Mouthwatering Keto Eggs Benedict
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At the weekend, I love making Keto Eggs Benedict. In this recipe, we place the poached eggs on a Keto bun and drizzle it with hollandaise sauce! An absolute delicious recipe for keto breakfast or lunch. Each bun with eggs benedict contains 3.1 grams of carbs.
Today we used smoked salmon with lettuce, but of course you can also swap this for bacon and lettuce or salmon with spinach.
Steps to take
Follow these 5 steps to make your own Eggs Benedict.
Ingredients Keto Eggs Benedict
Below you can find the ingredients for the Keto Buns and the Keto Eggs Benedict.
Keto Buns
- 50 grams / 1/3 cup of Psyllium Husk
- 140 grams / 2 cups of almond flour
- 2 tsp baking powder
- 1 tsp Himalayan or sea salt
- 240 ml / 1 cup water - boiled
- 2 tsp cider vinegar
- 3 egg whites
- 30 grams of mixed seeds
Eggs Benedict
- 20 lettuce leaves (30 grams)
- 120 grams / 3.5 ounces of smoked salmon
- 1 tsp olive oil
- 4 large eggs
Hollandaise sauce
- 100 grams / 7 tbsp of butter
- 1 large egg yolk or 2 small ones
- 2 tsp of lemon juice
- (Himalayan) salt - to taste
- Freshly ground black pepper - to taste
- Pinch of nutmeg - optional
Equipment
- Oven + oven rack
- Parchment paper
- Glass
- Cling film
- One big cooking pan to poach the eggs / or an egg poacher
- Saucepan
- Mixing bowls
- Bowl to melt the butter
Macro Overview Keto Eggs Benedict
In the below table, you can find an overview of the macros in this Keto Eggs Benedict recipe. We give you an estimate of the number of carbohydrates, protein, and fat.
Keto Buns
Eggs Benedict on a Keto Bun
As you can see, each Keto Bun with Eggs Benedict and Hollandaise sauce contains on average 3.1 grams of carbs, 16.5 grams of protein, and 41 grams of fat.
Step by Step Instructions Keto Eggs Benedict
1. Bake the Keto Buns
I love bread and yes it can be tough to find a good bread recipe on the keto diet. Then, I found this recipe for Keto buns or Keto bread rolls. They taste amazing!
This recipe yields about 8 to 10 buns. As seen before, each keto bun only contains 1.9 grams of net carbs.
First of all, preheat the oven to 175 degrees Celsius / 350 degrees Fahrenheit.
Place a sheet of parchment paper on an oven rack.
Mix all the dry ingredients in a large bowl. Meanwhile, bring the water to a boil. Add the cider vinegar and egg whites to the dry ingredients, and mix everything well.
Then add the boiling water. Either mix it with a fork or a hand mixer for about 30 seconds. However, make sure you do not over mix the batter.
Put a little bit of olive oil on your hands and grab a small hand of the dough. This recipe yields about 8 to 10 different buns or 16 mini-buns. The buns will grow quite a lot in the oven.
Place all the buns on the parchment paper. Top them with some mixed seeds.
Bake the buns in the oven for about 45-55 minutes, depending on if you make 8 or 10 buns.
The buns are done when you hear a hollow sound when tapping on the bottom of the bun.
2. Place the lettuce and salmon on a grilled bun
Once the Keto Buns are ready, let them cool down a bit.
Then, slice the bun in half and toast the bottom of the Keto Bun for a few minutes in a frying pan with a little bit of butter or olive oil.
Once they have cooled down a bit, you can decorate the bottom of the bread roll with some lettuce leaves. Add a few slices of smoked salmon (you can also use ham or bacon).
3. Poach the eggs
Boil hot water in a cooking pan. Take a piece of cling film and put some olive oil on it. Then, put it into a glass with the sides of the cling film hanging out of the glass.
Break your egg open inside the glass and tie the foil.
Afterward, place the bag in boiling water for about 4 minutes for a runny egg or 7 minutes for a hardboiled egg.
4. Prepare the Hollandaise Sauce
Now we will make the hollandaise sauce. Melt 100 grams of butter in a saucepan or in the microwave for about 1 minute until hot.
Combine 1 big or 2 small egg yolks with some lemon juice, 1 teaspoon of water, salt, a pinch of nutmeg, and pepper into a blender on high speed and blend for 5 seconds. If you do not have a blender you can do this in a small bowl.
Take the pan with hot butter and turn the blender on again. Very very slowly add the hot butter into the mixture as the blender is still running. If you do this too fast, the egg will set.
Pour the sauce into a small bowl.
5. Assemble the Keto Buns with the Keto Eggs Benedict
Take the keto bun with the lettuce and salmon and place a poached egg on top of it.
Drizzle the hollandaise sauce over your poached egg. Add some salt, pepper and nutmeg to taste.
Each Keto bread roll with Eggs Benedict contains on average 3.1 grams of carbs, 16.5 grams of protein, and 41 grams of fat.
Your Keto Eggs Benedict are ready!
For other Low Carb or Keto Breakfast ideas, visit our Keto Breakfast page.
Why not try our delicious Keto Pancakes next time!
Mouthwatering Keto Eggs Benedict
At the weekend, I love making Keto Eggs Benedict. In this recipe, we place the poached eggs on a Keto bun and drizzle it with hollandaise sauce! An absolutely delicious recipe for keto breakfast or lunch. Each bun with eggs benedict contains 3.1 grams of carbs.
Ingredients
Keto Buns
- 50 grams / 1/3 cup of Psyllium Husk
- 140 grams / 2 cups of almond flour
- 2 tsp baking powder
- 1 tsp Himalayan or sea salt
- 240 ml / 1 cup water - boiled
- 2 tsp cider vinegar
- 3 egg whites
- 30 grams of mixed seeds
Eggs Benedict
- 20 lettuce leaves (30 grams)
- 120 grams / 3.5 ounces of smoked salmon
- 1 tsp olive oil
- 4 large eggs
Hollandaise sauce
- 100 grams / 7 tbsp of butter
- 1 large egg yolk or 2 small ones
- 2 tsp of lemon juice
- (Himalayan) salt - to taste
- Freshly ground black pepper - to taste
- Pinch of nutmeg - optional
Equipment
- Oven + oven rack
- Parchment paper
- Glass
- Cling film
- One big cooking pan to poach the eggs
- Saucepan
- Mixing bowls
- Bowl to melt the butter
Instructions
1. Bake the Keto Buns
- First of all, preheat the oven to 175 degrees Celsius / 350 degrees Fahrenheit.
- Place a sheet of parchment paper on an oven rack.
- Mix all the dry ingredients in a large bowl.
- Meanwhile, bring the water to a boil.
- Add the cider vinegar and egg whites to the dry ingredients, and mix everything well.
- Then add the boiling water. Either mix it with a fork or a hand mixer for about 30 seconds. However, make sure you do not over mix the batter.
- Put a little bit of olive oil on your hands and grab a small hand of the dough. This recipe yields about 8 to 10 different buns or 16 mini-buns. The buns will grow quite a lot in the oven.
- Place all the buns on the parchment paper.
- Top them with some mixed seeds.
- Bake the buns in the oven for about 45-55 minutes, depending on if you make 8 or 10 buns. The buns are done when you hear a hollow sound when tapping on the bottom of the bun.
2. Place the lettuce and salmon on a grilled bun
- Once the Keto Buns are ready, let them cool down a bit.
- Then, slice the bun in half and toast the bottom of the Keto Bun for a few minutes in a frying pan with a little bit of butter or olive oil.
- Once they have cooled down a bit, you can decorate the bottom of the bread roll with some lettuce leaves.
- Add a few slices of smoked salmon (you can also use ham or bacon).
3. Poach the eggs
- Boil hot water in a cooking pan.
- Take a piece of cling film and put some olive oil on it. Then, put it into a glass with the sides of the cling film hanging out of the glass.
- Break your egg open inside the glass and tie the cling film.
- Afterward, place the bag in boiling water for about 4 minutes for a runny egg or 7 minutes for a hardboiled egg.
4. Prepare the Hollandaise Sauce
- Melt 100 grams of butter in a saucepan or in the microwave for about 1 minute until hot.
- Combine 1 big or 2 small egg yolks with some lemon juice, 1 teaspoon of water, salt, a pinch of nutmeg, and pepper into a blender on high speed and blend for 5 seconds. If you do not have a blender you can do this in a small bowl.
- Take the pan with hot butter and turn the blender on again. Very very slowly add the hot butter into the mixture as the blender is still running. If you do this too fast, the egg will set.
- Pour the sauce into a small bowl.
5. Assemble the Keto Buns with the Keto Eggs Benedict
- Take the keto bun with the lettuce and salmon and place a poached egg on top of it.
- Drizzle the hollandaise sauce over your poached egg. Add some salt and pepper to taste.
Each Keto bread roll with Eggs Benedict contains on average 3.1 grams of carbs, 16.5 grams of protein, and 41 grams of fat.
Your Keto Eggs Benedict are ready!
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 447Total Fat: 41gCarbohydrates: 3.1gProtein: 16.5g
For a detailed overview of all the macros (in total and per ingredient), please click here.
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