|October 15, 2020

Keto Eggs Benedict

By Bulletproof Staff
Reviewed for Scientific Accuracy

Keto Eggs Benedict

Keto eggs Benedict recipe & content provided by Joshua Weissman

This keto eggs Benedict recipe is a big upgrade on a breakfast classic. I love eggs Benedict because it has all the things that I like in a breakfast: A crunchy yet soft toast, a cured meat, a buttery sauce, and most importantly a runny, jammy poached egg.

Related: Cauliflower Bread With Crispy Bacon, Poached Eggs & Avocado

Restaurant-style eggs Benedict tastes delicious — but the portion sizes are terrible. With two tiny poached eggs and two tiny slices of ham, I’m always left wanting more. Make this satisfying keto eggs Benedict recipe, and you’ll never go back to the restaurant version again.

Keto eggs Benedict tastes just like the original version, with just a few high-fat upgrades: We swap the English muffin for a savory coconut flour muffin, and ham gets replaced with delicious slices of smoked salmon. To save time, you can even make the low-carb English muffins ahead of time and freeze until you’re ready to cook.

Serve keto eggs Benedict with a simple drinks like a keto iced matcha latte or white drink for a mind-blowing low-carb brunch.

Keto eggs benedict upgrades a brunch classic with savory smoked salmon and a coconut flour English muffin. Just 6 net carbs!

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Keto Eggs Benedict


Start to Finish: 25 minutes


  • 1/4 cup coconut flour
  • 4 eggs, beaten
  • 1/4 cup full-fat canned coconut milk (BPA-free)
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

Hollandaise sauce ingredients:

  • 3 egg yolks
  • 1 1/2 tablespoons water
  • 1/2 cup plus 2 tablespoons cold grass-fed butter, cut into small pieces
  • Salt to taste
  • 2 teaspoons lemon juice

Poached egg ingredients:

  • 6 ounces wild-caught smoked salmon
  • 8 pastured eggs
  • 1 tablespoon apple cider vinegar or lemon juice
  • Thinly sliced chives to garnish


  1. Prepare English muffins first. In a small bowl, whisk together all muffin ingredients until smooth.
  2. Divide batter evenly into four medium heat-safe ramekins. Bake at 350 degrees for 5-10 minutes, or until a toothpick inserted comes out clean.
  3. Prepare hollandaise sauce. Fill a medium saucepan with one inch of water. Bring water up to a simmer over medium high heat, then reduce to a gentle simmer.
  4. Add egg yolks and water to a medium glass bowl that can sit on top of the saucepan without falling in or touching the water. Set the bowl over the pan and whisk the egg mixture constantly until it lightens and thickens (about 1-2 minutes).
  5. Gradually mix in pieces of butter, allow them to melt one by one.
  6. Remove hollandaise from heat and whisk until completely smooth, placing it back on the simmering saucepan as needed to keep warm. Season with salt and lemon juice. When warmed, pour sauce in a thermos to retain temperature.
  7. Prepare poached eggs. Bring a saucepan filled with water to a boil. Reduce the heat to bring it to a gentle simmer. Add vinegar.
  8. In a pinch bowl, crack one egg.
  9. Using a spoon, stir water in a clockwise circle to create a whirlpool in the center of the pot.
  10. When whirlpool has formed, carefully pour the egg into the center of the whirlpool so egg whites wrap around the yolk as it spins. Cook for 5 minutes. (If you’re already familiar with poaching eggs and have a large enough pan, you can cook up to four at once.)
  11. Using a slotted spoon, remove eggs from pot and place on a paper towel to drain. Repeat as needed until all eggs are poached.
  12. Assemble keto eggs Benedict. Slice and lightly toast English muffins, then add two muffin pieces to each plate. Top each slice with slices of smoked salmon, one poached egg, hollandaise sauce, and a sprinkle of chives. Serve immediately.

Makes: Serves 4

Nutritional Information (Per Serving):

  • Calories: 577
  • Fat: 46.4g
  • Saturated Fat: 24.5gg
  • Cholesterol: 719mg
  • Sodium: 1207
  • Carbs: 12.3g
  • Fiber: 6.3g
  • Sugar: 1.6g
  • Net Carbs: 6g
  • Protein: 29g
  • Vitamin D: 76mcg
  • Calcium: 100mg
  • Iron: 3mg
  • Potassium: 311mg
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