Healthy Eggs Benedict


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Healthy eggs Benedict is a creative breakfast recipe made up of four delicious layers. Sweet potato toast is topped with Canadian bacon, poached eggs and a drizzle of creamy hollandaise sauce. It’s perfect for brunch or a weekend splurge – plus it’s gluten-free, paleo and Whole30 compliant!

Healthy eggs benedict on a plate.

For many brunch lovers, eggs Benedict is one of those meals that’s always ordered at a restaurant. Just because the idea of making it at home seems daunting.

But today, I’m here to show you just how easy it is to make a healthy version of eggs benedict. A sweet potato eggs benedict. And along the way, you’ll become a poached eggs master and learn how to make a luscious hollandaise sauce.

Healthy Eggs Benedict Ingredients

This recipe is a combination of four delicious layers! Here’s the breakdown.

Sweet Potato Toast

Instead of toasting traditional english muffins, I’m using sweet potato toast as the base. Just cut a moderately thick slice of sweet potato using a mandoline or sharp knife. Then, pop them in the oven to bake for about 30 minutes.

Making eggs benedict with sweet potato toast.


The second layer is a delicious slice of Canadian bacon. This type of bacon is made from the back of the pig that is cured, smoked, and fully cooked. It’s typically made in rounded slices rather than strips, and is very similar to ham in terms of texture.

Poached Eggs 

Ah, the best part about an eggs Benedict is the perfectly poached egg. If you haven’t poached an egg before, I can confidently say that the Downshiftology method works every time. With more than 7 million views on Youtube and countless successes, take a peek at my poached egg tutorial and you’ll become a master in no time!

Hollandaise Sauce 

Lastly is the drizzle of hollandaise sauce. While you can use store-bought versions, it’s actually a simple enough recipe to make right at home. Just emulsify hot butter with egg yolks, lemon juice and some seasoning in a high powered blender. Watch the video of my no-fail hollandaise sauce to see how easy it is!

Pouring hollandaise sauce on to healthy eggs benedict.

How To Make Sweet Potato Eggs Benedict

In just 30 minutes, you’ll have a pretty impressive looking breakfast that will wow your crowd. Here’s how to make it:

  1. Bake the sweet potato toast. Preheat your oven to 400 degrees Fahrenheit. Then, slice the potato into even round slices, and bake for about 30 minutes (until it’s slightly toasted).
  2. Cook the bacon. When the sweet potato toast is almost done, cook the bacon for a minute on each side in a medium hot pan. Then set aside.
  3. Poach the eggs. Bring a pot of water to a simmer, create a vortex and crack the eggs into the vortex. Poach the eggs for 3-4 minutes, then remove the eggs from the pot and set aside.
  4. Prep the hollandaise sauce. First, melt the butter in the microwave until it’s hot. Then blend the egg yolks, lemon juice, dijon, and salt in a high powered blender for about 5 seconds. Slowly pour in the hot butter while blending and you’ll have instant hollandaise sauce. Transfer the finished sauce into a small bowl.
  5. Assemble the eggs Benedict. Take the sweet potato toasts out of the oven. Then layer on the Canadian bacon, poached egg, and drizzle some hollandaise sauce on top. Garnish with a sprinkle of chopped parsley and serve immediately while warm!

Two healthy eggs benedict on a plate.

Healthy eggs benedict cut into with egg yolk oozing.

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Whether you’re feeding a crowd or whipping up a meal for two, these breakfast recipes will satisfy any morning cravings.

healthy eggs benedict on a plate.

Healthy Eggs Benedict

5 from 19 votes
Prep: 30 minutes
Cook: 10 minutes
Total: 40 minutes
Servings: 4 servings
Author: Lisa Bryan


Healthy eggs Benedict is your classic brunch recipe turned into a delicious sweet potato variation. You'll love it!


  • 1 sweet potato, cut into 1/4 inch to 1/2 inch thick slices
  • 4 eggs
  • 4 slices canadian bacon
  • parsley, for garnish

Hollandaise Sauce

  • 3 egg yolk
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dijon
  • 1/4 teaspoon salt
  • pinch of cayenne pepper
  • 1/2 cup hot butter, or ghee


  • Preheat your oven to 400 degrees Fahrenheit.
  • Slice the potato into even round slices, using a sharp knife or mandoline. Place the slices on a baking sheet and bake for 30-40 minutes, or until cooked through. Note: thicker slices may take longer.
  • When the sweet potato is almost done, prepare the other ingredients.
  • Cook the Canadian bacon for about a minute on each side in a pan on medium heat. Set aside.
  • Bring a pot of water to a simmer. Create a vortex with a spoon and crack and poach the eggs for 3-4 minutes. Remove the eggs from the pot and place in a bowl.
  • Add the egg yolks, lemon juice, dijon, salt and cayenne pepper to a high powered blender and blend for about 5 seconds. Then slowly pour in the hot butter with the blender on medium high, until you've fully emulsified the sauce. Pour into a small bowl.
  • Once the potatoes have cooked, add to a plate and top with canadian bacon, a poached egg, and a drizzle of hollandaise sauce. Garnish with chopped parsley and serve immediately!

Lisa's Tips

  • You may have leftover slices of sweet potato toast, depending on the size of your sweet potato. Check out my other sweet potato recipes for more breakfast ideas!


Calories: 370kcal | Carbohydrates: 5g | Protein: 14g | Fat: 33g | Saturated Fat: 18g | Cholesterol: 385mg | Sodium: 691mg | Potassium: 228mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3447IU | Vitamin C: 2mg | Calcium: 54mg | Iron: 1mg
Course: Breakfast
Cuisine: American
Keyword: eggs benedict, gluten free eggs benedict, healthy eggs benedict, paleo eggs benedict
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Thank you so much for showing me the recipe I’ll definitely take your recipes and recommend you to my friends and family one day5 stars

  2. Thanks for this recipe, Lisa. I’ve never made eggs benedict in my life and it turned out so well. I felt like it was rather time-consuming, but probably because I had to learn how to poach an egg, HA. Luckily I watched your tutorials and was successful. Substituted with turkey bacon I had in my freezer. Great flavor.5 stars

  3. I’ve made these for my husband who is a huge eggs benedict fan, and he really enjoyed it! The hollandaise is perfect and it’s much easier than we anticipated. 5 stars

    1. SO good!! And thank you for sharing your how-to video on poaching eggs! You have taught me a fail-proof skill that I will use forever.5 stars

  4. I enjoyed the Hollandaise sauce recipe especially because I am required to use less salt in my meals.5 stars

  5. I was wondering how could I make dairy-free hollandaise sauce? I love this recipie but I cannot eat dairy product.
    Thank you

  6. Fantastic idea with the sweet potatoes! I have to be on low-carb diet – this will be our favorite breakfast for Easter! Many varieties to layer, but the sweet potatoes will stay! Thank you for thinking of it.5 stars

  7. I made the Hollandaise sauce with ghee butter. I only used 1/4 cup and the sauce was already creamy with a good consistency. However, I had to triple the salt, cayenne, lemon, and added a little bit of water to make it palatable. The ghee flavor is so strong that overpowers the sauce’s original flavor. All in all, a good recipe. My husband and I enjoyed the sweet touch from the sweet potatoes. Once I’m done with the Whole30 diet, I’ll try to make it with regular butter. Yum!5 stars

  8. Another winner! I made this with some sautéed spinach (with a pinch of salt and nutmeg) and a pan-warmed slice of tomato instead of meat (to clear out some produce). I didn’t have leftover sweet potatoes – hubby finished them off with hollandaise sauce on top!5 stars

  9. Looks delicious. I would recommend mentioning the ghee option in the main body of the text. I’m on whole 30 and I almost just gave up and was like “well I can’t have butter soo” but then I read the recipe and saw you could substitute ghee. Looking forward to trying it out! 

  10. Wow!! I am very impressed with the quality of the post, the recipe is in fact something that i would honestly cook personally in a cafe (for a brunch menu or similar). Could be a great Vegetarian Option. People Loves Egg Benedicts and poached eggs too much.. Mostly on a Sunday morning! I am a Chef and i really like your content, I’m also started my own blog and i will start to come back often to your blog as i may find some inspiration. Little Question… Do you take photo on your own? They are Amazing! Come visit if u can or want and leave a comment on any of my article with some feedback, it would be greatly appreciated! Keep on posting good stuff!5 stars

    1. Hi Elia- Happy to hear you’ve enjoyed this Eggs Benedict post! As for photos, I do take my own :)

  11. I’d give more than 5 stars if I could. My husband asks for this frequently!  It is a huge hit and easy to make!5 stars

    1. Amazing! Happy to hear your husband loves this recipe. Definitely a delicious take on your typical eggs Benedict :)

  12. This is amazing, restaurant quality. Awesome how easy the hollandaise is.
    I was poaching 12 eggs so tired putting in a few at a time but by the time it got past the first few the water got so cloudy I couldn’t keep track of what was what and ended up with some eggs overcooked and some not enough since I couldn’t tell which ones had gone in first.

    Any tips for how to poach a large number of eggs without having to use multiple pots?5 stars

    1. Hi Alex- Happy to hear you enjoyed this eggs Benedict recipe :) As for poaching, It’s recommended not to put in too many at once unfortunately.

  13. This hollandaise sauce “changed my life”. I always hated making a hollandaise but this was AMAZING! Creamy and super fast. My husband and I devoured our breakfast. The leftover sweet potato rounds were used for dipping in the leftover sauce. Yum yum 5 stars

    1. Hi Stacey- That’s amazing! So happy to hear you found a winning hollandaise sauce recipe that’s easy to make as well :)

  14. Delicious! I added some avocado and fresh spinach on the side. I actually prefer the sweet potato toast to regular bread. Thanks for the egg poaching tutorial too – I have been wanting to learn this for ages.5 stars

    1. Hi Janina – Yum! Avocado and spinach is always a good idea to add to your breakfast, or any meal really :) And glad you finally learned how to poach an egg!

  15. I had this once at a restaurant and loved it .. I was always wanting to make it but never took it serious. But now, I’m making it right away. This one looks so so good so can’t wait5 stars

  16. Breakfast perfection! Gluten-free with sweet potato goodness…brilliant and delicious. Thanks for sharing another winner :)5 stars

    1. Hi Lisa, what would you recommend to swap out the bacon with? I’m vegetarian and sadly don’t have access to vegan bacon. Thanks in advance! :-)

      1. Hi Brie – You can always omit the bacon in this recipe, and include leafy greens instead such as spinach, arugula, or sprouts!