Name: BLT Eggs Benedict
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1
Ingredients: light mayonnaise; water; whole-grain mustard; lemon juice; ground cayenne pepper; white vinegar; extra-virgin olive oil; Canadian bacon; onion; kale; ground black pepper; whole-grain English muffin; tomato; large eggs

A high-protein, healthy twist on classic Eggs Benedict—featuring poached eggs, sautéed kale, tomato, and Canadian bacon on a whole-grain English muffin, topped with a tangy hollandaise-mustard sauce.

🥚 BLT Eggs Benedict – A Protein-Packed Brunch Favorite

If you love Eggs Benedict but want something lighter and more nutritious, this BLT-inspired version is perfect 💪. With poached eggs, sautéed kale, juicy tomatoes, and Canadian bacon served over whole-grain English muffins, it’s a delicious balance of classic flavor and modern health-conscious cooking.

The star? A Hollandaise-Mustard Sauce made with light mayonnaise and lemon juice — creamy, tangy, and ready in seconds using a blender ⚡.

🧂 Why You’ll Love This Recipe

Balanced & hearty: High in protein and fiber, yet light enough for everyday breakfasts.
Quick to make: Ready in just 30 minutes.
Meal-prep friendly: Poach eggs and prep the sauce ahead for an easy weekend brunch.
Bright & flavorful: The mustard-lemon hollandaise adds just the right zing.

👩‍🍳 Step-by-Step Overview

1. Make the Hollandaise-Mustard Sauce

Blend together light mayonnaise, water, whole-grain mustard, lemon juice, and a pinch of cayenne. Whizz until smooth and creamy, then set aside.

2. Poach the Eggs

Fill a deep skillet with water, add white vinegar, and bring to a gentle simmer. Crack eggs into a mug, then slowly slide them in. Poach for 3–5 minutes until the whites are set but yolks remain runny.

3. Cook the Bacon and Kale

Heat olive oil in a skillet, sauté Canadian bacon and onion until golden, then toss in kale until wilted. Season with black pepper.

4. Assemble

Toast the whole-grain English muffin, top with tomato slices and the kale-bacon mixture, then gently place a poached egg on each half.

Finish with a generous drizzle of hollandaise-mustard sauce and serve immediately 🌿.

🧠 Pro Tips

💡 Use a mug to lower the eggs into simmering water to prevent breaking.
💡 Keep toasted muffins warm in the oven while poaching eggs.
💡 Add lemon zest for extra brightness in your sauce.

🥗 Nutrition (Per Serving)

| Calories | Protein | Fat | Carbs | Fiber | Sugar | Sodium |
|-----------|----------|------|--------|--------|--------|----------|
| 575 kcal | 33 g | 24 g | 62 g | 7 g | 9 g | 900 mg |

This recipe keeps you full for hours and fuels muscle recovery thanks to the high protein and complex carbs combo.

💬 What People Are Saying

⭐️⭐️⭐️⭐️⭐️ Jess: Love this healthier Eggs Benedict. The kale and mustard sauce are genius!

⭐️⭐️⭐️⭐️ Leo: Super filling and tasty. I’ll make this again for weekend brunch.

❓ FAQ

Can I make the sauce ahead of time?
Yes! Store it in the fridge for up to 3 days. Warm gently before serving.

Can I substitute kale?
Spinach or Swiss chard work great as lighter alternatives.

What if I don’t have Canadian bacon?
Use turkey bacon or lean ham for a similar flavor and texture.

🌞 Final Thoughts

This BLT Eggs Benedict is everything you want in a brunch — indulgent yet wholesome. Each bite delivers creamy, tangy, and savory notes that feel like a cheat meal but fit perfectly into a healthy lifestyle 🥰.

Serve it with fresh orange juice or black coffee for the ultimate weekend treat! ☕🍊