Low Sodium Eggs Benedict with Easy Hollandaise Sauce
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Jump to RecipeThis low sodium eggs benedict recipe is a fantastic weekend brunch! Perfectly poached eggs are served on top low sodium English muffins with a thick slice of tomato, and drizzled in our 5-minute ‘cheater’ Greek yogurt hollandaise sauce.
The perfect low sodium weekend brunch is less than 30 minutes away! A lower salt breakfast idea that is perfect for guests, or just for a slow weekend meal the whole family will love. No one will miss the salt!
Want more low sodium breakfast ideas? Try our favorite low sodium breakfast sandwich, low sodium crepes, or low sodium quiche!
Eggs benedict is probably my all-time favorite breakfast – it’s such a treat! I had to make a low sodium version that we could enjoy at home, complete with a ‘cheater’ Hollandaise made from Greek yogurt and some great spices for added flavor.
While normal Hollandaise sauce can be difficult to master, this super simple version is less traditional, but has an amazing flavor! My recipe tester gave this recipe a 10/10 and said the Hollandaise sauce was perfect (even if a little unconventional).
Why This Recipe Works
- It’s a great low sodium version of classic eggs Benedict!
- The easy Hollandaise sauce is thick, tangy, lemony, and SO good smothered on top of the eggs.
- It uses great low sodium English muffins as the base, for a tasty and hearty breakfast or brunch.
- Ready in less than 30 minutes, it’s a great brunch you can get on the table quick.
- Overnight guests or family members will love this dish – and no one will miss the salt!
Ingredients You’ll Need
Low Sodium Hollandaise Sauce – let’s start with the best part – the Hollandaise! It’s made of unsalted butter, Greek yogurt, yellow mustard, turmeric (optional, for color), and white pepper or black pepper.
Eggs – eggs naturally have 60-70 mg sodium per serving.
Low Sodium English Muffins – I use Trader Joe’s Classic English muffins which have 70mg sodium per serving, the lowest I’ve been able to find. If you don’t live neat a Trader Joes you can use a low sodium bread instead.
Tomatoes – I love a thick slice of tomato on my eggs Benedict, so I included some bright and fresh tomato instead of ham (which is classic… and also high in sodium).
Paprika – I like to sprinkle a little paprika (smoked or regular) on my eggs Benedict for extra flavor, and a bright pop of color!
Green Onions – add a little extra flavor and satisfying crunch on top!
See the recipe card below for a full list of instructions and ingredient amounts!
Additions and Substitutions
Classic eggs benedict has ham – I omitted the ham in this recipe, but if you can find a low sodium or reduced salt sliced ham, you could always add a piece if it fits in with your daily sodium allowance.
You could add a bit of sauteed spinach instead of the tomato to make an eggs Florentine! We’ve made it this way and YUM.
Like a little spice, top your eggs benedict with cayenne pepper or a few drops of low sodium hot sauce!
How to Make This Recipe
Step 1: Slice your English muffins and toast them: in a toaster or under the oven broiler for 2-3 minutes. Set aside. Slice the tomatoes.
Step 2: Fill a small pot with water. Heat it over medium heat until it comes to a low medium boil (not boiling too much, just above the boiling point).
Step 3: Crack the eggs directly into the lightly boiling water. With a spoon, gently stir the water and eggs so they move freely in the water.
Step 4: Cook for 5-6 minutes, then remove the eggs from the water.
Step 5: While the eggs are cooking, add all the Hollandaise ingredients in a sauce pan. Heat over low heat and stir until well combined and hot.
Step 6: Assemble the eggs Benedict: on a plate, add 2 English muffins halves, cut side up. On top of each, place a slice of tomato and a poached egg.
Step 7: Take 2 tablespoons of Hollandaise sauce, and pour it over the eggs.
Step 8: Top with a sprinkle of paprika and fresh green onions and serve hot.
Recipe FAQs
Restaurant eggs Benedicts can vary, but this low sodium recipe has 243 mg sodium per 2-egg and muffin-servings, as it uses low sodium ingredients are no added salt. If you are dining out, ask your server if they can share nutrition information before ordering (some restaurants have that on hand!)
If you have leftover Hollandaise sauce, store it in an airtight container and refrigerate for up to 2 days. Reheat on the stove top, and give it a few good stirs to remove any lumps in the sauce.
If your set on classic Hollandaise, you can absolutely make it, here is Julia Child’s Hollandaise sauce (just omit the salt). And if you can find a packaged or refrigerated Hollandaise that fits it with your dietary needs and sodium limits, then give it a try.
Expert Tips
- Prepping as much as you can before you start will make this recipe simple – start by toasting the English muffins, slicing the tomatoes, and getting the ingredients for the Hollandaise out. Eggs benedict comes together quickly, so having everything prepped will make assembly a breeze.
- If you wanted to just use the egg whites instead, you can scramble the egg whites instead of poaching the entire egg.
- Serve this with a side of low sodium roasted asparagus (perfect for drizzling extra Hollandaise onto!) or low sodium has browns for a full meal.
More Low Sodium Breakfast Ideas
- Mediterranean Frittata
- Low Sodium Granola
- Easy Low Sodium Omelet
- Low Sodium Shakshuka
- Low Sodium Ricotta Toast
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Eggs Benedict
Equipment
- Pot
- Saucepan
Ingredients
For the Eggs Benedict
- 2 low sodium English muffins I used Trader Joe’s Classic
- 4 eggs
- 1 large tomato cut into thick sliced
- ¼ teaspoon paprika regular or smoked
- 2 green onions sliced
For the Low Sodium Hollandaise (cheater version)
- 2 tablespoons unsalted butter
- ¾ cup Greek yogurt
- 1 lemon juiced
- ½ teaspoon yellow mustard or ground mustard
- Pinch of turmeric for yellow color
- ½ teaspoon white pepper
Instructions
- Slice your English muffins and toast them: in a toaster or under the oven broiler for 2-3 minutes. Set aside. Slice the tomatoes.
- Fill a small pot with water. Heat it over medium heat until it comes to a low medium boil (not boiling too much, just above the boiling point).
- Crack the eggs directly into the lightly boiling water. With a spoon, gently stir the water and eggs so they move freely in the water.
- Cook for 5-6 minutes, then remove the eggs from the water.
- While the eggs are cooking, add all the Hollandaise ingredients in a sauce pan. Heat over low heat and stir until well combined and hot.
- Assemble the eggs Benedict: on a plate, add 2 English muffins halves, cut side up. On top of each, place a slice of tomato and a poached egg.
- Pour 2 tablespoons of Hollandaise sauce over each egg and muffin half. Top with a sprinkle of paprika and fresh green onions and serve hot.
Notes
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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