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Protein Sparing Bread Eggs Benedict

Eggs Benedict

I keep my protein sparing bread and protein sparing buns in the freezer at all times to make sandwiches and to bring with me to restaurants. My protein sparing buns make a GREAT Protein Eggs Benedict!

Eggs Benedict


Eggs Benedict

Maria Emmerich
Course Breakfast
Cuisine American
Servings 6



Alternative Bun:


  • 6 large egg yolks
  • 1/4 cup lemon juice
  • 2 TBS Primal Kitchen Dijon mustard
  • 1 1/2 cups melted organic unsalted butter or melted bacon fat or duck fat if dairy sensitive
  • 1/2 tsp Redmond Real salt
  • 1/8 tsp freshly ground black pepper
  • 6 slices ham
  • 12 large eggs


  • To make the BUNS: Preheat the oven to 325 degrees F.
  • Separate the eggs (save the yolks), and whip the whites for a few minutes until VERY stiff (I use a stand mixer on high for a few minutes).
  • Gently mix the protein powder and herbs into the whites.
  • Slowly fold the reserved egg yolks into the whites (making sure the whites don't fall).
  • Grease a cookie sheet with coconut oil spray and place mounds of "dough" about the size of a hamburger bun onto the sheet.
  • Bake for 15 minutes or until golden brown.
  • Let completely cool before cutting or the buns will fall.
  • Make hollandaise sauce: In the bottom of a double boiler or in a medium saucepan, bring 1 in. of water to a simmer over high heat and adjust heat to maintain simmer. Put egg yolks, lemon juice, and mustard in top of a double boiler or in a round-bottomed medium bowl and set over simmering water. Whisk yolk mixture to blend.
  • Whisking constantly, add butter in a slow, steady stream (it should take about 90 seconds). Cook sauce, whisking, until it reaches 140Β°, then adjust heat to maintain temperature (remove from simmering water if necessary). Add salt, pepper, and cayenne and continue whisking until thick, about 3 minutes. Adjust seasonings to taste. Remove from stove and set aside.
  • Assembly: Place 2 bun halves on each plate and top with ham.
  • Poach eggs: Bring 1 in. water to boil in a 12-in.-wide pan. Lower heat so that small bubbles form on the bottom of the pan and break to the surface only occasionally. Crack eggs into water 1 at a time, holding shells close to the water's surface and letting eggs slide out gently. Poach eggs, in 2 batches to keep them from crowding, 3 to 4 minutes for soft-cooked. Lift eggs out with a slotted spoon, pat dry with a paper towel, and place 1 egg on each ham covered protein bun.
  • Top each egg with 2 to 3 TBS reserved hollandaise sauce and serve hot.
  • POACHING EGGS TIP: add a few tablespoons of coconut vinegar to the simmering water you poach the eggs in. This helps hold the whites together.


Traditional Benedict (IHOP) = 1020 calories, 57g fat, 43g protein, 80g carbs, 6g fiber
"Healthified" Benedict = 675 calories, 64.2g fat, 23g protein, 3.4g carbs, trace fiber (85% fat, 13.6% protein, 2% carbs)


“Every morning when I get up I thank God for Maria and Craig Emmerich ! πŸ’ž

I will never be able to convey my thanks for showing me the way to lose weight. I tried every diet possible, I was in TOPS (Take Off Pounds Sensibly)at the age of 12, I tried WW, and a few other well known diet programs. None of them ever worked long term. I’d lose a few pounds and gain it right back.

Wish I could send you a huge bouquet of flowers Maria, but once again I will just send you my thanks and deepest gratitude! ❀️

I don’t have many pictures of myself at 420+ pounds. So I have to go way back to find pictures to share. πŸ˜… Hit 200 pounds this morning. I have to say it feels unbelievable!” – Felicia

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Wenchypoo says:

    Hubba-HUBBA!! If more football players looked like that, and played with no shirts on, I might learn to become interested in football ASAP!

  • Chipper says:

    Sounds good. In these testimonials, I keep looking for ideas to help me cook.
    I have a 10 yr old that is not even willing to taste any meat. Not sure how to help him. He wants to play football but his body isn’t looking like Eriscon’s. His 5yr old sister will not even eat meat. They will eat Wendy’s chicken nuggests so I know it is a choice and not a meat issue. I have to pick my battles so I don’t want to turn every meal into a war. This war will last for a long time. Even sending them to school if they don’t eat the food ends up with me picking them up after the nurse calls because they don’t feel well or are sick. They will choose to go to bed without food when given that choice.
    To get them to try vegetables is a crying match to see who will win. Not sure where they got their genes from, cause we are meat eaters. If I use coconut oil for making pancakes, they can taste the difference. For breakfast, I added unflavored hemp powder to the pancake mix. I add hemp powder to their spaghetti sauce when I can sneak it in. One day I goofed and added nutritional yeast to the sauce and it thickened up so much, I had to toss it. Adding extra water to it turned it into goo. I almost got caught. I’m working on cookies to see how I can alter them and still have them looking and tasting like the original cookie. Pumpkin cookies seem to be the best at cheating ingredients. Smoothies work well for spinach but they will only drink so much. They weren’t raised this way. Not sure where the signals got changed. They won’t eat nuts or raisins. Not sure of my next move and I’m not looking for a response or answer. Just wanted to say that changing a family’s diet is not as easy as it is written. Your posts have shown that Starting from babyhood is the answer.

    • cemmerich says:

      Starting at baby is ideal. Have you tried my Kids cookbook. Lots of familiar options for kids Healthified in there. I have had mothers tell me their picky eater prefers the chicken nuggets made from the recipe in that cookbook. πŸ™‚

    • sam says:

      I also have a picky eater, and have spoken to parents who have involved occupational therapy as a way of helping their picky children. Sometimes in our effort to get them to eat, our methods actually perpetuate the problem.
      This link may have some information for you: http://www.100daysofrealfood.com/2012/12/07/picky-eater-vs-problem-feeder/

    • Kymm Bradley says:

      You have the perfect solution. He wants to play football.

      Simply tell him that boys who do not eat meat do not have the big, developed muscles
      needed to be fast or strong to play football or basketball or any other fun games without getting seriously hurt or without embarrassing themselves by being seriously BAD at it

      SO if he wants to do play with the big dogs, he needs to realize that as a “man” he needs to develop a taste for meat.

      Bottom Line…No meat No Football EVER

    • Donna says:

      You are not alone! I have a child who has been extremely picky since being weaned! If she refuses dinner, she will spend half of the next day throw ing up stomach acids. Then once she eats again she will be fine. I switched my children over to almond flour/coconut flour recipes for breakfast (she won’t eat eggs) and I have found that in the ten months we have all been sugar/grain free, with me always having muffins or something available, they have all started to try more things. My picky eater is nine and it has been a long haul with her. I had to cut her hair short when she was six because it all was falling out due to her refusal to eat! But with focusing on family dinner around the table, she is gradually trying new things. Last night I made homemade sausage and although she didn’t eat more than one bite…she ate one bite!! Take heart, this can change. Your eating example combined with no unhealthy options at home will make a difference eventually. As for school lunches, what a nightmare. The school is very controlling to make an issue out of food. It’s not like they offer healthy food anyway so who cares if the children don’t eat it! I know it’s a pain, but can you send lunch? I homeschool my children, so I don’t have to deal with this, but I know my picky eater would never survive school lunches. I believe this can change for your children, one small bite at a time. Children have free will too so just keep offering healthy options only, but kid friendly ones like Maria makes, and you are doing your part. That’s all you can do.

  • Kim D says:

    Made this for my husband and I for brunch today. Although it does take a while it was delicious. Any ideas for the leftover hollindaise sauce??? Will definitely make again! Thanks Maria!

  • Kim Stephenson says:

    I love following your articles and posts. I have read several of your books and love them too! I am interested on your thoughts about the “latest” carb cycling diets. High/moderate and low days with carbs. They seem to think you can’t “low carb” it forever and that your body needs this unpredictability to lose weight/build muscle. Not being a dietitian, this stuff gets so confusing. It seems like everybody has a point…. your thoughts please.

  • France says:

    Maria, have you tried hollandaise with coconut oil? I came across that today (from my curiosity then googling!)… I’m thinking half coconut oil and half bacon fat would be YUM!!!

  • Mishy says:

    Step 11 must be from another recipe as it says “place one egg of each crab topped eggplant” πŸ™‚
    can’t lie crab topped eggplant sounds pretty good too….

  • Gail says:

    I just recently bought your 30 day Accelerated all in one pkg. I notice on your blog you talk about making protein bread for you and the Amazing bread for Craig. What is the deciding factor on who gets what or is it just personal preference based on taste?

    • cemmerich says:

      It is based on your metabolism and goals. Men have more muscle mass and can handle more carbs typically. Also, if trying to lose weight and heal, protein bread is best. If in maintenance mode, amazing bread is ok for some, others (with diabetes,etc.) may still not be able to have it. πŸ˜‰

  • carrie says:

    I made the protein bread a couple weeks ago, following the recipe exactly (especially being careful with the egg whites). It came out very “styrofoamy” & reminded me of a rice cake, for consistency. Any idea what I did wrong, or is that what’s it’s supposed to look like?

  • C Lyons says:

    The brand of ham in the photo’s would be very helpful, thanks so much Maria!!!

  • sjanette says:

    I’ve just made the bread 2 times. First time I set the oven on fan at 165 degrees celcius for 40 minutes. They came out very dry, They broke when I touched them. The second time I had my oven on convection (Top and lower heat) on 160 degrees celcius for 40 minutes. Again they came out dry. Is that good or bad??? πŸ˜‰ Are they supposed to be soft like real bread or “crunchy”

  • Brenda says:

    Does anyone know if these buns would hold up for a few days to a week if I made them ahead of time? 40-45 mins is just a long time for me to make for one meal. It is just the hubby and I….but I work 2 PT jobs and have school full time. My husband works a lot more than I do so to have 40-45 mins for one meal is a lot of time. I try to cook on my days off and save it for the week.

  • Joy says:

    Any other options for the whey protein of egg white protein? I do not have these on hand. Thanks so much for all your work Maria! <3

  • Emma says:

    40-45 minutes? wow! how many buns does it make with only 3 eggs and 1/4 cup of powder? And, should you whisk the yolks before folding in, or just leave them whole?

  • momof3 says:

    I would like to make the hollaindaise sauce, but I’m curious how many servings the recipe above makes. Could you let me know?

  • Michelle says:

    That was pure awesomeness….yummy tangy sauce…..aaaaahhh!

  • Toni says:

    I made the buns yesterday and, although they looked beautiful, they are dry and crunchy. My question is why does the bread loaf bake only 20-25 minutes and the buns bake 40-45 minutes? It seems that is too long for them.

  • Terra says:

    Same thing here with styrofoam. Knock the time down to 15 minutes and see what you get. I did 30 minutes first time and it was certainly not edible. Same with angel food cake- half the time made a big difference.

  • at says:

    Maria, thanks for your inspiring recipes! I usually have a keto omelet (3 eggs, 3 Tbsp butter, a bit less than 1/2 tsp salt) for breakfast and it makes me feel great! However, this breakfast doesn’t seem to help me recover after a 30min morning run (no food before that). I feel like going back to bed. What are your thoughts? Thanks!

    • cemmerich says:

      Do you use butter in the sauce? If so, not sure what could be different from what you described.

  • Kat says:

    Dear Maria, I just finished reading β€œKeto-Adapted” and WOW what an eye opener! I cannot believe it’s actually been less than 3 weeks and I’M DONE WITH SUGAR! Woohoo! πŸ™‚

    I am using Stevia drops when called for and I am surprisingly satisfied. Thank you for that!

    Even though I’ve JUST started eating low carb, mod protein and high fat as you instruct in the book I’ve already GOT to have some bread! I’m ready to order some of the protein powder ASAP and make some protein buns!
    In your book (like this article) you have included the nutritional info on the protein buns PLUS the eggs Benedict can you please tell me the info on the buns alone?

    Also while wanting to lose 20-25 lbs I’m challenged by menopause, chronic fatigue and depression so which book (s) do you recommend next? Would Secrets to Controlling Your Weight Cravings and Moods be a good one to start next? And will it include more recipes?

  • Emma says:

    Hi maria – few questions!

    for the buns, did you use convection? I have a convection oven.

    And, assuming you whisked the yolks smooth before folding in?

  • Emma says:

    Thanks! Now that I’ve perfected hollandaise (it’s a forearm workout! ) eggs benedict is one of my favorite keto breakfasts.

  • M. says:

    What is the percentage of fat, protein, and carbs of the hollandaise sauce? I make mine with half bacon fat and half coconut oil. I love that sauce, so delish! πŸ™‚

  • Paula says:

    If you are dairy sensitive and don’t have bacon or duck fat, could you substitute MCT oil for the butter? Thanks.

  • Josie says:

    What is the best way to rewarm the hollandaise sauce. When I rewarm it the sauce isn’t a smooth consistency anymore. It tastes okay but I would love it to look creamy. Maybe over a water like when you make it?

  • Louise says:

    Maria, I love that you share your recipes with us providing a “print” icon. Would it be possible to bump up the print size so that the recipes are easier to read when actually making them!
    Thanks so much!

  • Lyn says:

    Hello! I am studying this recipe and I am going to make it. However, I am wondering where the carbs are coming from? Thank you~

  • Lyn says:

    Also, it separated. At one point it was a beautiful creamy mixture, but I still had to whisk it for a couple more minutes. Then it just went bad. I still ate it, and it was DELICIOUS! I will make this again for sure. Just wondering your thoughts…

  • Lyn says:

    Oh! Never mind on the separating question. I just read your link above. Thank you!~
    I am just wondering why it says Zero Carb, but there are still 3.4 carbs listed. Thank you!

  • Lyn says:

    Okay, thanks! Learning as I go!

  • JE says:

    I wonder if you can live on Hollandaise sauce?!

  • Petra says:

    Could I replace Jay Robb unflavored egg white protein (or whey protein) with something to make it just the same? πŸ™‚

  • Appletree says:

    Hi Maria, how much does 1/4 protein powder weigh for you please? Does the whey and egg weigh the same? Thanks

  • Erin Allen says:

    Can you freeze Hollandaise sauce? No one else likes it at my house. I could eat it with a spoon but I am not sure how long it keeps in the fridge either. Also, not sure eating even a halved recipe in one sitting is in my best interest. πŸ™‚

  • Allie says:

    I’m wondering if any other people who are out there that are athletic are having a hard time getting and staying in ketosis. I’m new to ketogenic eating (3 weeks) and my ratios are about 75-80% fat 15-20% protein and less than 5% carbs. I just recently got a blood ketone meter and I’ve been .5 and .3. I run about 6 miles a day or do body weight type exercises and eliptical. I’m just confused about what I’m doing wrong. Feeling frustrated!!

  • Allie says:

    I’m using a blood ketone meter. I check fasting when I first wake up. I went up a little to .7 this morning.

  • Allie says:

    Back down to .3 today. My ratios were still good. Not sure what I’m doing wrong, unless I’m just not eating enough. But my weight is staying stable? I can’t imagine I’m losing fat and gaining muscle because my activity hasn’t changed from before I started keto. Plus my clothes are fitting the same. Even tighter some days when I eat too much dairy. I know everyone is different, but is there a point when most people are in keto by?

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