6/12/2013 | By Seniors Guide Staff

From Food Network

Now I know what you all are thinking: an eggs benedict recipe that’s healthy? That can’t be true. Well it is! This kale and tomato eggs benedict recipe takes healthy breakfast to a whole new level. The traditional hollandaise sauce is being replaced by a lighter version. In addition, it’s adding a little bit of spice to the dish by using cayenne pepper and whole grain mustard.

This dish combines whole wheat, kale, and eggs. These are some of the best foods for you. They provide plenty of nutrients, vitamins, fiber, antioxidants, and protein.

Kale & Tomato Eggs Benedict Recipe

Serves 4

Blender Mustard-Hollandaise Sauce:

  • 2 tablespoons light mayonnaise
  • 2 teaspoons whole grain mustard
  • 1 teaspoon lemon juice
  • Pinch cayenne pepper

Eggs Benedict:

  • 1/4 cup white vinegar
  • 1 tablespoon olive oil
  • 2 ounces Canadian bacon, cut into small chunks
  • 1 shallot, thinly sliced
  • 8 cups petite kale or baby spinach
  • Freshly ground black pepper
  • 2 whole wheat English muffins, split
  • 1 large ripe tomato, cut into 4 slices
  • 4 large eggs


For the hollandaise sauce:

Combine the mayonnaise, 1 tablespoon warm water, mustard, lemon juice and cayenne pepper in a blender and process until combined. Scrape out and set aside.

For the eggs benedict:

Fill a wide pot with about 3 inches of water. And the vinegar and bring to a low simmer.

Heat the oil in a large nonstick skillet. Add the Canadian bacon and shallots and cook, stirring frequently, until golden, about 4 minutes. Add the kale, remove from the heat and stir until the kale wilts, about 2 minutes. Season with pepper. Set aside and keep warm.

Toast each English muffin in a toaster oven or under a broiler until lightly golden, about 5 minutes. Top each with a tomato slice and toast until the tomato is just slightly warm, about 1 minute. Top each muffin with the Canadian bacon-kale mixture.

Crack each egg into a mug and slip into the simmering water. Cook until the whites are at desired doneness, 3 to 5 minutes. Remove with a slotted spoon and place on each benedict. Drizzle with hollandaise and serve.

Per serving: Calories: 251; Total Fat 12.5 grams; Saturated Fat: 3 grams; Protein: 14 grams; Total carbohydrates: 23 grams; Sugar: 5 grams Fiber: 5 grams; Cholesterol: 196 milligrams; Sodium: 550 milligrams

Check out more Seniors Guide recipes here!

Seniors Guide Staff

Seniors Guide has been addressing traditional topics and upcoming trends in the senior living industry since 1999. We strive to educate seniors and their loved ones in an approachable manner, and aim to provide them with the right information to make the best decisions possible.

Seniors Guide Staff