salmon eggs benedict

salmon eggs benedict

salmon eggs benedict

prep time: 15 minutes
cook time: 3 minutes
ready in: 18 minutes

makes: 2, 1/2 muffin servings servings


  • 1/2 teaspoon cornstarch
  • 1/2 Tablespoon fresh lemon juice
  • 1/2 teaspoon Dijon mustard
  • Dash of cayenne pepper
  • 1/4 cup reduced fat buttermilk
  • 2 Tablespoon egg substitute
  • 2 eggs
  • 1 Tablespoon white vinegar
  • 2 oz. smoked salmon, about 2 slices
  • 1 whole wheat English muffin, halved
  • 1 Tablespoon chives, chopped
  • 1 teaspoon lemon zest

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Combine cornstarch, lemon juice, mustard and cayenne in a small saucepan, mixing until smooth. Whisk together egg substitute and buttermilk and add to other ingredients in saucepan. Over medium-low heat, cook the sauce, whisking constantly, until it comes to a simmer and thickens.
  2. To poach the eggs, heat a few cups of water (about 3 inches) in a medium pot until simmering, not boiling and add vinegar. Crack eggs into separate bowls, cups or ramekins. One at a time, just above the surface of the water, slide each egg into the water, pushing egg white closer to yoke with a spoon. Cook for about 3 minutes, or until eggs are set. Using a slotted spoon, remove the eggs from the water and drain on a paper towel-lined plate.
  3. Lightly toast the muffin halves and top each with 1 slice of smoked salmon, one egg and hollandaise sauce. Sprinkle with chives and lemon zest.

per serving: 200 calories, 7g total fat, 3g saturated fat, 195mg cholesterol, 500mg sodium, 17g carbohydrates, 2g dietary fiber, 5g sugar, 17g protein