Keto Avocado Eggs Benedict

⏲ ~32 min total · prep 17 · cook 15 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 2 large ripe but firm avocados, halved and peeled
• 4 large eggs
• 1 tbsp white vinegar
• 3 egg yolks
• 1/2 cup unsalted butter, melted and hot
• 1 tbsp lemon juice
• Pinch of cayenne
• 1 tsp fresh chives, minced
• Salt

Instructions

1. Bring a wide saucepan of water to 190°F — bubbles streaming from the bottom, surface barely trembling — and stir in the vinegar.
2. Set a dry skillet over high heat. Lay the avocado halves cut-side down and sear undisturbed for 2 minutes, until deep grill marks form. Season with salt and set aside cut-side up.
3. Slide each egg into the poaching water one at a time and cook 3 minutes for liquid yolks, then lift to a paper towel to drain.
4. Make the hollandaise while the eggs poach: combine the 3 yolks, lemon juice, cayenne, and a pinch of salt in a blender, then stream in the hot melted butter with the motor running until thickened and pale, about 30 seconds.
5. Set each seared avocado half cut-side up on a plate, top with a poached egg, and spoon the hollandaise generously over. Finish with chives and serve immediately — poached yolks wait for no one.

Why this recipe works

• Avocado as the muffin A seared avocado half stands in for the English muffin, which is the one part of eggs Benedict a keto plate cannot have.
• Blender hollandaise Hot butter streamed into spinning yolks emulsifies in about 30 seconds, with no double boiler and no whisking at the stove.
• 190°F water Poaching water held at 190°F, barely trembling, sets the whites tightly while the yolks stay liquid.

Tips for making this recipe well

Pick firm avocados

Ripe but firm halves survive the sear and the stacking. Soft ones slump under the egg and the plate turns messy.

Leave the sear alone

Set the halves cut-side down and give them the full 2 minutes without nudging. Deep grill marks need undisturbed contact with a dry, hot pan.

Vinegar in the water

The tablespoon of white vinegar helps the whites tighten around the yolk instead of streaming off into wisps. Distilled white vinegar is flavorless at this amount, so do not skip it.

Time the sauce last

Blend the hollandaise while the eggs poach so everything lands hot together. If it thickens on standby, a teaspoon of warm water thins it back out.

Serving suggestions

Set an avocado half cut-side up, add a poached egg, and finish with a generous spoon of hollandaise that drips down the seared sides. Chives go over the top and the plates leave the kitchen immediately, because liquid yolks and warm sauce both keep a short window. At 4 net carbs a serving, this is the brunch plate that lets keto eaters sit down to the same meal as everyone else.

Storage and meal prep

Assemble this one only to order. Hollandaise does not hold, so make it last; left standing it thickens and can split. Poached eggs fare better: slide them into cold water after cooking, then warm them in hot water for a minute before plating. Cut avocado browns fast, so the seared halves belong to the moment too. Leftover sauce keeps a day refrigerated, but the dish itself has no future past breakfast.

Variations worth trying

• Add bacon A strip of crumbled cooked bacon over the egg, under the sauce.
• Florentine style A few leaves of wilted, squeezed-dry spinach under the egg turn it into a florentine.
• Swap the heat Smoked paprika replaces the cayenne in the same pinch for gentler warmth and a little smoke.

Frequently asked questions

How do I keep the hollandaise from breaking?

Stream the butter in slowly with the blender running, and use it hot from the pan. Cold or cool butter is what usually breaks blender hollandaise.

Can I poach the eggs ahead?

Yes. Drop them into cold water after cooking, hold them in the refrigerator, and warm them in hot water for about a minute before serving.

What temperature should the poaching water be?

190°F, which looks like bubbles streaming from the bottom of the pan while the surface barely trembles. A rolling boil shreds the whites.

Is this actually keto?

Yes, at 4 net carbs per serving. The avocado replaces the English muffin, so the plate is built from eggs, avocado, butter, and lemon with nothing starchy underneath.

Can I make hollandaise without a blender?

You can whisk it by hand over low heat, but the blender method here is faster and much harder to ruin. The motor does the emulsifying in about 30 seconds.

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