KETO LOW-CARB EGGS BENEDICT
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witThis was my first attempt at Keto Low-Carb Eggs Benedict. I’m working on making compliant versions of the 5 French mother sauces, beginning with hollandaise sauce. I decided to start with hollandaise sauce to make my favorite breakfast recipe – Eggs Benedict.
WHAT IS EGGS BENEDICT’S TRUE ORIGIN:
KETO LOW-CARB EGGS BENEDICT
There are several credible stories about how this breakfast dish was invented. Here are just a few of the stories: One story states that in 1894 a hungover Wall Street broker Lemuel Benedict staying at the Waldorf Hotel ordered 2 poached eggs on top of buttered toast with crispy bacon, two poached eggs with hollandaise sauce. It’s also believed by some that in 1860 chef Charles Ranhofer came up with the dish when one of these customers grew tired of the usual menu. He called this recipe Eggs a la Benedict which he published in his 1894 cookbook.
Another story states because the original American recipe uses Canadian, the dish was named after the supposed traitor Benedict Arnold (an American officer who defected to the British side during the Revolutionary War). Eggs Benedict was created by Commodore E.C. Benedict, a banker and yachtsman, who died in 1920. Montgomery included a recipe for the breakfast dish, stating that he received it from his mother, who had received it from her brother, who was a friend of the Commodore.
We may never know the true origin of this delicious recipe. Really, it doesn’t matter. It’s delicious despite its unknown history.
WHAT IS THE NUTRITIONAL VALUE OF PASTURE-RAISED EGGS?
Pasture-raised eggs, derived from hens allowed to roam freely and forage on a natural diet, typically boast superior nutritional content compared to conventionally raised eggs. These eggs tend to be richer in omega-3 fatty acids, essential for heart health, as well as higher levels of vitamins such as vitamin A, vitamin E, and vitamin D. Additionally, pasture-raised eggs often contain more beneficial nutrients like beta-carotene and choline. The increased exposure to sunlight during natural foraging also enhances the vitamin D content in these eggs. Furthermore, pasture-raised eggs may have higher levels of antioxidants and a more favorable omega-3 to omega-6 fatty acid ratio, contributing to a nutrient-dense and wholesome dietary choice.
WHAT IS EGGS BENEDICT?
Made popular in New York City, Eggs Benedict consists of two halves of an English muffin (in our case Keto Low-Carb leftover hamburger buns), each topped with bacon, a poached egg, and hollandaise sauce. You can replace the bacon with other proteins like salmon, prosciutto, or ham.
WHAT ARE SOME KETO LOW-CARB EGGS BENEDICT VARIATIONS?
The wonderful thing about Keto Low-Carb Eggs Benedict is that it can be so versatile.
Here are some variations on the classic recipe to inspire your creativity:
- Mexican-inspired Eggs Benedict using pulled pork with guacamole and a chipotle lime hollandaise sauce
- Eggs Benedict with Prosciutto
- Crab Eggs Benedict
- Lobster Eggs Benedict
- Salmon Eggs Benedict
- Meatloaf Eggs Benedict
- Burger Eggs Benedict
- Greek Eggs Benedict With Spinach, Artichoke, and Feta
- Hawaiian Eggs Benedict with Grilled Pineapple
- Korean Eggs Benedict with Kimchi
- Steak and Eggs Benedict
WHAT WINE HARMONIZES WITH EGGS BENEDICT?
WHITE WINE
While eggs are delicate in nature, it’s the other ingredients in Eggs Benedict that need to be considered. In this recipe the predominant taste sensation is fattiness from the bacon and Hollandaise sauce. Therefore you need a white wine with some weight to match. Think barrel fermented and aged Chardonnay.
WINE TIPS:
ALCOHOL AND KETOSIS:
To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.
ALCOHOL AND HEALTH:
Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.
NON-ALCOHOLIC WINE AND HEALTH BENEFITS:
Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress
WHAT ARE SOME KETO LOW-CARB BUN SUBSTITUTIONS?
For a keto-friendly version of Eggs Benedict, you’ll want to replace the traditional English muffin with a low-carb alternative.
Here are some keto-friendly suggestions:
Keto English Muffins:
You can find or make keto-friendly English muffins using almond flour, coconut flour, or a combination of both. There are various recipes available online that cater to a low-carb and ketogenic diet.
Portobello Mushrooms:
Roasted or grilled Portobello mushroom caps can serve as a flavorful and low-carb replacement for the traditional bun. They provide a satisfying texture and can hold the other ingredients well.
Cloud Bread:
Cloud bread, made with eggs, cream cheese, and a pinch of cream of tartar, is a light and fluffy alternative. It’s low in carbs and can be used as a base for Eggs Benedict.
Lettuce Wraps:
For a lighter option, you can use large lettuce leaves, such as butter lettuce or romaine, to create a “wrap” for your Eggs Benedict. Naturally, this not only reduces the carb content but also adds a refreshing crunch.
Avocado Halves:
Halved avocados can provide a creamy and nutritious base for your Eggs Benedict. The richness of the avocado complements the dish well.
WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?
The equipment needed to make this recipe includes:
- Deep saucepan
- Mixing bowl (for hollandaise sauce, if making it from scratch)
- Measuring spoons
- Spoon for swirling water
- Slotted spoon
- Plates
- Knife and cutting board (for slicing bacon)
WHAT ARE OTHER KETO LOW-CARB BREAKFAST RECIPES YOU CAN PREPARE?
KETO LOW-CARB SCRAMBLED-EGG PROSCIUTTO CUPS
WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?
The equipment needed to make this recipe includes:
- Deep saucepan
- Mixing bowl (for hollandaise sauce, if making it from scratch)
- Measuring spoons
- Spoon for swirling water
- Slotted spoon
- Plates
- Knife and cutting board (for slicing bacon)
HOW DO YOU PREPARE KETO LOW-CARB SCRAMBLED-EGG PROSCIUTTO CUPS?
Hamburger Buns: To make true Eggs Benedict you’ll need Keto Low-Carb buns. Here’s the link to the bun recipe:
Hollandaise Sauce: For the Hollandaise Sauce you’ll need a Keto Low-Carb recipe. Here’s the link to the Keto Low-Carb Hollandaise Sauce recipe:
Bring a deep saucepan of water to a boil. Add 1 tbsp white wine vinegar. Crack eggs over small sieve. Transfer eggs to individual ramekins. Create a vortex in the water. Agg one egg at a time. Boil to desired doneness, between 2 to 3 minutes depending on your taste. Remove the egg with a slotted spoon. Do this for all eggs.
Toast Keto Low-Carb Hamburger Buns. Spread each half bun with Keto Low-carb Hollandaise Sauce.
Top half bun and sauce with favorite protein (bacon, prosciutto, or salmon).
Top each half coated bun with poached egg.
Drizzle with Hollandaise Sauce. Keto Low-Carb Eggs Benedict with Prosciutto.
Keto Low-Carb Eggs Benedict with Salmon.
Spread Hollaindaise sauce on each half bun. Add protein on top of Hollandaise sauce. Agg poached egg. Drizzle with more Hollaindaise sauce. Repeat for each portion.
HOW DO YOU PREPARE PERFECT POACHED EGGS?
Watch video.
Print
KETO EGGS BENEDICT
- Total Time: 23 Minutes
- Yield: 4 1x
- Diet: Gluten Free
Description
Try this delicious Keto Eggs Benedict recipe with homemade hollandaise sauce paired with yummy non alcoholic wine.
Ingredients
- 3 tbsp white wine vinegar
- 4 large eggs
- 2 Keto Low-Carb hamburger buns*
- 1 batch Keto Low-Carb hollandaise sauce**
- 4 slices sugar-free bacon or prosciutto or a leftover salmon fillet
Instructions
- *Keto Low-Carb Hamburger Buns (Healthy Heart)
- *Keto Low-Carb Hollandaise Sauce
- Bring a deep saucepan of water to a boil. Add 3 tbsp white wine vinegar. Break the eggs into 4 separate cups. Slice the hamburger buns in half and toast. Set them on plates.
- Using a spoon, swirl the water briskly to form a vortex and slide in one egg. It will curl round and set to a neat round shape. Cook for 2-3 mins, then remove with a slotted spoon.
- Repeat with the process for the other eggs, one at a time, re-swirling the water as you slide in the eggs.
- Spread hollandaise sauce on each half-bun. Set your protein on top. Drizzle with hollandaise sauce on top. Serve immediately.
Notes
- The recipe is based on the keto version and is approximate only. One serving has 13 grams of net carbs.
- (Note: The nutritional information provided is a courtesy and is approximate only. We cannot guarantee the nutritional accuracy of any recipe on this site. We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
- Prep Time: 20
- Cook Time: 3 minutes
- Category: KETO LOW-CARB
- Method: Poaching and Toasting
- Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER
Nutrition
- Serving Size: 1
- Calories: 300
- Sugar: 0
- Sodium: 500
- Fat: 20
- Saturated Fat: 10
- Unsaturated Fat: 10
- Trans Fat: 0
- Carbohydrates: 15
- Fiber: 2
- Protein: 20
- Cholesterol: 200
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