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Lightened Up Eggs Benedict Recipe

Love Eggs Benedict but don’t love “spending” almost an entire day’s worth of calories first thing in the morning?  Give this healthier, lightened up, macro-friendly eggs benedict recipe a try for your next brunch in, and save yourself some calories and cash.
Course Breakfast, Main Course
Cuisine American
Keyword breakfast recipe, brunch, brunch recipe, eggs, eggs benedict, english muffin, healthy brunch, healthy eating, hollandaise, homemade, lightened up recipe, macro friendly, Protein French toast, French toast, French toast recipe, breakfast recipe, breakfast, brunch, brunch recipe, macro-friendly
Servings 2 servings
Calories 366kcal


  • muffin tin
  • measuring spoons
  • toaster over or toaster
  • double boiler
  • whisk


  • 2 whole Thomas’ Light 100 calorie English muffins sliced into top and bottom halves, if not pre-cut
  • 8 slices Canadian bacon macros based on Jones Farm brand
  • 2 eggs large, whole
  • 92 grams 100% liquid egg whites can also use whites from whole eggs
  • 6-12 tbsp water for muffin tin cups
  • sprinkle paprika for garnish

Hollandaise Sauce

  • 57 grams (1/4 cup) non-fat plain Greek yogurt I use and love Fage 0%
  • 1 egg yolk only
  • juice from 1/4 lemon approx. 2-1/4 tsp of bottled lemon juice
  • 42 grams (3 tbsp) light butter I use I Can't Believe It's Not Butter Light Spread


  • Preheat the oven to 350 degrees F, prepare/slice your English muffins and set them in the toaster/toaster oven (leave heat off for now). If you’re using a toaster oven, line it with aluminum foil and set your Canadian bacon on it to prepare it for crisping. Otherwise, put a pan on the stove top with the burner off and set the Canadian bacon in it. You’ll come back to this.
  • Spray 4 cups of a muffin tin lightly with cooking spray and fill every muffin cup with 1 tbsp of water (this will keep the empty cups from scorching in the oven).
  • Crack 2 whole eggs into each of 2 of the sprayed muffin cups, and pour 46 grams of egg whites into each of the other 2 sprayed cups. Set aside.
  • Using a double-boiler, or heavy saucepan large enough to fit a medium heat-proof glass bowl, heat a couple inches of water to a simmer.
  • Whisk yogurt and egg yolk together in the top pot of the double broiler, or in the glass bowl, and place pot/bowl over the simmering water.
  • Start toasting your english muffins in batches in a 2-slice toaster, or all at once if you have a big toaster or toaster oven.
  • Put your muffin tin in the preheated oven and set a timer for 11-13 minutes.
  • Whisk yogurt/yolk mixture in the double boiler constantly for 10 minutes, add butter and whisk for another 5 minutes, stopping only to remove the eggs from the oven when they are poached to desired runniness and to start crisping the Canadian bacon in the toaster oven or on the stove top. This is where it can get a lil stressful doing all the things, haha.
  • Remove the pot from heat and stir in lemon juice.
  • Assemble your eggs benedicts: Set your english muffin open-faced on a plate, set 2 slices of prepared Canadian bacon on top of each half, carefully remove and place 1 of the poached whole eggs on one half and 1 of the poached egg whites on the other half. Repeat for 2nd serving.
  • Pour half of the hollandaise mixture on top of each prepared eggs benedict. Sprinkle with paprika, and serve with a side of fresh fruit.


  • Macros per serving, as prepared above (no sides): 366 calories, 27g carbs, 16.5g fat, 33g protein.
  • Hollandaise sauce can be fickle. If it doesn’t thicken up don’t fret - it’ll still taste great.
  • In the past I have made ½ of the above sauce recipe and split it between 2 servings to save fat and calories, so make it work for you and fit into your day however you need to.
  • If you’d rather have 2 whole eggs on top of your English muffins, that’s totally cool - it’ll just add about 45 calories and 5g of fat to the meal. I prefer my poached eggs with a harder yolk anyway, so I don’t really miss the yolk.  Super runny yolks kinda creep me out, but I know that’s the allure of the eggs benny for a lot of people.