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You are here: Home / Recipes / Breakfast / Keto Eggs Benedict (on Cauliflower Toast)

Keto Eggs Benedict (on Cauliflower Toast)

Published February 8, 2021 by Lauren Vavala

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Keto eggs benedict with text overlay
Keto eggs benedict with text overlay
Keto eggs benedict with text overlay
Keto eggs benedict with text overlay
Keto eggs benedict with text overlay

Eggs Benedict is a popular recipe for breakfast or brunch. Now, you can enjoy this classic meal even when on a low carb, keto or gluten free diet. This recipe is made up of cauliflower toast, ham and perfectly poached eggs topped with rich and creamy, homemade Hollandaise Sauce.

Keto eggs benedict on cauliflower toasts on a white plate with a second plate and fork in the background

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Eggs Benedict is one of my favorite meals to order when I go out to a nice breakfast or brunch. Unfortunately, I have yet to come across a keto-friendly Eggs Benedict while dining out, so I decided to make one for myself.

I’m not a huge fan of any of the keto breads that I have tried so far, so in this recipe I use cauliflower “toast” as the base, then top them with a slice of ham, a beautifully poached egg and a super easy Hollandaise Sauce that you can make in just minutes using your blender.!

It may sound complicated because Eggs Benedict tends to have a reputation of being a bit fancier, but it’s actually really easy!

Why This Recipe Works

In this recipe, traditional English muffins are replaced with cauliflower “toasts” as the base. The cauliflower toast is actually the same recipe as Cauliflower Hash Browns. It is low carb, keto friendly and gluten free.

The toasts are made up of riced cauliflower, cheese and seasonings and the flavor blends perfectly with the ham, eggs and sauce.

Keto Eggs Benedict makes for an impressive Easter or Mother’s Day brunch, yet it’s actually very easy to make.

This recipe is also a great way to use up some of the leftover ham you might have after a big family or holiday dinner.

How to Make Keto Eggs Benedict

Ingredients

  1. Cauliflower toasts made with riced cauliflower, cheese and spices.
  2. Ham. We use pre-cooked, smoked ham and cut it into pieces to fit nicely on top of the toasts, but you can also use Canadian bacon.
  3. Poached eggs.
  4. Hollandaise sauce made quickly and easily using a blender. This from-scratch recipe is made with just a handful of ingredients – egg yolks, butter, lemon juice and salt. It’s creamy, buttery and downright addicting.

The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.

Prep!

Preheat your oven to 400°F. Line a baking sheet with a Silpat mat if you have one, or parchment paper.

Rice the cauliflower and shred the cheese. You can reference this post on How to Rice Cauliflower, if needed.

Chef’s Tip: use fresh cauliflower for the best results. You can sometimes find riced cauliflower in the produce section of the grocery store.

Chef’s Tip: it is always recommended to shred the cheese from a block rather than using pre-shredded bagged cheese that contains additional starches and doesn’t melt as nicely.

Create!

** Keep in mind that you will be making the other parts of this recipe while the cauliflower toasts are baking. 

Make the Cauliflower Toasts First

Cauliflower toasts batter in a glass bowl

Place the riced cauliflower in a microwave-safe bowl. Cover with plastic wrap, leaving one edge partially open to vent. Cook on high for 6 minutes.

Dump out the riced cauliflower onto a kitchen towel and let it cool to the point you can handle it without it burning.

Once cool, wrap the towel around the cauliflower and squeeze out as much liquid as you can. Place the cauliflower back into the bowl.

Add the cheese, salt, pepper, garlic powder, paprika and egg. Mix well to thoroughly combine.

8 unbaked cauliflower toast patties on a silpat mat

Form the mixture into 8 evenly sized patties on a baking sheet. You can shape them anyway that you like.

8 baked cauliflower toast patties on a silpat mat

Bake for 15 minutes, flip, then bake another 5 minutes or until golden brown.

While the cauliflower toast is baking, make the Hollandaise Sauce.

Overhead of hollandaise sauce in a blender

Melt the butter in 20 second increments in the microwave or in small saucepan over medium heat until very hot and foamy.

Add the egg yolks, lemon juice and salt to a blender and turn onto high.

Drizzle the melted butter in through the flap on the blender lid until it’s well combined and starts to thicken.

Hollandaise sauce in a white bowl

Turn off the blender and transfer the sauce to a bowl. Keep warm.

A piece of ham cut into slices

While the cauliflower toasts are still baking, slice the ham.

Once the cauliflower toasts are done baking, place 2 on each plate and top each with a piece of the ham.
 
Finally, poach the eggs.

Bring a saucepan filled about halfway with water and the distilled vinegar to a simmer. Crack each egg into a bowl, then gently slide it into the simmering water. Cover, turn off the heat, and allow to sit for 4-5 minutes.

Chef’s Tip: be sure to let the water come back to a simmer between batches.

Gently spoon each egg out of the hot water and place onto the ham slices.

Present!

overhead of two plates of keto eggs benedict with a towel between them and a bowl of hollandaise sauce next to them

Top with as much Hollandaise sauce as you’d like and fresh parsley, if desired.

Keto eggs benedict cut open so the egg yolk is running out on a white plate

Cut into the poached egg and enjoy.

Tips and Techniques

  • Use fresh cauliflower for the best results. Some grocery stores now carry riced cauliflower in the produce section.
  • Shred the cheese from a block rather than using pre-shredded cheese which doesn’t melt as well due to the added starch.
  • You can make the cauliflower toasts up to 3 days ahead of time. Reheat them in the oven just before you need them.

FAQ’s

Is Eggs Benedict Keto Friendly?

Classic Eggs Benedict is made using English muffins and would therefore not be keto-friendly. This version on cauliflower toast is in fact keto-friendly with only 8 net carbs per serving.

Can Eggs Benedict Be Made Ahead of Time?

Not entirely. Hollandaise sauce is best used the day it is prepared and you will also need to prepare the poached eggs right when you need them.

Leftover ham can be used and the cauliflower toasts can be made ahead of time and reheated in the oven just before you need it.

More Keto Breakfast Recipes

Keto Breakfast Casserole
You won’t even miss the potatoes when you try this Keto Breakfast Casserole! It’s made with bacon, egg, cheese, and riced cauliflower to keep it at only 5 carbs per serving, yet deliciously satisfying. It’s an easy recipe to whip up for breakfast, brunch, or dinner!
Get The Recipe
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Ham and Cheese Frittata
This Ham and Cheese Frittata is made with diced ham, nutty Gruyere cheese and caramelized shallots, but can be modified to suit your own tastes. It’s a quick and easy recipe that you can enjoy for breakfast, brunch, or dinner.
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Keto Cranberry-Orange Scones
Keto Cranberry-Orange Scones are a delicious way to start the day. They pair great along side of a hot cup of coffee or tea for breakfast or even as an afternoon treat.
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Love this recipe for Eggs Benedict on Cauliflower Toast? Follow me on Pinterest, Instagram, and Facebook for more!

If you try this recipe, I would really appreciate it if you would please leave a comment and star rating. Thanks!

Keto eggs benedict cut open so the egg yolk is running out on a white plate
Print

Keto Eggs Benedict (on Cauliflower Toast)

Eggs Benedict is a popular recipe for breakfast or brunch. Now, you can enjoy this classic meal even when on a low carb, keto or gluten free diet. This recipe is made up of cauliflower toast, ham and perfectly poached eggs topped with rich and creamy homemade Hollandaise Sauce.
Course Breakfast
Cuisine Gluten Free, Low Carb, Pork
Diet Diabetic, Gluten Free
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 servings
Calories 708kcal
Author Lauren Harris

Ingredients

Cauliflower Toast

  • 5 cups riced cauliflower
  • 4 ounces cheddar cheese (shredded)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1 egg

Hollandaise Sauce

  • 4 egg yolks
  • 1/2 lemon (juiced, about 1 tablespoon)
  • 1/4 teaspoon salt
  • 1/2 cup unsalted butter

Ham

  • 8 ounces cooked ham (or Canadian bacon)

Poached Eggs

  • 8 eggs
  • 1 tablespoon distilled vinegar
  • fresh parsley (optional, for garnish)

Instructions

Cauliflower Toast

  • Preheat your oven to 400°F. Line a baking sheet with a Silpat mat if you have one.
  • Place the riced cauliflower in a microwave-safe bowl. Cover with plastic wrap, leaving one edge slightly open to vent. Cook on high for 6 minutes. 
  • Dump out the riced cauliflower onto a kitchen towel and let it cool to the point you can handle it without it burning.
  • Once cool, wrap the towel around the vegetables and squeeze out as much liquid as you can. Place the cauliflower back into the bowl.
  • Add the cheese, salt, pepper, garlic powder, paprika and egg. Mix well to thoroughly combine.
  • Form the mixture into 8 evenly sized patties on a baking sheet. You can shape them anyway that you like.
  • Bake for 15 minutes, flip, then bake another 5 minutes or until golden brown.

Hollandaise Sauce

  • Melt the butter in 20 second increments in the microwave or in small saucepan over medium heat until very hot and foamy.
  • Add the egg yolks, lemon juice, and salt to a blender and turn onto high.
  • Drizzle the melted butter in through the flap on the blender lid until it's well combined and starts to thicken, about 60-90 seconds.
  • Turn off the blender and transfer the sauce to a bowl.

Ham

  • While the cauliflower toasts are still baking, slice the ham.

Poached Eggs

  • Once the cauliflower toasts are done baking, place 2 on each plate and top with a piece of the ham.
  • Bring a saucepan filled about halfway with water and the distilled vinegar to a simmer.
  • Crack each egg into a bowl, then gently slide it into the simmering water.
  • Cover, turn off the heat, and allow to sit for 4-5 minutes.
  • Gently spoon each egg out of the hot water and place onto the ham slices.
  • Top with as much Hollandaise sauce as you'd like and fresh parsley, if desired.

Notes

Tips and Techniques 

  • Use fresh cauliflower for the best results. Some grocery stores now carry riced cauliflower in the produce section.
  • Shred the cheese from a block rather than using pre-shredded cheese which doesn’t melt as well due to the added starch.
  • If you need to poach your eggs in batches, be sure to bring the water back up to a simmer before adding more eggs.
  • You can make the cauliflower toasts up to 3 days ahead of time. Reheat them in the oven just before you need them.
** Nutritional information is an estimate and may vary. It takes into account that each serving uses 1/4th of the Hollandaise Sauce, which may or may not be accurate depending on personal preferences.

Nutrition

Serving: 1serving | Calories: 708kcal | Carbohydrates: 12g | Protein: 38g | Fat: 56g | Saturated Fat: 28g | Cholesterol: 689mg | Sodium: 1497mg | Potassium: 944mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1850IU | Vitamin C: 97.8mg | Calcium: 338mg | Iron: 3.7mg

This recipe was originally published on April 15, 2019. It was updated with more thorough step-by-step instructions, tips, techniques, FAQ’s and video in February 2021.

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Filed Under: Breakfast, Gluten Free, Low Carb, Main Dish, Pork, Recipes

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Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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