Low Carb Keto Cauliflower Eggs Benedict

Low Carb Keto Cauliflower Eggs Benedict

I'm really liking this mini series on Starz right now.

It's an adaptation of E. M. Forster's Howard's End.  (trailer below)

This show really checks all the boxes for me.

It's a period piece set in England at the turn of the last century.  It stars Haley Atwell and Mathew McFadden, two of my favorite actors.  And finally, I love films based on E.M. Forster novels.  He's right up there with Jane Austen, so this mini series scores a perfect 10.  I cannot recommend it enough. 

 Low Carb Keto Cauliflower Eggs Benedict Recipe

And this recipe for Eggs Benedict comes from that same time period.  

In 1894, Lemuel Benedict, a Wall Street broker suffering from a hangover, ordered “some buttered toast, crisp bacon, two poached eggs, and a hooker of Hollandaise sauce”.  (I guess ordering a hooker had a different meaning back then.)  Anyway, that is how this classic brunch dish came to be.

 Low Carb Keto Cauliflower Eggs Benedict Recipe

Today's low carb cauliflower Eggs Benedict recipe keeps the hooker of Hollandaise sauce, but skips the English Muffin.

Instead, we're going to make an English Muffin substitute out of our old friend, the cauliflower.  Two of these low carb cauliflower rounds have only 4g net carb, versus an English Muffin, which clocks in at 26g net carb.  

It's rather smashing, as the English might say.  

 Howards End Haley Atwell Gif
 Low Carb Keto Cauliflower Eggs Benedict Recipe

Low Carb Cauliflower Eggs Benedict


cauliflower rounds:

  • 2 1/2 cups cauliflower florets, riced

  • 1 tablespoon fresh parsley, chopped

  • 1/2 cup shredded sharp cheddar cheese

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1 large egg, beaten

hollandaise sauce

  • 3 egg yolks

  • 1/4 teaspoon dijon mustard

  • 1 tablespoon fresh lemon juice

  • 1/4 teaspoon salt

  • 1/2 cup butter, melted


  • 6 large eggs

  • 6 slices Canadian bacon

  • 1 tablespoon fresh parsley, chopped


1.  Preheat the oven to 425 degrees F and cover a large cookie sheet with parchment paper.  

2.  Add the cauliflower florets to a food processor or high powered blender and process until it's the size of rice.

3.  Microwave the cauliflower for 4 minutes in a large bowl.  Stir and then microwave for another 4 minutes.  Allow to cool.

4.  Once the cauliflower is cool enough to handle, add it to a clean tea towel and wring out the liquid.  You should be able to remove at least 1 cup of liquid.

5.  Mix the cauliflower with egg, cheese, parsley, salt and pepper.

6.  Place a 3" circular cookie cutter on the parchment covered cookie sheet.  Fill the cookie cutter with the cauliflower mixture.  Pack it down with the back of a spoon.  Gently remove the cookie cutter.  The rounds should be about 1/3 inch thick.  Repeat until you've used up all the cauliflower..

7.  Bake for 25 minutes or until nicely browned.

8.  While the cauliflower rounds are in the oven, you can make the Hollandaise sauce.  In a medium sized bowl, whisk together the egg yolks, lemon juice, mustard and salt for 10 seconds.  

9.  Melt butter in microwave, about 1 minute.  Slowly add to the egg mixture while rigorously whisking.  It should thicken up as it cools.  Set the bowl in a pan of hot water to keep it warm.  Alternately, you can use a blender instead of whisking.  Just make sure to pour the butter in slowly as the blender mixes the sauce.

10.  Bring a saucepan of water to a boil, then reduce to a low simmer. Create a vortex by stirring the water, then drop in an egg. Cook for 3 minutes, then transfer with a slotted spoon to a paper towel. Repeat with remaining eggs. 

11.  Serve as a stack,  with cauliflower rounds on the bottom, then Canadian bacon, then an egg, then Hollandaise sauce, with parsley sprinkled on top.  

12.  Serve immediately.   



NUTRITIONAL INFO:  Serving Size: 2 egg benedicts   Calories 683 Fat 57g Protein 35g Carbs 8g Fiber 2g Net Carbs 6g

Here's how to watch Howard's End on Starz:

 Low Carb Keto Cauliflower Eggs Benedict Recipe
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