Breakfast 🤖 AI Generated

Protein-Optimized Eggs Benedict

A Fat Switch-optimized version of the classic Eggs Benedict that maximizes protein intake while minimizing refined carbs. This recipe features poached eggs over whole grain English muffins with a lighter hollandaise sauce made with Greek yogurt, delivering sustained energy without blood sugar spikes.

15m

Prep Time

15m

Cook Time

Servings

385

Calories

32g

Protein

🛒 Ingredients

✓ 4 large pasture-raised eggs
✓ 2 whole grain English muffins
✓ 4 oz Canadian bacon or smoked salmon, sliced thin
✓ 1/4 cup Greek yogurt (plain, non-fat)
✓ 2 tablespoons grass-fed butter
✓ 1 egg yolk (for hollandaise)
✓ 1 tablespoon fresh lemon juice
✓ 1/2 teaspoon Dijon mustard
✓ Pinch of cayenne pepper
✓ Sea salt and black pepper to taste
✓ 2 cups fresh spinach (optional, for added fiber)
✓ Fresh chives for garnish

👨‍🍳 Instructions

1. Prepare the hollandaise sauce by whisking the egg yolk with lemon juice and mustard in a heatproof bowl over simmering water (double boiler method). Slowly add melted butter while whisking constantly until emulsified. Remove from heat and fold in Greek yogurt. Season with cayenne, salt, and pepper. Keep warm.

2. Bring a pot of water with a splash of white vinegar to a gentle simmer. Create a whirlpool and slide one egg into the center. Poach for 3-4 minutes until whites are set but yolk remains runny. Repeat with remaining eggs.

3. Warm the Canadian bacon or salmon in a skillet for 2 minutes per side until lightly browned.

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4. Toast the English muffins until golden brown.

5. If using spinach, sauté it quickly in the same skillet used for the bacon until wilted, about 2 minutes.

6. Assemble each serving: place toasted muffin halves on a plate, layer with spinach (if using), top with Canadian bacon or salmon, then gently place a poached egg on each.

7. Pour the hollandaise sauce generously over the eggs, garnish with fresh chives, and serve immediately.

📊 Nutrition per Serving

Calories385 kcal

Protein32g

Carbohydrates28g

Fat16g

Fiber4g

🏷️ Tags

#high-protein#fat-switch-friendly#breakfast#metabolism-boosting#low-glycemic#classical#nutrient-dense

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