Keto Eggs Benedict with Hollandaise Sauce

Must Try

Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

I love poached eggs – I could eat them for every meal, easily. If I had to live on poached eggs and avocados alone, I’d be completely happy for the rest of my life. This keto Eggs Benedict with Quick Hollandaise Sauce is on regular rotation for me – either this or my Salmon Benedict.

While I’ve perfected poaching eggs (check here for my tutorial on how to poach an egg), I recently bought the Dash Egg Cooker, which I mainly use for hard boiled eggs, but it has a poaching function that works quite well if you don’t want quick and hands off poached eggs. The “keto English muffin” is essentially 90-second keto bread, which is simple to make along with my quick microwave Hollandaise sauce, so you can enjoy this delicious keto breakfast recipe even if you are short on time.

As I said above, I love salmon benedict and use smoked salmon or lox sometimes in place of the traditional Canadian Bacon or ham…experiment with what you like, really, Eggs Benedict is delicious with any meat. This very filling keto breakfast recipe comes in at only 9g of net carbs per serving and will keep you filled up for sure – I often have this as brunch because it’s so filling (after my intermittent fasting window has passed).

Keto Eggs Benedict Recipe

5 from 1 vote
Course Breakfast
Cuisine American
Servings 2
Calories 810 kcal


For the Hollandaise Sauce

  • 2 egg yolks
  • 1/2 lemon juiced, or to taste
  • 1 pinch pink salt
  • 1 pinch cayenne pepper
  • 1/4 cup salted butter melted

For the Keto English Muffin

For the Eggs Benedict

  • 4 poached eggs
  • 4 slices Canadian bacon or smoked salmon, rare roast beef, etc
  • 1 tbsp butter
  • 1/2 avocado sliced, optional


To Prepare the Hollandaise Sauce

  • Beat egg yolks (save the whites for the keto english muffin recipe), lemon juice, salt, and cayenne pepper together in a microwave-safe bowl until smooth. Slowly stream melted butter into the egg yolk mixture while whisking using a whisk or electric hand mixer to incorporate.
  • Heat in microwave for 15 to 20 seconds; whisk again for consistency.

To Prepare the Keto English Muffin

  • Grease two 4-inch microwave-safe ramekin.
  • In a small mixing bowl, combine the two flours and baking soda, mix well.
  • Add the coconut oil, egg whites and almond milk and whisk until smooth.
  • Divide the batter among the two prepared ramekins. Microwave, one at a time, for 90 seconds - 2 minutes (depending on your microwave). Start with 90 seconds and if the batter still looks uncooked in the center, cook for another 30 seconds.
  • Carefully remove the muffins from the ramekins and slice in half.
  • You can toast the keto English muffins lightly if desired.

To Assemble the Keto Eggs Benedict

  • Butter each English muffin half and place on plate butter side up.
  • Top each with a slice of Canadian bacon, or your preferred meat.
  • Divide the avocado slices among each on top of the meat, if using.
  • Gently place one poached egg on top of each.
  • Put a generous dollop of Hollandaise Sauce on each.
  • Season with salt, pepper and fresh chives, if desired.




Calories: 810kcalCarbohydrates: 18gProtein: 39gFat: 66gSaturated Fat: 26gCholesterol: 656mgSodium: 1315mgPotassium: 665mgFiber: 9gSugar: 3gVitamin A: 1580IUVitamin C: 12mgCalcium: 195mgIron: 4mg
Tried this recipe?Let us know how it was!


  1. If you want people to actually make your recipe maybe consider actually including a full ingredients list and not random question marks.


Recipe Rating

Please enter your comment!
Please enter your name here


Latest Posts



More Like This