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RECIPE
19 INGREDIENTS12 STEPS1hr 5min

Guilt-Free Eggs Benny

4.7
3 Ratings
Guilt-Free Eggs Benny is the perfect way to enjoy without sacrificing on everyone's favorite, Eggs Benedict. The golden cauliflower cakes are gluten-free, low in fat and carbs, and high in fiber. Poached eggs and ham provide protein and are super delicious topped with a lemony avocado sauce.
Guilt-Free Eggs Benny Recipe | SideChef
Guilt-Free Eggs Benny is the perfect way to enjoy without sacrificing on everyone's favorite, Eggs Benedict. The golden cauliflower cakes are gluten-free, low in fat and carbs, and high in fiber. Poached eggs and ham provide protein and are super delicious topped with a lemony avocado sauce.
Compelled to Cook
Helping you elevate your everyday meals with recipes that make the most of your casual family breakfasts, weeknight dinners and entertaining occasions.
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Compelled to Cook
Helping you elevate your everyday meals with recipes that make the most of your casual family breakfasts, weeknight dinners and entertaining occasions.
https://www.compelledtocook.com
1hr 5min
Total Time
$8.06
Cost Per Serving

Ingredients

US / METRIC
Servings:
4
Serves 4

Cauliflower Cakes

3 3/4 cups
Cauliflower , washed
about 1/2 large head
1/2 cup
Oat Flour
1/2 tsp
1/4 tsp
Ground White Pepper
1/2 cup
Freshly Grated  Parmesan Cheese
3
Scallions , thinly sliced
2 Tbsp

Avocado Sauce

1
Avocado , ripe
1/4 cup
Fat-Free Yogurt
I used Greek Yogurt
1 Tbsp
1/2
Lemon , juiced
1 pinch
1 pinch
Ground White Pepper
1/4 cup
Hot  Water

Assembly

8 oz
Sliced  Deli Ham
or Back Bacon
2 Tbsp
White Wine Vinegar
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Nutrition Per Serving

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CALORIES
597
FAT
38.4 g
PROTEIN
37.5 g
CARBS
28.7 g

Author's Notes

To make oat flour, grind 1/2 cup oatmeal in a spice grinder until flour-like. Use an egg poacher if available.

Cooking Instructions

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Step 1
Cut Cauliflower (3 3/4 cups) into large pieces. Boil or steam cauliflower until just tender, about 5-6 minutes depending on size of pieces. Drain and rinse with cold water until cool. Allow to drain completely and press dry with a paper towel to absorb any excess moisture.
Step 2
Using a food processor, pulse together cooked cauliflower, Oat Flour (1/2 cup) , Large Eggs (2) , Kosher Salt (1/2 tsp) , and Ground White Pepper (1/4 tsp) until combined and cauliflower is broken down into small bits.
Step 3
Stir in Parmesan Cheese (1/2 cup) , Scallions (3) , and Dried Parsley (1/2 tsp) .
Step 4
Heat Olive Oil (2 Tbsp) in a non stick pan over medium heat.
Step 5
Using approximately 1/4 cup of cauliflower mixture, form into patties by scooping into a 3 inch ring mold set in the bottom of the pan and flatten with a spoon. Remove the ring mold and repeat for remaining cakes.
Step 6
Cook for 4-5 minutes per side until golden and keep warm uncovered in a 200 degrees F (95 degrees C) oven. Repeat with remaining cauliflower mixture to make a total of 8 cakes.
Step 7
To make the avocado dressing, split Avocado (1) in half and remove pit.
Step 8
Scoop out flesh into the bowl of a food processor or blender. Add Fat-Free Yogurt (1/4 cup) , Olive Oil (1 Tbsp) , Lemon (1/2) , Kosher Salt (1 pinch) , and Ground White Pepper (1 pinch) . Blend until smooth. With processor running, slowly add Water (1/4 cup) until desired consistency is reached.
Step 9
Using the same pan from cooking the cauliflower cakes, gently warm Deli Ham (8 oz) .
Step 10
To make the eggs, fill a large shallow pan with 2 inches-3 inches of water and add White Wine Vinegar (2 Tbsp) . Heat to a simmer.
Step 11
Poach Large Eggs (8) by first cracking 1 egg into a small bowl and sliding egg gently into the water. Repeat with remaining eggs. Cook for 4 minutes for soft eggs. Scoop out egg using a slotted spoon and rest onto a paper towel lined plate to absorb excess water.
Step 12
Top each cauliflower cake with 1 ounce of ham. Add a poached egg to each and top with a generous spoonful of avocado sauce. Garnish with chives if desired. Serve immediately.
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Nutrition Per Serving
Calories
597
% Daily Value*
Fat
38.4 g
49%
Saturated Fat
9.5 g
48%
Trans Fat
0.0 g
--
Cholesterol
558.1 mg
186%
Carbohydrates
28.7 g
10%
Fiber
7.9 g
28%
Sugars
3.5 g
--
Protein
37.5 g
75%
Sodium
1222.7 mg
53%
Vitamin D
0.4 µg
2%
Calcium
263.6 mg
20%
Iron
4.6 mg
26%
Potassium
919.8 mg
20%
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