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close up of Keto eggs benedict with the egg cut open and yolk oozing out on a white plate over a white background
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5 from 5 votes

Eggs Benedict on Cauliflower Toast

This low carb. keto-friendly Eggs Benedict recipe is made of cauliflower toast, ham, and perfectly poached eggs topped with a rich, creamy Hollandaise Sauce.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Breakfast
Cuisine: Gluten Free, Low Carb, Pork
Servings: 4 servings
Calories: 708kcal


Cauliflower Toast

  • 5 cups riced cauliflower
  • 4 ounces cheddar cheese * grated
  • 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 butter * melted


  • 8 ounces ham * sliced from a Hatfield 3lb Classic Ham

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. 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 even 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

  • While the cauliflower toast is baking, make the Hollandaise Sauce.
  • Melt the butter in 20 second increments in the microwave or in small saucepan over medium heat.
  • 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.
  • 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 for the Best Eggs Benedict on Cauliflower Toast

  • 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.


  • 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 XX net carbs per serving.
  • Can Eggs Benedict be made ahead of timeNot entirelyLeftover ham can be used. The cauliflower toast can be made ahead of time and reheated in the oven just before you need it. You can also make the Hollandaise sauce up to one day ahead of time and reheat it in 10-second increments in the microwave just before you need it. You will need to prepare the poached eggs right when you need them.
** Nutritional information takes into account that each serving uses 1/4 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