Keto Eggs Benedict Cups

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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.

» Expand your keto breakfast line up with these great breakfast ideas. This Keto Biscuits & Gravy Casserole is perfect for a family breakfast.

Eggs Benedict Cups
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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.

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!

Raw Eggs Benedict Cup

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.

Cooking Eggs Benedict Cup

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.

Hollandaise Sauce Packet

Option 2: Make Your Own

To make the sauce yourself, you’ll need these ingredients:

  • Egg yolks (room temperature)
  • Lemon juice
  • Dijon mustard
  • Salt
  • 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.

Eggs Benedict Cup with Sauce Being Poured

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.

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Eggs Benedict Cup

Keto Eggs Benedict Cups

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.
5 from 4 votes
Print Rate
Course: Breakfast
Cuisine: American
Keyword: Eggs
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Servings: 6 Servings
Calories: 297kcal
Author: Laura

Ingredients

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 tbsp green onions chopped, for garnish

Instructions

  • 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.

Notes

Note: If you’re in a hurry or don’t want to make your own Hollandaise sauce, I recommend using the Knorr hollandaise sauce packet, which you mix with milk and butter.

Nutrition

Calories: 297kcal | Carbohydrates: 1g | Protein: 13g | Fat: 27g | Saturated Fat: 14g | Trans Fat: 1g | Cholesterol: 319mg | Sodium: 508mg | Potassium: 164mg | Fiber: 1g | Sugar: 1g | Vitamin A: 861IU | Vitamin C: 1mg | Calcium: 45mg | Iron: 1mg

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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Eggs Benedict Cup
Keto Eggs Benedict Cups

4 thoughts on “Keto Eggs Benedict Cups

  1. Liz says:

    5 stars
    What a fun brunch idea! I have a few friends doing keto so it’s fun to find something they can enjoy, too!

  2. Jenn says:

    5 stars
    How delish do these look! I can’t wait to make them – I bet that Dijon puts the hollandaise over the top!

  3. Beth says:

    5 stars
    My hubby and I enjoyed these for our breakfast this morning! So delicious and very tasty! Saved the rest for our breakfast throughout the week, but I will be making these again!

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