Dante Carrillo
Eggs Benedict is a popular breakfast dish, typically served with an English muffin as its base. However, for those on a keto diet, this dish can be easily modified to fit within the diet's guidelines. The traditional English muffin can be replaced with a variety of low-carb bread options, such as cloud bread, 90-second bread, keto English muffins, or even cauliflower hash browns. The dish is then layered with Canadian bacon, perfectly poached eggs, and a rich hollandaise sauce, making it a delicious and indulgent keto-friendly option. With the growing popularity of low-carb diets, more companies are offering keto-friendly bread options, making it easier than ever to enjoy keto Eggs Benedict at home.
| Characteristics | Values |
|---|---|
| Carbohydrates | 3.1 grams |
| Protein | 16.5 grams |
| Fat | 41 grams |
| Calories | 397.5-401 kcal |
| Can be eaten on keto | Yes |
| Bread alternatives | Cloud bread, 90-second bread, keto English muffin, cauliflower hash brown, keto bun, coconut mug bread, almond flour bread, coconut flour bread |
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What You'll Learn
Keto-friendly bread alternatives
While it is possible to make keto-friendly eggs benedict by substituting the traditional English muffin with cloud bread, 90-second keto bread, or a keto English muffin, those on a keto diet will also need to consider bread alternatives for sandwiches and other meals.
Some keto-friendly bread alternatives include:
- Cloud bread: This is a protein-rich alternative to regular bread, made with eggs and cream cheese, and baked in the oven.
- Cauliflower bread: This is made by mixing shredded cauliflower with cheese and eggs or egg yolks. It can be used as a base for grilled cheese and other sandwiches.
- Cheese crisps: These are made by shredding cheese, such as parmesan, mozzarella, or cheddar, and baking it in the oven until golden brown.
- Eggplant slices: Large eggplants can be cut into 1-inch thick disks, seasoned, and grilled or baked. These can be used as a base for burgers or sandwiches.
- Portobello mushrooms: These can be grilled or baked and used as a low-carb burger bun substitute.
- Sweet potato slices: Sweet potatoes can be cut into 1/4-inch thick slices and toasted until brown on the outside and soft on the inside. They can be topped with a variety of savory and sweet toppings, such as eggs and avocado or peanut butter and cinnamon.
While Ezekiel bread is sometimes recommended as a bread alternative, it is not keto-friendly as it is made from sprouted grains and legumes, which contain a significant amount of carbs. It is also important to consider the health benefits and quality of ingredients in bread alternatives, rather than just focusing on the carb count.
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Poached eggs
If you are short on time, you can use a microwave egg poacher. Add a little water to the poacher cavities, break the eggs into the poacher, cover, and microwave for 60-90 seconds for two eggs. You can also poach the eggs in the microwave using a silicone egg poacher. Place the eggs on a microwave-safe plate and microwave them for 20 seconds.
If poaching eggs is not your thing, you can fry them in some butter. Keep them sunny-side up for a runny yolk, or fry them longer.
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Canadian bacon
Eggs Benedict is a classic brunch dish that can be adapted to be keto-friendly. The traditional recipe includes an English muffin, Canadian bacon, poached eggs, and hollandaise sauce. To make it keto, simply replace the muffin with a low-carb alternative, such as cloud bread, 90-second keto bread, or a cauliflower hash brown patty.
When shopping for Canadian bacon, look for extra-lean and moist options, as these will have the best flavor and texture. Pre-cooked Canadian bacon is convenient and can be stored in the refrigerator or freezer, making it easy to add to meals whenever needed. Some brands also offer sliced or diced Canadian bacon, which can be a time-saving option for busy cooks.
Overall, Canadian bacon is a delicious and essential component of keto Eggs Benedict. Its unique flavor and texture make it a popular choice for breakfast and brunch dishes, and its versatility makes it a great ingredient to have on hand for a variety of keto-friendly meals.
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Hollandaise sauce
To make the sauce, you will need egg yolks, butter, and lemon juice. Some recipes suggest adding salt, pepper, and cayenne to taste. You can also use clarified butter or ghee instead of butter. The sauce can be made in a blender or food processor, or with a hand mixer and mixing bowl.
- Place the egg yolks in a blender or food processor, or in a mixing bowl if using a hand mixer.
- Melt the butter in the microwave or on the stovetop until bubbling.
- With the blender, food processor, or hand mixer running, gradually add the hot butter in a steady stream to the egg yolks. Blend or mix until the sauce is thick and creamy.
- Add the lemon juice while still blending or mixing.
- If the sauce is too thick, add a little warm water.
- Season to taste with salt, pepper, and cayenne, if desired.
- Serve the sauce immediately. It can be kept warm in a container submerged in warm water for a short period.
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Cauliflower hash browns
You can definitely eat Eggs Benedict on a keto diet. The traditional English muffin base can be swapped out for a keto-friendly bread option, such as cloud bread, 90-second bread, or a keto English muffin.
Now, onto the cauliflower hash browns!
Ingredients:
- Cauliflower (fresh, frozen, or pre-riced)
- Egg
- Parmesan cheese
- Coconut flour
- Salt and pepper
- Oil
- Optional: Chives, paprika, and parsley for garnish
Steps:
- Rice the cauliflower using a food processor. If using frozen cauliflower rice, make sure to remove the excess water by wringing it out with a cheesecloth or similar cloth.
- In a bowl, combine the riced cauliflower with the egg, parmesan cheese, coconut flour, and salt and pepper.
- Heat a large skillet to medium-high heat and add oil.
- Shape the cauliflower mixture into patties and place them in the skillet.
- Cook the patties for about 5 minutes on each side, or until golden brown.
- Remove from the heat and serve as desired.
These cauliflower hash browns are a great keto-friendly alternative to traditional hash browns made with potatoes. They can be enjoyed at any time of the day and are perfect for breakfast, brunch, or as a side dish with dinner. You can also get creative and add a crispy coating to your hash browns by using panko or pork rind breadcrumbs before baking.
Enjoy your keto-friendly Eggs Benedict with cauliflower hash browns!
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Frequently asked questions
Yes, you can eat eggs benedict on keto. You can make a keto-friendly version by replacing the traditional English muffin base with a low-carb alternative, such as keto bread, cloud bread, 90-second bread, or a cauliflower hash brown patty.
There are several low-carb bread options that you can use for keto eggs benedict:
- Minute muffin: a quick option made with almond flour or coconut flour and "baked" in the microwave.
- Cloud bread: made with eggs and cream cheese, then baked in the oven.
- 90-second bread: made with coconut flour and "baked" in the microwave.
- Keto English muffin: made with almond flour and "baked" in the microwave.
- Mug bread: a type of keto bread that can be made in a mug or coffee mug and toasted in a pan.
The other ingredients in keto eggs benedict typically include poached eggs, Canadian bacon or ham, and hollandaise sauce. You can also add garnishes such as parsley, chives, paprika, and nutmeg.
