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You Gotta Love Eggs Benedict!
Low carb style! Eggs are one of the most versatile foods on Earth! Fried, poached, boiled, emulsified, beaten, whipped, baked, separated, souffled or eaten raw- eggs are a must! They’re full of fat and protein, with very little carbs, which makes them perfect for anyone on a ketogenic diet. The average large egg contains 5g of fat, 7g of protein and about 0.4g of carbs. Most nutrition labels round down on the carb count as it’s minimal, but it’s good to note. They are also good sources of choline and lutein, both important nutrients for brain and eye health.
When buying eggs, it’s important to know where they’re coming from (as much as you can infer from the package). Egg cartons these days are full of labels and certifications claiming their chickens are well taken care of. Some of those claims are simple marketing tactics and mean nothing; it’s important to recognize them. Learn how to know where your eggs are coming from in our Egg Label Guide!
And if you don’t have any oopsie rolls on hand, here’s the recipe! You can make a big batch of them and used them for savory and even sweet dishes. They’re a keto staple!
Once you’ve got a dozen eggs that came from a good source, you’re ready to make some delicious and healthy low carb Eggs Benedict. If you’re on an Egg Fast, this recipe is perfect! Perhaps the Canadian bacon doesn’t follow the rules entirely, but that can easily be omitted.
Eggs Benedict a la Oopsie
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Macros per serving: • 497 Calories • 38.1g of Fat • 30.3g of Protein • 2.4g of Carbs
Start off making a quick hollandaise sauce. Separate 2 eggs and whisk the yolks in a glass bowl until they've doubled in volume. Add a squish of lemon juice.
Set a pot of water to boil. You need only about an inch of water set to simmer.
Begin melting some butter to later add to the sauce to emulsify.
Using a double boiler (or the glass bowl set on top of the simmering water) start to whisk the lemony egg yolks rapidly. You will see they will become thicker the more you whisk and gently heat.
Pour in the melted butter slowly all while still whisking, Be careful not to heat so much the eggs begin to cook too quick and turn into scrambled eggs!
The hollandaise sauce should be thick enough to coat the back of a spoon when lifted out.
When the hollandaise sauce is done, take it away from the heat and leave aside. Season with salt and paprika. If it cools and thickens too much, simply add a teaspoon of water and whisk to make it spoonable again.
Onto the eggs! To poach your eggs, set a pot of water to boil. About 3 inches of water here.
Once the water comes to a boil, reduce it to simmer and add some salt and a tablespoon on white vinegar.
Create a whirlpool in the water with a wooden spoon by stirring around a few times in one direction.
Crack an egg into a teacup and gently lower into the whirlpool you've created. Don't drop the egg in, rather lower the cup into the water and let it out.
Let the egg cook for about 2-4 minutes. You want these eggs to be pretty runny.
Lift the egg gently with a spatula and let it rest on a paper towel lined plate. Do the same with the rest of the eggs.
Fry up the Canadian bacon if you'd like. We like it a little crispy and warm.
Top 4 oopsie rolls with the Canadian bacon and gently place a poached egg onto each slice of bacon.
Spoon about a tablespoon of hollandaise sauce onto each poached eggs and top with some salt and pepper and chopped chives. Enjoy right away!
We provide nutritional information for our recipes as a courtesy to our readers. The data is calculated using the MyFitnessPal app. We remove fiber and sugar alcohols, including erythritol, from the final carbohydrate count since they do not affect blood glucose levels in most individuals. We try to be as accurate as possible but we encourage you to calculate nutritional information on your own.
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals!
You’ll love our Breakfast in Five cookbook!
We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created Breakfast in Five – 30 low carb breakfast recipes all using just 5 ingredients and 5 net carbs or fewer!
Enjoy fluffy waffles and pancakes, sweet and savory muffins, porridge, omelettes and much more every day of the month.
Vicky started Tasteaholics in 2015 with her boyfriend, Rami, hoping to document all their low carb cooking adventures. She lives in NYC and her favorite food is steak and lava cake. She enjoys photography, travel, cooking, working out, cats & Harry Potter. She loves sharing her knowledge, cooking tips and creative dishes with all of Tasteaholics’ readers.