Classic Low-FODMAP Eggs Benedict; Gluten-free

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!

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Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

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Classic Low-FODMAP Eggs Benedict; Gluten-free

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A classic recipe for low-FODMAP Eggs Benedict with creamy Hollandaise sauce. Everyone’s favorite Brunch item! Gluten-free and IBS-friendly.

  • Author: Dr. Rachel Pauls
  • 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

Scale

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
  • 12 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

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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