Today Healthy Kitchen 101 is giving you a healthy eggs benedict recipe. And it’s easier than you may think.
What Is Eggs Benedict?
Eggs benedict is one of America’s favorite breakfast/brunch items. It contains an English muffin cut in half, a poached egg, smoked cured meat— usually bacon, and Hollandaise sauce.
The rich, perfectly poached egg and the savory bacon pairs nicely with the buttery, creamy Hollandaise sauce. All creates a lovely dish to start your day.
However, it’s not always healthy. It can contain an excessive amount of sodium and saturated fat because of the bacon and sauce.
Is This Eggs Benedict Recipe Healthy?
Yes, our eggs benedict recipe is healthy. Here’s why:
Our eggs benedict contains potatoes, spinach, and asparagus— that’s nearly 8 grams of dietary fiber per serving. Having a high-fiber breakfast can help slow down the absorption of sugar, preventing a sudden spike in blood sugar levels.
A fiber-rich diet can also help you lose weight as fiber is low in calories. You can eat lots of fiber and feel full for a long period of time without having any cravings.
We also measure our ingredients closely and calculate the nutritional value of the meal. We recommend to do the same so that you can monitor your calories, saturated fat, and dietary sodium intake.
There are 457 calories per serving of eggs benedict.
If you follow our healthy eating guidelines, you can have a 600-calorie breakfast and serve eggs benedict with a drink. We’ll go into detail about this later.
How to Make Eggs Benedict
Here’s a brief summary on how to make eggs benedict:
Blanch the spinach: Bring a pot of water to a boil and blanch the spinach. Then transfer to an iced bath and leave to cool.
Squeeze well to remove water. Then set aside on a plate lined with paper towels.
Steam the vegetables: Put potatoes in a steamer basket and steam for 15’ over medium heat. Then add mushrooms and asparagus and cook for another 10’.
Once cooked, transfer to a large plate and set aside.
Make Hollandaise sauce. (we’ll go into details on this later)
Toast English muffins: Slice the muffins in half. Bake the muffins in a 375°F oven for 2 minutes.
Poach the eggs: In a pot of water, add white wine and vinegar. Bring the water to a boil and then reduce the heat to medium.
Add one egg, cook for 2 minutes, and remove from the water. Repeat with the remaining eggs.
Serve: Build the eggs benedict on a plate. Garnish with parsley and ground black pepper, and serve.
The Sauce for Eggs Benedict
There is only one eligible sauce for eggs benedict and it’s the Hollandaise sauce. This infamous sauce is an emulsion of egg yolks, butter, lemon juice, and white wine.
Here’s how you make the sauce:
How to Make Eggs Benedict Sauce
To make Hollandaise sauce, we’re going to use a double boiler. This just means cooking the sauce in a bowl placed over a pot of simmering water.
You will need a small pot or saucepan, and a bowl that fits perfectly on top of the pot. We recommend using a metal as it allows the heat to transfer faster.
Bring a small pot of water to boil then reduce the heat to medium and simmer. Place the bowl on top of the top, making sure that the water doesn’t touch the bowl.
Add egg yolks, white wine, lemon juice, and salt to the bowl. Whisk vigorously for 2 minutes to cook the eggs.
Add cold butter to the sauce and continue to whisk until fully melted. Add freshly chopped parsley, whisk it in, and turn off the heat.
Tips for Making Eggs Benedict
The first tip we can give you when making eggs benedict is to prepare all your ingredients beforehand. The cooking process will be brief so you want to have everything ready for you to just grab and cook.
Notice how we put vinegar and white wine into the boiling water for poached eggs. That’s our second tip.
Vinegar and white wine helps the egg white set more quickly without dispersing into the water. It also seasons the egg slightly, giving it a touch of savoriness and reducing the unpleasant eggy aroma.
You probably also notice that we use cold butter instead of melted, clarified butter like the traditional Hollandaise sauce recipe. There are a few reasons behind this decision.
When you whisk butter into egg yolks, the cold butter ceases the egg from cooking any further. This can prevent you from overcooking your sauce and end up with a scrambled sauce.
And with cold butter, you will have a more delicate, velvety sauce than with melted butter. Also, with melted butter, you need to pay extra attention or you’ll risk separating the sauce.
And if you use melted butter, you’ll have to do an extra step and clarify the butter. This just means that you need to skim off the milk solids and water in melted butter.
But not everyone has the time and energy for this early in the morning. So let’s just stick to the cold butter.
What Goes with Eggs Benedict?
Looking for a way to elevate your eggs benedict recipe? We have a few ideas:
1. Smoked Salmon
Add some slices of cured, smoked salmon to your eggs benedict. They will take the whole dish to the next level.
The saltiness from the salmon pairs amazingly well with the rich, buttery Hollandaise sauce and runny poached egg. And its smoky flavor simply gives more depth to the dish.
If you happen to have crab meat, freshly cooked or canned, add it to your eggs benedict. You’ll be surprised how well they two can go together.
Season the crab meat with a bit of lemon juice, lemon zest, ground black pepper, and fresh chives or scallions. These seasonings will give the crab more character.
Keep in mind that crab meat is already salty. Have a taste before you decide to add more salt.
Avocado goes well with any type of toasted buns, so naturally it goes well with English muffins too.
The creamy, soft avocado with crunchy, toasted bread and poached eggs makes an iconic breakfast. It is even more legendary when you add Hollandaise sauce to it.
There are two ways you can prepare avocado for today’s eggs benedict recipe:
The first step is to cut avocado in half and discard the pit. Then use a spoon to scoop out the whole flesh.
Now you can either cut the flesh into thin slices and serve. Or you can mash it to make creamy avocado spread.
When you assemble your eggs benedict, put the avocado slices or spread on top of the bottom bun. Continue to put other ingredients on top of the avocado and you’re done.
If you want to add fiber to your eggs benedict, spinach is one of the best options for this recipe. And it’s super easy and fast to prepare.
All you need to do is bring a pot of water to a boil. Once boiling, add spinach and blanch for 1 minute.
Then transfer spinach to an iced bath. This stops the cooking and helps retain the spinach vibrant green color.
After 1-2 minutes, the spinach should be cool enough to handle. At this point, you can squeeze the spinach to extract all the water out of it.
Be sure to squeeze it hard and leave it on paper towels to dry out further. You don’t want to add wet spinach to your eggs benedict and end up with soggy buns.
Though bacon is not very healthy, you can still get to enjoy it from time to time. And one of those times includes having it with eggs benedict.
Bake your bacon strips in the oven to render the fat out and make them extra crispy. That crispiness and savoriness of the bacon pairs heavenly with the soft poached egg and Hollandaise sauce.
You might be skeptical of the idea of serving asparagus with eggs benedict. But you’ll be surprised how well the two can go together.
It’s the Hollandaise sauce and its magic that brings flavor to the asparagus. The rich egg yolk, the buttery sauce, the crunchy veg, and the soft bun— all creates a healthy delicious meal.
In the end, you can choose to add one or more of the mentioned ingredients to your eggs benedict recipe. But remember to calculate the nutritions of your recipe.
We don’t want you to over-consume calories, saturated fat, or sodium. It’s important that you eat good foods, but also healthy foods too.
Can You Freeze Cooked Eggs?
Yes, you can freeze cooked eggs. Eggs that are fully cooked like hard-boiled or scrambled eggs can be stored in the freezer.
However, you should not freeze eggs that are undercooked, like soft-boiled or today’s poached eggs. Technically they’re raw and can be an ideal environment for bacteria to grow when you freeze and then thaw them.
How Long Does Eggs Benedict Last?
1. In the Fridge
Eggs benedict is a dish that contains lots of fresh ingredients like poached eggs, English muffins, and an egg-based sauce. Once you assemble the dish, it should be served immediately to preserve the quality.
If you want to store eggs benedict, we recommend keeping your eggs, muffin, and sauce separately. And you should also keep them in airtight containers to minimize spoilage as well.
We recommend eating poached eggs within the day you made them.
Both the English muffins and Hollandaise sauce can last up to 2 days in the fridge.
2. In the Freezer
Hollandaise sauce and English muffins can stay good for one month in the freezer.
You can either put the sauce in an airtight container or a ziploc bag before freezing it. As for the muffins, wrap each one separately in parchment paper and put them in a big ziploc bag.
What to Serve with Eggs Benedict?
As mentioned, we’ll be serving our eggs benedict with a drink. We recommend pairing it with our pomegranate blueberry juice.
This refreshing juice is healthy and easy to make. Its tanginess helps cleanse your palate and wake you up, keeping you energized for a new day.
Having a drink after breakfast can also help you wash down the food and make you feel fuller too.
Here’s the nutrition facts of this meal combination:
Eggs Benedict Recipe
- 8 oz spinach raw
- 12 oz baby potato quartered
- 10 oz button mushroom raw, quartered
- 10 oz asparagus raw
- 3 egg yolks
- 2 tbsp white wine divided
- 1 tsp lemon juice
- 1/8 tsp salt
- 1 1/2 tbsp unsalted butter cold
- 4 English muffins
- 2 tbsp vinegar
- 8 medium eggs
- 1/8 tsp ground black pepper
- 1 tsp parsley fresh, finely chopped, divided
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- Blanch the spinach: bring a pot of water to a boil. Once boiling, add spinach and blanch for 1’. Remove with a slotted spoon, transfer to an iced bath, and leave to cool for 2’. Drain and squeeze well to remove any excess water. Put on a plate lined with paper towels and set aside.
- Steam the vegetables: bring a large pot filled with 1-inch of water to a boil. Once boiling, reduce the heat to medium and add potatoes to the steamer basket. Cook for 15’. Then add mushrooms and asparagus to the steamer basket and cook for another 10’. Once cooked, transfer to a large plate and set aside.
- Make Hollandaise sauce: bring a small pot of water to boil then simmer over medium heat. Place a glass or metal bowl that fits the pot on top, making sure that the water doesn’t touch the bowl. Add egg yolks, 1 tbsp white wine, lemon juice, and salt to the bowl. Whisk vigorously for 2 minutes. Add cold butter and continue to whisk until fully melted into the sauce (about 1 minute.) Add ½ tsp chopped parsley and whisk it in. Turn off the heat, remove the bowl from the boiler, and set aside.
- Toast English muffins: slice the muffins in half. Bake the muffins in a 375°F oven for 2 minutes. (You can also put each slice in the toaster slot and turn on the toaster.)
- Poach the eggs: in a pot of water, add 1 tbsp white wine and 2 tbsp vinegar. Bring the water to a boil and then reduce the heat to medium. Use a spoon to swirl the water, creating a vortex. Add one egg, cook for 2 minutes, and remove from the water with a slotted spoon. Repeat with the remaining eggs.
- Serve: put a slice of the muffin on one side of a plate, put spinach and mushrooms on top, then place 2 eggs over the veggies, spoon the sauce over the eggs, and put another slice of muffin on top. Place asparagus and potatoes on the other side of the plate. Garnish with the remaining parsley and ground black pepper.
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