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Quick & Easy Keto Eggs Benedict

4.4 stars, average of 17 ratings
By Martina Slajerova, updated August 9 20204
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Today I'd like to share one of the recipes I created for my new 4-Week Whole Food Primal KetoDiet Plan. This breakfast meal is quick & easy to prepare, high in micronutrients and low in carbs. It will keep cravings and keto-flu at bay!

What you'll find inside

  • FREE bonus KetoDiet Guide, including a complete guide to the ketogenic diet, food list, and answers to frequently asked questions
  • 28-day keto & primal diet plan (includes full-fat dairy)
  • Daily preparation tips
  • 4 weekly shopping lists
  • Optimised for accelerated weight loss, and ideal for sedentary to moderately active women
  • Over 60 whole food based keto recipes that can be made in advance. These are some of the best recipes from the KetoDiet App, the vast majority of recipes are not found on my blog.
  • No low-carb junk and overindulgence of sweet treats and other foods that would only trigger sweet cravings and overeating
  • Fair price and limited time offer only $19.99 USD until Jan 31 2017
Get My New Diet Plan + Free Bonus KetoDiet Guide!

Hands-on Overall

Allergy information for Quick & Easy Keto Eggs Benedict

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Low FODMAP

Nutritional values (per serving)

Net carbs3.8 grams
Protein26 grams
Fat40.4 grams
Calories485 kcal
Calories from carbs 3%, protein 22%, fat 75%
Total carbs5.9 gramsFiber2.1 gramsSugars1.2 gramsSaturated fat20.5 gramsSodium1,115 mg(48% RDA)Magnesium96 mg(24% RDA)Potassium935 mg(47% EMR)

Ingredients (makes 1 serving)

  • 3 cups fresh spinach (90 g/ 3.2 oz)
  • 1-2 large eggs
  • 2 slices quality ham (46 g/ 1.6 oz)
  • 1 serving Keto Hollandaise Sauce
  • salt, freshly ground black pepper, and optionally chile flakes to taste

Note: Alternatively, instead of blanching the spinach, you can use frozen and thawed spinach (excess water removed), or butter-roasted spinach cooked in a pan for 30-60 seconds.

Instructions

  1. First, blanch the spinach. Blanching is easy and takes no more than 5 minutes. Wash and pat-dry the spinach leaves. Bring a pot of water to a boil over high heat. Fill another bowl with ice and water, or simply with cold water. Place the spinach leaves into the boiling water and cook for 30-60 seconds. Quick & Easy Keto Eggs Benedict
  2. Transfer the leaves immediately into the iced water using tongs or strainer. Remove from the cold water. Strain, squeezing the water out of the leaves. Quick & Easy Keto Eggs Benedict
  3. Prepare the Keto Hollandaise Sauce, and keep warm.
  4. Poach the eggs. Fill a saucepan with water and add a dash of white vinegar and a pinch of salt. Crack the egg into a cup. Once the water is boiling, reduce the heat to low. Create a gentle whirlpool in the water to help the egg white wrap around the yolk. Slowly tip the egg in the centre of the whirlpool, lowering the cup an inch into the water. Cook undisturbed for 3 minutes. Remove the egg from the hot water and place in a bowl with cold water for a few seconds. This will prevent the egg from overcooking. Then transfer the egg to a plate. Quick & Easy Keto Eggs Benedict
  5. Place the cooked spinach on a serving plate, and top with the ham, poached egg, and Hollandaise. Season with salt and pepper and serve. Quick & Easy Keto Eggs Benedict

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.7 g12.6 g9.5 g143 kcal
Hollandaise Sauce, homemade (KetoDiet app)
1.5 g3.1 g29 g275 kcal
Spinach, fresh
1.3 g2.6 g0.4 g21 kcal
Ham (highest quality)
0.3 g7.8 g1.6 g46 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Total per serving
3.8 g26 g40.4 g485 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (4)

This is similar to one of my favorite go-to meals. I heat lard or bacon grease to the smoke point then add a few handfuls of whatever greens I have on hand. Some of the greens will end up with crispy, fried edges but the majority will just be wilted. Evacuate those to a serving plate and top with a couple soft cooked eggs, hot sauce or pepper flakes of any sort and more flavorful fat. Sometimes a couple tinned sardines get added if I'm really protein hungry.

I love the sound of that, especially the sardine addition! 😊

That looks really good. Thank you, Eggs Benedict is one of my favourite meals 😊

Thank you, I hope you like it!😊