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Keto eggs benedict cut open so the egg yolk is running out on a white plate
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5 from 5 votes

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.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Breakfast
Cuisine: Gluten Free, Low Carb, Pork
Diet: Diabetic, Gluten Free
Servings: 4 servings
Calories: 708kcal


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


  • 8 ounces cooked ham (or Canadian bacon)

Poached Eggs

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


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.


  • 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.



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.


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