If you’re craving eggs benedict on a keto diet, don’t worry it’s still possible to eat this delicious breakfast favorite. With these baked keto eggs benedict cups, you won’t even miss the bread.
Breakfast is one of those meals that I often skip because I’m often doing intermittent fasting, which extends until lunchtime. But on the weekends, I still like to enjoy brunch and eat the breakfast dishes I love and crave, like Eggs Benedict.
This recipe is a great way to skip the English muffin in the classic dish without missing it. The ham forms a firm base for the eggs and a vessel for the sauce – which, let’s face it, is the star of the show here. If you are missing the English muffin try these quick keto English muffins.
Ingredients You’ll Need
- Ham – You’ll want to use sliced ham for this. If you’re slicing it yourself from a ham roast, be sure to get it as thin as possible so it can fit nicely into the cup, leaving room for the egg.
- Hollandaise sauce – Store bought packets or homemade sauce (directions below).
- Green onions – Optional, for garnish.
How to Make Baked Eggs Benedict
This recipe makes 6 egg benedict cups and the serving size is 1 cup. You can increase the serving to 2 for more protein and healthy fats. It’s not going to add any extra carbs!
Preheat oven to 350° F or 175° C. Grease 6 wells of a muffin tin with butter or olive oil, to keep the eggs from sticking.
You’ll want to use sliced ham for this. If you’re slicing it yourself from a ham roast, be sure to get it as thin as possible so it can fit nicely into the cup, leaving room for the egg. Line the inside of the muffin wells with a slice of ham. If you’re using small slices of ham, like thin lunch meat or canadian bacon, overlap the slices to form a cup.
Crack one egg into each well, being careful not to break the yolk. Sprinkle with salt and pepper.
Bake for approximately 10 minutes, until the whites of the egg are firm. If you like a runny yolk, it takes just about 10 minutes. You’ll want to watch carefully and once the whites are firm, take it out. For a well done yolk, cook for 12-14 minutes, until the center is also firm.
How to Make Hollandaise Sauce
I used to shy away from making hollandaise sauce because it looks hard to make. But trust me, it’s not nearly as hard as you might expect. This method is actually incredibly easy, so I encourage you to make your own.
Option 1: Use a packet
However, if you are too intimidated or just don’t want to spend the time, you can use a packet to make the sauce. I recommend using the Knorr hollandaise sauce packet, which you mix with milk and butter in a saucepan. It’s keto friendly and takes just 2 minutes to make.
Option 2: Make Your Own
To make the sauce yourself, you’ll need these ingredients:
- Egg yolks (room temperature)
- Lemon juice
- Dijon mustard
- Cayenne pepper (optional)
- Butter (melted and hot)
You’ll need a blender or an immersion blender to mix it together. The key to a good hollandaise sauce is emulsion. The ingredients have to be emulsified together so they make a creamy sauce and don’t break into weird gloppy bits.
You can whisk to emulsify, but it’s not nearly as easy or as fool-proof. A blender or immersion blender makes easy work of this.
Add the room temperature egg yolks (seriously, do not use cold eggs), lemon juice, Dijon, salt and cayenne pepper to the blender or sauce pan, if you’re using an immersion blender. Blend the ingredients together until well mixed, about 5-10 seconds.
Melt the butter until hot. I do this in the microwave. You can also heat it on the stovetop if you don’t use a microwave.
With the blender on the lowest speed, slowly add the hot butter to the mixture in a drizzle, and blend until emulsified and smooth. This should take about 15-30 seconds. Resist the urge to over blend it.
It’s important that the butter is hot in this step, not just warm. The hot butter is one of the keys to perfectly emulsified sauce.
If you serve your sauce right away, it will still be warm and doesn’t need to be reheated before serving. If the sauce gets cold, you can rewarm it over low heat on the stove top before pouring it over your eggs. But, proceed with caution. Be sure not to warm it too quickly or too much or the eggs might curdle and cook. Heat it slowly over low heat just until warmed.
Serve over the top of the eggs. Garnish with green onions.
How to Fix Broken Sauce
If you follow the instructions above and use hot butter, it’s very unlikely that your sauce will break. However, sometimes bad things happen. If you do find that your sauce won’t come together right or it’s gloppy, you can fix it.
Reblend the sauce while adding a stream of hot water (hot!) to the blender. The hot water will emulsify the sauce once again.
You can avoid broken sauce altogether by using room temperature egg yolks, hot butter, slowly adding the butter to the mixture, and avoiding over-blending. If you are still having trouble check out these tips.
More Recipes from Delightfully Low Carb
Keto Eggs Benedict Cups
For the egg cups
- 6 large slices ham or 12 small slices
- 6 large eggs
For the sauce
- 3 egg yolks
- 1 tablespoon lemon juice + more if desired
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- pinch of cayenne pepper
- 1/2 cup unsalted butter melted and hot
- 2 tablespoons green onions chopped, for garnish
- Preheat oven to 350° F (175°C). Grease 6 wells of a muffin tin.
- Line each well with a piece of ham. If using small slices of ham, overlap the slices to form a cup.
- Crack one egg into each well. Sprinkle with salt and pepper.
- Bake for approximately 10 minutes, until the whites of the egg are firm. If you like a runny yolk, do not exceed 10 minutes. For a well done yolk, cook for 12-14 minutes, until the center is firm.
- To make the sauce, add the egg yolks, lemon juice, Dijon, salt and cayenne pepper to a blender or pot, if using an immersion blender. Blend until well mixed, about 5-10 seconds. Melt the butter until hot. With the blender on the lowest speed, slowly add the hot butter to the blender or pot, in a drizzle, until emulsified and smooth, about 15-30 seconds. Serve over the top of the eggs. Garnish with green onions.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.