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Egg Benedict

by Lucie
egg benedict

Eggs are probably for most people on low carb/ keto the number one for breakfast or lunch. Sure you can also decide for other first meals of the day like keto bread, or some keto porridge, but from my own experience I know, that nothing saturates me more than a nice portion of eggs. Of course, it could get boring after some time, so I recommend to vary to prevent it. You can go for scrambled, soft or hard-boiled, omelet, egg-loaf or for my favorite Egg Benedict!

If you prepare your sauce Hollandaise to avoid sugars which are contained in the ones from the supermarket, change the white flour toast for a keto bread, you will get a nutritious, healthy and, of course, low carb dish you will fall in love with.

I can imagine that your first thoughts could be, that you are scared to prepare poached eggs if you never tried before. So let me assure you, the first twenty-eight years of my life I haven’t tried them either. It was like alchemy to me. But if you know the right process, it is very easy. Even the first time I tried them, they turned out infallibly, and I counted with more disaster.

How to prepare a poached egg benedict?

So first let me tell you the detailed instruction to make a perfect poached egg. You will need a larger pot. Fill this pot with water approximately into two-thirds. Salt the water and bring it to boil. BUT! Before the water starts to boil, turn the heat to low. The water has to simmer. Add one tablespoon vinegar. Beat the egg into a shallow bowl or cup. Make sure the yolk stays complete. In the middle of the pot create a vortex with the help of a fork. Then carefully, pour the beaten egg into the vortex. When you hit the center completely, it will be perfectly round. For a perfect result always cook only one egg at a time. The cooking time is around 4-5 minutes depends on how soft you prefer your egg yolks.

It is no science at all. I promise. Important is that the egg yolk stays complete. That is a thing you can affect only half by being very careful while beating it. But sometimes the eggs have for some reason a strange consistency, and I beat ten to get at least a half for poached eggs. The one I can’t use I refrigerate and prepare scrambled eggs the next day.

egg benedict with green asparagus

egg benedict

Egg Benedict is a perfect Keto Breakfast

Serves: 2 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )


For the poached eggs
2 eggs
1 tbsp apple vinegar (or any other with not so strong taste)
For the sauce Hollandaise
3 large egg yolks
114 g/ 4 oz salted butter or 1/2 cup ghee (113 g)
1-3 tsp fresh lemon juice or vinegar or dry white wine (10-15 g)
1/4 tsp cayenne or white pepper
For the toast
3 tbsp flaxseed or almond flour
1 tbsp melted butter or olive oil
1 tsp baking powder
1 egg
2 slices ham
4 slices crispy bacon
200 g/ 7 oz asparagus as a side dish


Poached eggs (For more detailed instructions read the article above)

  1. In a large pot bring water to boil.
  2. When the water starts to simmer turn the heat to low (the water can't boil) and add a tbsp vinegar.
  3. Beat the eggs (separately) into a shallow bowl or cup. The yolk has to stay complete.
  4. In the middle of the pot create a vortex with the help of a fork. Then carefully pour the egg into the vortex. The better you hit the center, the more the egg will be round.
  5. Cook for 4-5 minutes.

Sauce Hollandaise

  1. Add the yolks to a blender. Put the top onto the mixer but remove the middle piece.
  2. Preheat a small frying pan over medium heat. Add the butter a let it melt. Continue heating until it bubbles and stops foaming.
  3. Turn the blender on low and begin pouring the hot butter into the blender -  very slowly at first, and then a little faster as the Hollandaise starts to emulsify.
  4. Add the lemon juice and pepper and turn the blender to a quicker speed. Scrape down the sides and add the middle back to the top of the lid. Let the sauce sit in the blender until ready.


  1. Mix all the ingredients in a bowl until smooth and microwave for 90 seconds at 800 watts.
  2. Cut into two equal pieces and pan fry from both sides to get the toasted effect.

Egg Benedict

  1. Complete the egg Benedict by setting the toast on a plate.
  2. Add ham, bacon, then the poached egg, season it with salt and pepper, and pour over the sauce Hollandaise.
  3. Serve immediately with asparagus.

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Susan April 29, 2019 - 10:19 pm

Just wondering how you beat an egg while leaving the yolk intact? And what is the total carb count for this breakfast?

Lucie May 3, 2019 - 12:01 am

Unfortunately, there isn’t universal advice. Try to crack the shell in the middle using a knife and while pouring the egg into a bowl make sure you do it slowly and from a small height. The rest is a question of the age of eggs. So if possible, try to buy the freshest one. Hope it was helpful 🙂
The breakfast contains about 16g of carbs.


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