Keto Eggs Benedict on Asparagus

These keto eggs Benedict swap the English muffin for roasted asparagus spears and cherry tomatoes, topped with soft poached eggs and a quick, lighter hollandaise made with Greek yogurt, egg yolk, lemon and a little butter. It’s a brunch that feels indulgent but takes only 25 minutes and has about 21 g of protein and 7 g of net carbs per serving. Traditional hollandaise is made with a lot of butter; this version keeps the tangy, creamy flavor with much less.

• Serves: 2
• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: about 25 minutes

Ingredients

Vegetables

• 200 g (about 1 bunch) asparagus, woody ends snapped off
• 150 g (1 cup) cherry tomatoes on the vine
• 2 teaspoons olive oil
• A pinch of salt and black pepper

Poached eggs

• 4 large, very fresh eggs
• 1 tablespoon vinegar, for the poaching water (optional)

Quick yogurt hollandaise

• 80 g (⅓ cup) full-fat plain Greek yogurt
• 1 egg yolk
• 15 g (1 tablespoon) butter, melted
• 2 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• A pinch of salt and cayenne or paprika

Method

1. Roast the vegetables. Heat the oven to 220°C (425°F), or 200°C (400°F) with the fan on. Toss the asparagus and tomatoes with the oil, salt and pepper on a lined tray, and roast for 10 to 12 minutes until the asparagus is tender and the tomatoes start to burst.
2. Make the hollandaise. Put a heatproof bowl over a pan of barely simmering water, without letting it touch the water. Whisk the yogurt, egg yolk, mustard and lemon juice in the bowl for 3 to 4 minutes, until warm and slightly thickened. Slowly whisk in the melted butter. Season, then keep warm over the lowest heat, whisking now and then. Don’t let it get too hot, or it will split.
3. Poach the eggs. Bring a deep pan of water to a gentle simmer, with small bubbles rising, and add the vinegar if using. Crack each egg into a small cup. Stir the water to make a gentle whirlpool and slide in the eggs one or two at a time. Cook for 3 to 4 minutes for runny yolks, then lift out with a slotted spoon and drain on kitchen paper. Our guide on how to poach an egg has step-by-step tips.
4. Assemble. Divide the asparagus and tomatoes between 2 warm plates, top each with 2 poached eggs, spoon over the hollandaise, and finish with a pinch of paprika and black pepper.

Tips

• Use the freshest eggs you can. Fresh egg whites hold together better when poached.
• Keep the water at a gentle simmer, not a rolling boil, which breaks up the eggs.
• Warm the hollandaise gently. Yogurt and egg yolk scramble if the bowl gets too hot.
• Poach eggs ahead: cook them, put them in iced water, and reheat in hot water for 1 minute when you’re ready.
• Snap the asparagus where it breaks naturally to remove the woody ends.

Swaps and variations

• Classic Benedict toppings: add a slice of ham, smoked salmon or crispy bacon under the egg. Ham and bacon are processed meats, so enjoy them occasionally.
• Eggs Florentine: add wilted spinach under the eggs.
• Other vegetables: use grilled portobello mushrooms, thick slices of roasted tomato or sautéed zucchini as the base.
• Classic hollandaise: if you prefer it, use 2 egg yolks and 60 g of butter, but it will be much higher in saturated fat.
• Not on keto? Serve on whole grain toast or a toasted English muffin.

Nutrition per serving (estimate)

One serving is 2 eggs with half the vegetables and hollandaise. These figures were calculated from USDA FoodData Central values for whole eggs, asparagus, cherry tomatoes, olive oil, whole milk Greek yogurt, egg yolk, unsalted butter, lemon juice, prepared mustard and salt.

Eggs are one of the most useful foods on keto, providing protein, vitamin B12, vitamin D and choline for very few carbs. Our guide to eggs on keto explains more. Asparagus adds folate, fiber and vitamin K. A classic hollandaise made with 60 g of butter would add roughly 150 extra calories and 10 g more saturated fat per serving, so the yogurt version makes a real difference.

Contains: eggs, milk and mustard.

Food safety

Hollandaise sauces contain lightly cooked egg yolk. The NHS says hen eggs with the British Lion stamp, or produced under the Laid in Britain scheme, can be eaten runny in pregnancy, but other eggs should only be eaten well cooked. Outside the UK, if you’re pregnant, older or have a weakened immune system, use pasteurized eggs or cook the eggs until firm, and cook the hollandaise until it’s hot. Serve it straight away and don’t keep leftovers.

Common questions

Can I make hollandaise ahead?

It’s best made fresh. You can keep it warm for up to 30 minutes over very low heat, whisking occasionally.

Why did my hollandaise split?

It got too hot. Take it off the heat and whisk in a spoonful of cold yogurt or water to bring it back together.

Is asparagus keto?

Yes. It has about 2 g of net carbs per 100 g raw, according to USDA values.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.