cauliflower patties. Just follow the same instructions as for the broccoli toasts; only use riced cauliflower instead of broccoli.
- Mozzarella slices. Simply cup some mozzarella cheese and use it as the base. Or, you can also use any other keto-friendly cheese of your preference.
- Keto feta bread. This is my second favorite option that pairs perfectly with the eggs benedict.
90-second keto bread. There is nothing easier than making this bread. Simply mix two tablespoons of almond flour, one egg, a pinch of baking powder, one tablespoon of butter, and a bit of salt. Then, place the mixture in a microwave-safe cup and cook it in the microwave for 90 seconds.
Keto Eggs Benedict With Broccoli Toasts
- 2 large eggs
- 1 tbsp vinegar
- 1 egg yolk
- 3 tbsp melted butter
- 1 tsp lemon juice
- salt to taste
- 4 slices bacon
- To make the broccoli toast, first, make the broccoli rice. Simply throw in the broccoli florets in a blender and pulse until it turns into the rice texture. Then, combine the broccoli rice, shredded cheese, egg, garlic powder, and salt in a bowl. Divide it into two parts and form two patties. Spray your skillet with oil and cook the broccoli patties over medium heat for 5 minutes on each side.
- To make the sauce, melt the butter until it is very hot, place the egg yolk, lemon juice, and salt into an immersion blender cup, and start mixing everything with the blender. With the blender on, slowly pour in the hot melted butter. Continue blending it for about 1 minute or until the sauce thickens.
- Fry the bacon on a skillet until crisp.
- Poach the eggs. To do this, prepare a pot with boiling water. Then, add the vinegar to the pot. Use a spoon to swirl it around in the pan to form a vortex, pour the egg inside the vortex and let it cook for 2-4 minutes, depending on how you like your eggs, and remove the egg from the pot with a slotted spoon. Repeat with the other egg.
- Assemble the eggs benedict. Take two plates and place a broccoli toast on each one. Then, put the cooked bacon on top, followed by the poached egg. Spread the sauce equally on top of the poached eggs. Sprinkle with some chopped fresh parsley and serve.