Low-FODMAP Classic Eggs Benedict. It’s my whole family’s favorite breakfast or brunch order at any restaurant. It’s just so darn good.
Creamy and savory hollandaise covers a tender and buttery English muffin, topped with salty Canadian bacon and a lightly poached egg. Side it with some greens or skillet potatoes, and you are full for the whole afternoon.
Or you can pick a lighter approach and use sauteed spinach, sliced avocado, ripe tomatoes or smoked salmon in place of the bacon. Up to you!
Enjoy this satisfying low-FODMAP breakfast with fresh fruit, hot coffee or spiced tea. So good.
For more low-FODMAP Breakfast ideas, see my blog post here!
You may also love:
- Low-FODMAP Breakfast Bake
- Low-FODMAP Egg Cups with Bacon and Cheese
- Incredible Low-FODMAP Pizza Omelet
- Low-FODMAP Shakshuka
- Sensational Low-FODMAP Bacon, Spinach and Basil Frittata
- Low-FODMAP Sausage and Potato Hash
Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Classic Low-FODMAP Eggs Benedict; Gluten-free
A classic recipe for low-FODMAP Eggs Benedict with creamy Hollandaise sauce. Everyone’s favorite Brunch item! Gluten-free and IBS-friendly.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Breakfast
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
For the Hollandaise:
- 4 tablespoons butter
- 4 egg yolks
- 2 teaspoons fresh squeezed lemon or lime juice
- 1/4 teaspoon salt and pepper, plus to taste
- 1/8 teaspoon cayenne pepper
- 1–2 tablespoons heavy whipping cream, or lactose free half and half milk, optional
For the Eggs Benedict assembly:
- 2 low-FODMAP, gluten-free English muffins*
- 4 large eggs
- 4 slices Canadian bacon, smoked ham, or desired alternative
- A splash of white vinegar (optional)
- Fresh basil or chopped parsley, optional
Instructions
Prepare the LF Hollandaise sauce:
- In a bowl or measuring cup, melt the butter in the microwave until hot
- Place egg yolks in tall glass or bottle that will permit your immersion blender, and beat well while streaming in the lemon or lime juice
- Mix in salt, pepper, and cayenne
- While beating, drizzle in the melted butter until the mixture thickens, then let it stand for about 10 minutes to cool and thicken more
- If it doesn’t thicken enough, warm the glass over a saucepan of simmering water while continuing to beat
- If it is too thick, add the heavy cream or half and half
Prepare the remaining ingredients and assemble the meal:
- Poach eggs in a medium pot, or use a rapid egg cooker, and follow equipment instructions
- If using a pot, fill a medium size pot with about 3 inches of water and bring to boil
- Reduce heat until it reaches a simmer and add the splash of vinegar to help the eggs stay together
- Gently crack eggs one at a time into a small cup and transfer to the pot so as not to break the yolk
- Cook the egg for about 3-5 minutes, depending on how runny you like it
- Remove with a slotted spoon
- While cooking, toast your GF, LF English muffins and spread with butter, if desired
- Warm your Canadian bacon in the microwave, or a skillet, on both sides
- Assemble the muffins by placing the Canadian bacon over each muffin half, setting the egg atop this, then cover with the hollandaise to taste
- Sprinkle with chopped basil or parsley
- Serve with low-FODMAP fruit, sliced tomatoes, or mixed green lettuce, if desired
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Select a ham product without added onion or garlic
- I used Glutino brand GF English Muffins. My husband said they were the best part of the meal (and he tolerates everything!)
- Butter is naturally low in FODMAPs due to low carbohydrate levels
- Unused hollandaise may be stored in the fridge for up to 2 days and reheated as necessary
