Guilt-Free Eggs Benedict

Whether you want to enjoy a Christmas breakfast that is vegetarian, has hidden vegetables, or is low in saturated fats, these simple tweaks can turn this holiday classic into a guilt-free, healthful breakfast.

Option 1: Low in Saturated Fats

1 Whole grain English muffin | 2 Strips Grain-fed bacon | 1 poached egg | Avocado Hollandaise

Cals: 232 | P: 14g | C: 14g | F: 14g

Option 2: Hidden Veggies and Low in Saturated Fats

1 Cauliflower Patty | 2 Strips Grain-fed bacon | 1 poached egg | Avocado Hollandaise

Cals: 314 | P: 20g | C: 6g | F: 24g

Option 3: Vegetarian

1 Whole grain English Muffin | avocado slices | 1 poached egg | Avocado Hollandaise

Cals: 229 | P: 11g | C: 16g | F: 14g

 

Avocado Hollandaise

This twist on the classic hollandaise is a great way to substitute some of the saturated fats found in traditional eggs benedict with monounsaturated (good) fats, without sacrificing taste or texture.

Makes 6 Servings.
INGREDIENTS
  • 1/2 ripe avocado, peeled and chopped
  • 1 – 2 tsp lemon juice (your preference)
  • 1/3 cup hot water
  • 1 tbsp extra virgin olive oil
  • pinch of salt and pepper
DIRECTIONS
  1. Blend avocado, lemon juice, and hot water.
  2. Over a low speed, add oil and mix until combined.
  3. Season with salt and pepper.

Cauliflower Patties

Makes 4 servings.
INGREDIENTS
  • 1 cup riced cauliflower
  • 1 handful of spinach, chopped
  • 1 egg
  • 3/4 cheese, shredded
  • salt and pepper, to taste
  • pinch of each garlic and onion powder
  • 1 tbsp avocado oil
DIRECTIONS
  1. In a medium bowl, combine cauliflower, egg, cheese, and salt.
  2. Heat oil over medium-low heat. Shape cauliflower mixture into 4 patties and cook until browned on both sides.

 


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