Lighter Eggs Benedict

Eggs Benedict given a lighter makeover: poached eggs on wholemeal bread with spinach, topped with a lemony yoghurt sauce instead of buttery hollandaise. Smart, high in protein and much lower in fat.

Preparation: 10 min  |  Cooking: 10 min  |  Servings: 2  |  Difficulty: Medium

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 254 kcal · 17 g protein · 14 g carbohydrate · 13 g fat

Ingredients

• 4 eggs
• 2 slices of wholemeal bread
• 100 g of spinach
• 4 tbsp of Greek yoghurt
• 1/2 lemon
• 1 tsp of mustard

Method

1. Wilt the spinach in a frying pan.
2. Poach the eggs for 3 minutes in simmering water with a splash of vinegar.
3. Make the sauce: Greek yoghurt, lemon and mustard.
4. Layer the bread, spinach and eggs, then spoon over the sauce.

Nutritional benefits

Eggs provide complete protein and keep you full, spinach adds iron and antioxidants, and wholemeal bread brings fibre. The Greek yoghurt sauce replaces butter-based hollandaise, cutting the fat while keeping the creamy texture. A smart, high-protein and noticeably lighter brunch.

Variations and substitutions

• With smoked salmon or ham.
• Gluten-free: use gluten-free bread.
• With avocado instead of, or as well as, the spinach.
• For a spicier sauce: chives, dill, paprika.

Storage and making ahead

Best eaten straight away, as poached eggs do not keep. The sauce can be made ahead.

💡 Good to know

For perfectly poached eggs, use very fresh eggs, add vinegar to the simmering water and create a gentle whirlpool before sliding the egg in.

Also read

Discover more high-protein recipes · healthy & balanced recipes.

The foods in this recipe: eggs · wholemeal bread · spinach · Greek yoghurt · lemon.

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