24 April 2025
BLT Eggs Benedict
Michael Matthews adapted by JojoM
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! ☕🍊
BLT Eggs Benedict
Michael Matthews adapted by JojoMA 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.
Chef's Tips
Use a mug to gently slide eggs into simmering water for easy poaching.
Keep toasted English muffins warm in the oven (switched off) while finishing the eggs.
Add a dash of lemon zest to the sauce for extra brightness if desired.
Tools Used
We use affiliate links, which may earn us a small commission at no extra cost to you.
Ingredients
USMetric
Hollandaise-Mustard Sauce
Eggs Benedict
Instructions
Make Hollandaise-Mustard Sauce
- 1
Combine mayonnaise, water, mustard, lemon juice, and cayenne in a blender or food processor.
- 2
Blend until smooth. Transfer to a bowl and set aside.
Poach the Eggs
- 1
Fill a large skillet with 3 inches of water and add vinegar. Bring to a low simmer.
Cook the Veggies and Bacon
- 1
Heat olive oil in a medium nonstick skillet over medium-high heat.
- 2
Add Canadian bacon and onion. Sauté for about 4 minutes until golden.
- 3
Remove from heat, add kale, and stir until wilted. Season with black pepper.
Assemble and Serve
- 1
Toast English muffin halves until golden and place on a plate.
- 2
Top each half with a tomato slice and sautéed kale mixture.
- 3
Place in the oven to keep warm (with the oven off).
- 4
Crack eggs into a mug, then gently slide into simmering water. Poach for 3–5 minutes.
- 5
Remove eggs with a slotted spoon. Place on top of each muffin half.
- 6
Drizzle with prepared sauce and serve immediately.
Comments & Reviews
Leo
4/24/2025
Super filling and tasty. I’ll make this again for weekend brunch.
Jess
4/23/2025
Love this healthier Eggs Benedict. The kale and mustard sauce are genius!
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Nutrition Facts
Serving Size: 1 serving
Calories 575
% Daily Value*
Total Fat 24g31%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 390mg130%
Sodium 900mg39%
Total Carbohydrates 62g23%
Dietary Fiber 7g25%
Sugars 9g
Protein 33g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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