On the few occasions that I do go out to eat for breakfast or brunch, I always order Eggs Benedict. It is one of my all time favorites and in the past has been a source of guilt due to my incorrect perception of the whole cholesterol and fat issue. With a minor tweak this is a perfect meal on the Keto diet!
As an aside, to add to your research, please check out Jimmy Moore’s book on this matter, Cholesterol Clarity: What The HDL Is Wrong With My Numbers?.
Back to Eggs Benny! On one of the low carb forums that I frequent, there are several versions of Hollandaise sauce, so when I saw it, I immediately thought of a way to recreate my favorite breakfast and thus was born Keto Eggs Benedict!
The Hollandaise sauce is an easy blender version. This takes nothing away from the taste, it turned out every bit as good as the picky ‘cook it in a double boiler’ version. And the leftovers! Oh my goodness, the leftover sauce hardened into a wonderful lemony butter that I spread on salmon, cooked broccoli, asparagus and so on for the rest of the week.
I didn’t even bother poaching the eggs! I simply took a Silicone Muffin Pan and made little bacon cups, dropped a raw egg into each cup and baked until the egg was done to my liking. (I like the whites hard and the yolk soft).
Easy Hollandaise Sauce (for the Keto Eggs Benedict)
- ½ cup butter (1 stick)
- Juice of ½ lemon (2 tbsp)
- Dash cayenne
- 3 egg yolks
Eggs part: (for 2 servings)
- 4 strips bacon
- 4 eggs
Preheat oven to 350. Line muffin cups with a strip of bacon. I tried to cover the sides and as much of the bottom as I could, but it is not necessary to cover the whole thing. Break an egg into each bacon nest. For even more authenticity you could use Canadian bacon instead of regular.
While the eggs are cooking in the oven make the sauce. Melt butter in a cup in the microwave or in a cast iron sauce pot on the stove. In a blender, blend egg yolks, lemon and cayenne. With the blender going on the lowest speed, slowly drizzle melted butter into the blender until its all in there. I am quite certain this method would also work well in a food processor. Tip: The variable speed on my Vitamix blender worked perfectly for this.
The timing of the eggs will depend on how you like them. Also if you like your bacon more crispy than I do, you could bake the bacon cups in the oven for a few minutes first, then drop the eggs in and bake until they are done. So you will just have to keep an eye on your eggs!
When done, drizzle sauce over the eggs and sprinkle with some fresh chopped parsley. I ate mine with avocado slices. Soooo good! I did not for a moment miss the English muffins underneath!
Save the leftover sauce to use during the week over veggies and protein. It is really good!
Breakdown for this breakfast (each serving is 2 eggs, 2 strips bacon, 2 tbsp sauce) turned out to be 80/17/3.
Calories 453, Fat 41, Protein 20, Carbs 4
If you want to use the sauce leftovers for veggies, each tablespoon contains 62 calories, 7 fat, 1 protein, zero carbs.
I hope you try this wonderful weekend breakfast!