Healthy Eggs Benedict

Healthy Eggs Benedict is a delightful twist on the classic brunch dish, combining all the rich flavors you love while keeping it nutritious. This version uses whole grain English muffins, creamy avocado, and poached eggs, showcasing bright colors and enticing textures. With a zesty yogurt sauce drizzled on top, every bite bursts with freshness, making it a perfect choice for a healthy breakfast or light lunch.

Recipe Information

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Servings: 1 serving
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: Approximately 350
• Protein: 15 grams
• Carbohydrates: 30 grams
• Fat: 18 grams
• Fiber: 8 grams
• Sugar: 1 gram
• Sodium: 300 mg

Why Make This Healthy Eggs Benedict

This Healthy Eggs Benedict offers a lighter alternative without sacrificing flavor. Thanks to the creamy avocado and protein-packed Greek yogurt, you receive essential nutrients that fuel your day. The incorporation of spinach boosts the dish’s vitamin content, while poached eggs provide a perfect protein source. Plus, with its vibrant colors and luscious textures, this dish not only tastes great but also looks stunning on your table.

How to Make Healthy Eggs Benedict

Making Healthy Eggs Benedict at home is surprisingly simple. Follow these steps to create a dish that feels indulgent yet remains wholesome and guilt-free.

Ingredients:

• 2 poached eggs
• 1 whole grain English muffin, split
• 1 avocado, sliced
• 1 cup spinach, wilted
• 2 tablespoons Greek yogurt
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Cherry tomatoes for garnish

Directions:

Step 1: Poaching the Eggs

Fill a pot with water and bring it to a gentle simmer. Carefully crack the eggs into the water, ensuring the whites are coated around the yolks. Cook until the whites are set, approximately 4-5 minutes, while keeping the yolks runny.

Step 2: Toasting the Muffin

While the eggs poach, toast the halves of the whole grain English muffin until golden brown. The crispy edges will balance beautifully with the creamy toppings.

Step 3: Preparing the Avocado

In a small bowl, mash the ripe avocado with a fork, adding a pinch of salt and pepper for flavor. Spread this creamy mixture evenly over each toasted muffin half.

Step 4: Assembling and Finishing

Layer the wilted spinach onto the avocado, followed by the poached eggs. In another small bowl, combine Greek yogurt with lemon juice, salt, and pepper. Drizzle this refreshing sauce over the top, and add a few cherry tomatoes for garnish. Serve your Healthy Eggs Benedict immediately for the best taste.

How to Serve Healthy Eggs Benedict

Healthy Eggs Benedict is perfect for breakfast or brunch. Serve it with a side of fresh fruit or a light salad to add even more nutrients. Pair it with freshly squeezed orange juice or a herbal tea for a delightful meal any time of the day.

How to Store Healthy Eggs Benedict

If you have leftovers, it’s best to store components separately. Keep the poached eggs in a shallow container with a small amount of water in the refrigerator for up to one day. The avocado spreading should be consumed fresh but can be stored in an airtight container with lemon juice to prevent browning. Reassemble just before serving to maintain texture and flavor.

Expert Tips for Perfect Healthy Eggs Benedict

• For the perfect poached egg: Use fresh eggs, as they hold their shape better when cooked.
• If you find poaching difficult, try using an egg poacher or silicone molds to simplify the process.
• Add herbs like dill or chives to the yogurt sauce for an extra flavor kick.
• If you’re in a hurry, consider using a store-bought hollandaise sauce as an alternative.
• Avocado can turn brown quickly, so prepare it just before serving for the best appearance.

Delicious Variations

• Smoked Salmon Version: Add a slice of smoked salmon atop the poached egg for a satisfying twist.
• Veggie Delight: Include sliced tomatoes and layers of grilled zucchini for an additional veggie boost.
• Spicy Kick: Mix a bit of sriracha into the Greek yogurt sauce for a spicy flavor upgrade.
• Cheesy Touch: Sprinkle some feta or goat cheese over the spinach before adding the egg for a creamy texture.

Frequently Asked Questions

• What can I substitute for English muffins?
  You can use whole-grain toast, gluten-free bread, or even portobello mushroom caps for a gluten-free alternative.

• How can I ensure my eggs are perfectly poached?
  Fresh eggs are key! Create a gentle whirlpool in the simmering water before adding the egg to help it hold its shape.

• Can I make this recipe vegetarian?
  Absolutely! This dish is already vegetarian. Feel free to add more veggies to enhance the flavor.

• What is the best way to wilt spinach?
  Sauté it briefly in a pan with a drop of olive oil or simply microwave it for 30 seconds until it’s tender.

• Is this recipe suitable for meal prep?
  While the eggs are best fresh, you can prepare the avocado, yogurt sauce, and spinach ahead of time and assemble everything quickly in the morning.

Conclusion

Healthy Eggs Benedict can bring joy to your mornings while supporting your health goals. This easy-to-make dish is not only nutritious but also visually appealing, making it a great choice for brunch with friends or a comforting solo breakfast. Give it a try, and savor the delicious balance of flavors and textures. You won’t be disappointed!

Healthy Eggs Benedict

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• Author: lydia
• Total Time: 20 minutes
• Yield: 1 serving 1x
• Diet: Vegetarian

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Description

A delightful twist on the classic brunch dish, combining whole grain English muffins, creamy avocado, poached eggs, and a zesty yogurt sauce.

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Ingredients

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• 2 poached eggs
• 1 whole grain English muffin, split
• 1 avocado, sliced
• 1 cup spinach, wilted
• 2 tablespoons Greek yogurt
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Cherry tomatoes for garnish

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Instructions

1. Fill a pot with water and bring it to a gentle simmer. Carefully crack the eggs into the water, ensuring the whites are coated around the yolks. Cook until the whites are set, approximately 4-5 minutes.
2. While the eggs poach, toast the halves of the whole grain English muffin until golden brown.
3. In a small bowl, mash the ripe avocado with a fork, adding a pinch of salt and pepper for flavor. Spread evenly over each toasted muffin half.
4. Layer the wilted spinach onto the avocado, followed by the poached eggs. In another bowl, combine Greek yogurt with lemon juice, salt, and pepper. Drizzle over the top, and add cherry tomatoes for garnish. Serve immediately.

Notes

Serve with a side of fresh fruit or a light salad for added nutrients.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Breakfast
• Method: Poaching
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 1g
• Sodium: 300mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 8g
• Protein: 15g
• Cholesterol: 200mg