Breakfast Recipes

Heart-Healthy Eggs Benedict Recipe with Asparagus

Heart-Healthy Eggs Benedict Recipe with Asparagus

Eggs Benedict is one of common items that you’ll always find on a breakfast or mealtime bill of fare. It’s a standard breakfast. But, when geared up with the conventional ingredients, it can be firm on your waistline, heart, brain and digestion.

In my eggs Benedict recipe which I am going to describe, I use immune-enhancing, heart healthy, anti-inflammatory foods such as avocado, asparagus and tomato. This breakfast is very far above the ground in healthy fats that are basics for sustaining optimal health. So you should try this eggs Benedict recipe in your breakfast you’ll not at all go back to the conventional dish once more.

What are Eggs Benedict?

Eggs Benedict is a standard breakfast dish that more often than not comprises an English muffin, simmer eggs, Canadian bacon or ham and hollandaise sauce that’s finished with egg yolks, butter and lemon juice.

When all of these elements are covered and topped with the buttery hollandaise sauce, it dish up as a self-indulgent mixture, but it can depart you feeling bloated and tired. That’s basic reason of the sophisticated carbohydrates and practiced meat that’s included in the customary eggs Benedict recipe.

To prepare this a healthier selection for breakfast or brunch, I carried in a quantity of nutritious and favorable constituents that will improve your energy levels and still get better your heart and brain fitness. At the present you can take pleasure in this model dish without the fault or penalty!

Eggs Benedict Recipe Nutrition Facts

One allocation of eggs Benedict completed using this recipe contains roughly the following

  • 342 calories
  • 11 grams protein
  • 30 grams fat
  • 11 grams carbohydrates
  • 3 grams sugar
  • 6 grams fiber
  • 1,886 IUs vitamin A
  • 66 micrograms vitamin K
  • 230 milligrams choline
  • 0.5 milligrams vitamin B2
  • 2 milligrams vitamin B5
  • 145 micrograms folate 
  • 0.3 milligrams vitamin B6
  • 0.5 micrograms vitamin B12
  • 0.25 milligrams thiamin
  • 3.6 milligrams vitamin E
  • 17 milligrams vitamin C
  • 2.2 milligrams niacin
  • 0.38 milligrams copper
  • 21 micrograms selenium 
  • 221 milligrams phosphorus
  • 373 milligrams sodium
  • 1.8 milligrams zinc
  • 4 milligrams iron
  • 0.3 milligrams manganese
  • 621 milligrams potassium
  • 41 milligrams magnesium
  • 78 milligrams calcium

Here’s a rapid fleeting look at a number of the peak health profits connected with the components in eggs Benedict recipe:

  • Asparagus: Asparagus is jam-packed of nutrients, holding folic acid, potassium, vitamin B6, vitamin A and vitamin C. It’s as well exceptionally small in calories and has influential antioxidant and anti-inflammatory possessions. Eating asparagus can assist you to decrease universal chronic fitness evils, like heart sickness, type 2 diabetes and cancer. Asparagus nutrition also supports the digestive territory and gets better your metabolism.
  • Avocado: Avocados are one of the most excellent super foods to put in to your diet. They are crowded with necessary nutrients, counting monounsaturated fats that assist to repeal insulin resistance and normalize blood sugar levels. Monounsaturated fats are also enormous for your heart and brain, serving you to avoid health conditions like cognitive refuse, heart issue and cancer.
  • Tomato: Tomato nutrition is well investigated since of its influential antioxidants. It’s a very high-antioxidant food that is one of the best foundation of lycopene, and significant phytonutrient. Research displays that lycopene can defend you against cancer, heart disease, diabetes, arthritis and cognitive turn down.
  • Eggs: Eggs have a whole amino acid outline, which displays that they are a high-quality basis of protein that is competent to decrease your danger of heart sickness, metabolic syndrome and cognitive turn down. The fitness profits of eggs still include weight loss, which is because of the lutein in eggs. 


It is very easy to prepare as it just take 20 minutes

Serves: It can be served to 2 people

Meal Type: It can be consumed during Breakfasts

Diet Type: It is a Gluten-FreeKetogenicVegetarian type of meal.


You have to need following ingredients to prepare this healthy breakfast recipe.

  • 1 bunch asparagus (16 pieces)
  • 1–2 teaspoons coconut or avocado oil
  • ¼ tomato, sliced
  • ½ avocado, sliced
  • 2 eggs, poached
  • hollandaise sauce


  1. Let’s start by taking a medium-size frying pan put it over medium heat, insert coconut or avocado oil.
  2. Now add the asparagus to the frying pan and pan stir fry in anticipation of for tender, about 8–10 minutes.
  3. Now you have to take a small pot, transport 2–3 cups of water to a boil.
  4. After boiling, quietly lesser the eggs into the water and permit to boil for 3 minutes. Take away the eggs once over and done with and set them to the side for assembly.
  5. Split the asparagus on two split plates and add sliced tomato and avocado on top.
  6. Now add the eggs and drizzle on the hollandaise.
  7. Top with chives.

And just like that, you have a wonderful healthy, figure-friendly, low-carb breakfast or brunch. Take pleasure in!