Benedict Sauce: A Keto-Friendly Condiment?

Eggs Benedict is a popular breakfast dish that can be made keto-friendly with a few simple substitutions. The classic recipe includes English muffins, Canadian bacon, poached eggs, and hollandaise sauce. To make it keto, you can replace the English muffins with keto-friendly bread, such as keto everything buns, low-carb English muffins, or even a slice of tomato. The hollandaise sauce is already keto-friendly, as it is made with eggs, butter, and lemon juice. This sauce can also be made in a blender for a quick and easy version. So, if you're looking for a delicious and indulgent keto breakfast, give keto Eggs Benedict a try!

Keto Benedict Sauce Ingredients

The good news for keto dieters is that hollandaise sauce is naturally low-carb, so it's a great option for eggs benedict. The sauce is typically made by blending together just three ingredients: egg yolks, butter, and lemon juice.

To make enough sauce for four people, you'll need three egg yolks, seven ounces of butter, and a tablespoon of lemon juice. You can add a pinch of cayenne pepper and some salt and pepper to taste.

If you're making the sauce from scratch, it's best to use fresh lemon juice, but the pre-squeezed kind will work in a pinch. You can also use clarified butter or ghee instead of regular butter.

Some recipes suggest adding a little warm water to thin out the sauce, or a splash of vinegar to the eggs as they poach.

Keto Benedict Sauce Recipe

Ingredients

• 1 teaspoon lemon juice
• Pinch of cayenne pepper
• 5 tablespoons unsalted butter
• 2 slices of Canadian bacon
• ¼ Cup (28g) Blanched Almond Flour
• ¼ Scoop (8g) Unflavored Whey Protein
• ¼ teaspoon (1g) Confectioners Erythritol
• ½ teaspoon (1g) Baking Powder
• ⅛ teaspoon Xanthan Gum
• ⅙ Cup (35g) Water

Method

• Add all biscuit ingredients to a small bowl and mix until a thick batter forms.
• Pour the batter into a greased 8oz ramekin.
• Cook in the microwave for around 2 minutes.
• Cut in half and toast.
• To make the poached eggs, fill a large saucepan or deep frying pan with ⅔ water.
• Bring the water to a boil, then lower the heat to a simmer.
• Add a splash of vinegar to the water (this is optional).
• Crack an egg into a fine-mesh sieve or small measuring cup.
• Gently lower the egg into the centre of the pan.
• Once the egg begins to solidify, add the other egg.
• Turn off the heat, cover the pan, and let the eggs sit for 4 minutes.
• To make the hollandaise sauce, add the egg yolk, water, lemon juice, salt, and cayenne pepper to a cup that fits the head of an immersion blender.
• Put the butter into a microwave-safe bowl and melt in the microwave in 3-second increments.
• Put the immersion blender into the bottom of the cup and turn it on.
• While the blender is running, slowly pour the melted butter into the cup.
• Blend until the sauce is fully incorporated and creamy.
• Pour the hollandaise sauce over the eggs.

Tips

• This recipe makes 2 servings, but the hollandaise sauce will cover a few more eggs.
• You can keep leftover sauce in the fridge for a couple of days.
• You can replace the English muffin with a slice of thick tomato or grilled eggplant.

Keto Benedict Sauce Calories

Eggs Benedict is a classic American breakfast dish, typically consisting of an English muffin topped with a poached egg, Canadian bacon, and Hollandaise sauce. While delicious, the English muffin makes this dish unsuitable for those following a keto diet. However, there are keto-friendly alternatives available that replace the muffin with a low-carb option, such as cauliflower rounds, thick slices of tomato, or eggplant.

The Hollandaise sauce is a key component of Eggs Benedict, and fortunately, it is naturally quite keto-friendly, as it is made primarily from eggs, butter, and lemon juice. A single serving of Hollandaise sauce (approximately 1/4 of a recipe) typically contains around 397.5 calories, 87.3g of fat, 0.7g of carbohydrates, and 8.5g of protein.

For those who enjoy a more substantial breakfast, Eggs Benedict can be made even more filling by adding avocado slices, sausage patties, or spinach for an Eggs Benedict Florentine.

Ingredients:

• 1 teaspoon lemon juice
• Pinch of cayenne pepper
• 5 tablespoons unsalted butter
• 1 egg yolk
• Water
• Salt to taste

Method:

• Add the egg yolk, water, lemon juice, salt, and cayenne pepper to a cup that just fits the head of an immersion blender.
• Melt the butter in a microwave-safe bowl in 3-second increments until completely melted.
• Place the immersion blender into the bottom of the cup and turn it on.
• While the blender is running, slowly pour the melted butter into the cup, continuing to blend until a creamy sauce forms.

This keto Hollandaise sauce can be stored in the fridge for up to a couple of days and served warm by heating it very slowly over low heat to avoid scrambling the eggs.

So, there you have it! A delicious and keto-friendly Hollandaise sauce to enjoy with your low-carb Eggs Benedict.

Keto Benedict Sauce vs Regular Sauce

The Keto Benedict sauce is a delicious and healthy alternative to the regular Hollandaise sauce typically served with Eggs Benedict. Here are the key differences between the two sauces and how to make them:

Regular Hollandaise Sauce:

Regular Hollandaise sauce is made with a combination of egg yolks, butter, lemon juice, and cayenne pepper. It is typically prepared using a double boiler or a water bath to cook the egg yolks and create a thick, creamy sauce. This method can be time-consuming and requires careful monitoring to avoid curdling the eggs.

Keto Benedict Sauce:

The Keto Benedict sauce is a low-carb and keto-friendly version of the traditional Hollandaise sauce. It has a similar flavour profile but with some tweaks to make it suitable for a ketogenic diet. Here are the differences:

• Ingredients: The basic ingredients for Keto Hollandaise sauce are the same as the regular sauce, including egg yolks, butter, lemon juice, and cayenne pepper. However, some recipes may include additional ingredients like salt, water, or an alternative sweetener like erythritol.
• Preparation: One of the most popular methods for preparing Keto Hollandaise sauce is using a blender or immersion blender. This makes the process faster and easier than the traditional double boiler method. The egg yolks, lemon juice, and cayenne pepper are blended together, and then melted butter is slowly drizzled into the mixture until a creamy sauce forms. This technique creates a smooth and emulsified sauce without the risk of curdling.
• Bread Alternatives: To keep the dish keto-friendly, the sauce is typically served with low-carb bread alternatives. Some options include keto muffins, keto buns, or even slices of tomato or eggplant instead of the traditional English muffin.
• Nutritional Information: The Keto Benedict sauce is designed to be low in carbohydrates and suitable for a ketogenic diet. Each serving typically has a minimal amount of net carbs, ranging from 1-5 grams, depending on the specific recipe and serving size. The sauce is also high in healthy fats and protein, making it a nutritious addition to a keto meal.

In conclusion, the Keto Benedict sauce is a delicious and healthy alternative to regular Hollandaise sauce for those following a ketogenic diet. It offers the same rich and creamy flavour but with a focus on low-carb ingredients and a simplified preparation method using a blender. This sauce is a perfect example of how keto-friendly substitutions can be made without sacrificing taste and indulgence.

Keto Benedict Alternatives

Eggs Benedict is a popular breakfast dish, but it can be made even more delicious and keto-friendly with a few simple tweaks! Here are some ideas to make your next Benedict a keto-friendly treat:

Use Keto-Friendly Bread

Instead of a traditional English muffin, opt for a keto-friendly alternative such as cloud bread, 90-second bread, keto English muffins, or even a thick slice of tomato. These options provide a tasty base for your Benedict without the carbs.

Get Creative with Proteins

While Canadian bacon is a classic choice, feel free to mix it up with other keto-friendly proteins like sausage, ham, or even crab and shrimp. For a vegetarian option, sautéed spinach and tomato slices make a great substitute, creating a delicious keto eggs Florentine.

Poach Your Eggs to Perfection

The key to a great Eggs Benedict is perfectly poached eggs. To achieve this, bring a small pot of water to a rapid simmer and add a splash of vinegar to help keep the egg whites together. Create a whirlpool effect by giving the water a gentle swirl, then carefully slip your egg into the center. After about 2 minutes, use a slotted spoon to remove the egg from the water.

Whip Up a Delicious Hollandaise Sauce

Hollandaise sauce is what makes Eggs Benedict truly indulgent. To make a keto-friendly version, simply blend together egg yolks, butter, lemon juice, and a pinch of cayenne pepper. You can also add salt and pepper to taste. This sauce is best made fresh and served immediately, as it can separate if left sitting for too long.

Assemble and Enjoy!

Now it's time to put it all together! Place your chosen protein on top of your keto-friendly bread, add a poached egg, and smother it all in your delicious hollandaise sauce. Garnish with fresh herbs like chopped chives or parsley, and enjoy your keto-friendly creation!

Frequently asked questions