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RECIPES  |  MEAL PREP  |  KETO  |  COOKBOOK

Keto Eggs Benedict

Here's my low carb take on classic eggs benedict using a crispy cauliflower crepes instead of english muffins. Topped with avocado hollandaise, proscuitto, and poached eggs.

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eggs benedict

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Here’s a tasty and low carb way to get your eggs benedict fix on the keto diet. I cooked up this recipe with my friend Thomas Delauer, and while we were shopping at Costco for breakfast recipe ingredients, I saw low carb cauliflower crepes from Crepini. I immediately though thought would be a great keto replacement for starchy english muffins, and this could be such an epic keto breakfast recipe twist on a classic.

So we headed back to Thomas’s kitchen and filmed the video how to make my keto eggs benedict recipe, and the result was breakfast recipe perfection. Oven baked crispy cauliflower crepe bowls filled with prosciutto, poached eggs, and homemade avocado hollandaise sauce.

How To Make Keto Eggs Benedict

This recipe for low carb eggs benedict is crazy easy, the first thing you want to do is get a hold of some cauliflower crepes by crepini. They make the perfect keto replacement for english muffins, but you can also use your favorite low carb tortillas, I like la tortilla factory. Stuff two of the cauliflower crepes in a ramekin and bake in the oven at 300F for 10-15 minutes, or until they get a bit crispy.

While the keto crepes are in the oven, make the avocado hollandaise sauce in the blender. Add two room temperature pasture raised eggs yolks to the blender along with lemon juice, cayenne, and salt. Blend on high and add 6 tablespoons of grass-fed melted butter. This is how you make a hollandaise sauce, by emulsifying fat into fat. Add 1/4 of an avocado and blend for another 15 seconds and the hollandase sauce recipe is done.

How Do I Poach An Egg?

One of my favorite parts of an eggs benedict recipe is the soft boiled runny egg yolk. The best way to poach an egg so it’s soft and runny is first bring a medium size pot of water to a boil. The pot must be wide and deep enough to hold 6 inches of water, so the eggs can move around. Once the water is boiling, it’s very important to lower the heat just below a simmer. The water should not be bubbling or boiling.

Add 2 tablespoons of vinegar to the water, this will help the egg whites wrap around the yolk when they are poaching. Before adding the eggs, use a spoon to create a vortex in the water and carefully lower the eggs, one at a time. the vortex will help the egg white wrap around the yolk. For a soft boiled egg with runny yolk, cook for 3 minutes, or just touch the yolk and remove it when it’s still soft, but set.

Assemble the keto eggs benedict by putting 1 piece of prosciutto in the crispy cauliflower crepe, top with the poached egg and a drizzle of hollandaise sauce. Enjoy! The recipe makes enough for two pieces of eggs benedict.

Make sure to check out my other keto breakfast recipes:

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eggs benedict

Keto Eggs Benedict

Course: Breakfast
Cuisine: American
Keyword: breakfast, eggs benedict, hollandaise, keto, low carb
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 2 portions
Calories: 235 kcal
Author: Bobby Parrish

This low carb and keto approved eggs benedict replaces an english muffins with crispy cauliflower crepes. Fill the crepes with prosciutto, poached eggs, and avocado hollandaise sauce.

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Ingredients

  • 4 crepini cauliflower thins or low carb tortilla
  • 2 pieces proscuitto
  • 2 whole eggs
  • 2 egg yolks at room temperature
  • 1 tablespoon lemon juice
  • Dash of cayenne pepper
  • 6 tablespoons butter melted
  • ¼ of an avocado
  • Unrefined salt

Instructions

  1. Pre-heat oven to 300F and set the oven rack in the middle. Since the crepini’s are thin, grab two of them and gently tuck them into a ramekin. Don’t push them all the way down, just barely push them in enough to make an indentation. The goal is to make them crispy up in the oven turn into a basket to hold the filling. Bake for 10-15 minutes, until slightly crispy and set. Remove and set aside. If using a low carb tortilla, cut a smaller circle from it and spray with a touch of avocado oil before putting in ramekin.
  2. Meanwhile, make the hollandaise sauce by melting the butter over medium heat. Add the room temperature egg yolks to a blender along with the lemon juice, cayenne, and a pinch of salt. Blend on high for 15 seconds. With the machine running on low, add the warm melted butter and once it’s in, blend on high for 30 seconds. Add the avocado and blend on high for 15 more seconds. If the sauce is too thick, add 1-2 teaspoons of water and blend again.
  3. To poach the eggs, bring a medium pot of water to a boil and reduce just below a simmer. There should be no bubbles or boiling in the water. Add 2 tablespoons of vinegar and swirl the water with a spoon, and gently lower one egg into the water, then add a 2nd egg. Cook for 3-4 minutes, or until the egg yolk is set to your liking.
  4. Assemble the keto eggs benedict by putting 1 piece of proscuitto in the crepini cup, top it with a soft boiled egg, and a drizzle of hollandaise sauce. Enjoy!

Recipe Video

Recipe Notes

Macros per eggs benedict with 1 tablespoon of sauce:

235 calories

0.5 net & total carbs

22.8 grams of fat

8.6 grams of protein

0 fiber

Nutrition Facts
Keto Eggs Benedict
Amount Per Serving (1 portion)
Calories 235 Calories from Fat 205
% Daily Value*
Fat 22.8g35%
Carbohydrates 0.5g0%
Protein 8.6g17%
* Percent Daily Values are based on a 2000 calorie diet.

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