I missed Eggs Benedict something fierce when I went keto—runny yolk, rich hollandaise, toasted English muffin… the whole thing. But the muffin? A blood sugar landmine. So I swapped it for roasted cauliflower, layered in salty Canadian bacon, and topped it all with a cheesy, eggy bake that actually feels like brunch. Not a sad egg loaf. Bonus: it meal preps like a champ.
What Solves the “Sad Keto Brunch” Problem
This isn’t just another breakfast casserole with cauliflower tossed in. Here’s why this one hits:
- Roasted, not steamed cauliflower = deep flavor, no watery mess
- Layering matters: Cheese under and over gives gooey bites and browned tops
- Real hollandaise drizzle at the end = creamy payoff without scrambling it into the eggs
- Canadian bacon brings savory without adding sketchy sugars
What I Used (And Why It Worked)
- Cauliflower (1 head, chopped small) – Our low-carb “bread.” Roasting it keeps it dry and adds flavor. Skipping this step? You’ll regret it.
- Olive oil (3 tbsp) – Helps brown the cauliflower. Don’t skimp.
- Sea salt + black pepper – Balances out the eggs and cheese.
- Eggs (8 large) – Protein and structure. Whisk well for fluffiness.
- Canadian bacon (225g/8oz) – Leaner than traditional bacon, still salty and satisfying.
- Cheddar cheese (1½ cups, divided) – Melt factor and flavor. Split for better texture.
- Hollandaise sauce (½ cup) – Adds that classic Benedict vibe without baking into a weird mess.
- Chives (2 tbsp, chopped) – Fresh pop on top.
Keto Swaps That Actually Work
| Want to swap this? | Here’s what to know |
|---|---|
| Canadian bacon → bacon | Totally fine, just crisp it first or it’ll stay limp |
| Cauliflower → broccoli | It works, but it’s bolder and slightly more bitter |
| Cheddar → Gruyère or Swiss | Absolutely. Melts beautifully and goes great with ham |
| Hollandaise → aioli? | Not the same, but a garlicky lemon aioli can work in a pinch |
What I Got Wrong (Learn From This)
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Watery bottom | Cauliflower wasn’t roasted enough | Roast until golden, not just soft |
| Hollandaise disappeared | Added it before baking | Drizzle after it’s out of the oven |
| Spongey texture | Eggs not whisked enough | Whisk until bubbles form |
How to Make It (Step-by-Step)
- Preheat oven to 400°F (204°C).
- Roast the cauliflower: Toss florets with olive oil, salt, and pepper. Spread on a sheet pan and roast 25–30 minutes, until golden.
- Whisk the eggs: Until smooth and a little frothy.
- Assemble: In a 9×13” dish, layer cauliflower → eggs → 1 cup cheese → Canadian bacon → remaining cheese.
- Bake: 18–20 minutes, until set and golden.
- Cool: Let rest 10 minutes—don’t skip this.
- Top it off: Drizzle with hollandaise and sprinkle with chives.
I portion this into 8 equal squares—makes macro tracking idiot-proof.
Keto Cooking Tricks That Help
- I roast cauliflower in advance and refrigerate it—it dries even more overnight.
- Want a super golden top? Broil the last 2 minutes. Keep an eye on it.
- I whisk eggs with a tiny splash of water (not milk)—just enough to lighten them up.
Keeping It Keto-Friendly All Week
- Fridge: 4 days in an airtight container.
- Freezer: Up to 3 months. Wrap tight, then thaw in fridge.
- Reheat: 350°F oven, foil-covered, 10–15 min until hot.
- Tracking tip: After freezing, reheat first then weigh—it loses a little moisture and the macros concentrate slightly.
Can I Eat This on Keto? (Yes, Here’s Why)
Q: Will this spike blood sugar?
A: Unlikely. Cauliflower is low-GI, the fat-to-protein ratio is keto-balanced, and there’s no grain or sugar. Just don’t drown it in sketchy store-bought hollandaise with maltodextrin.
Q: Can I prep it ahead?
A: Yes! I bake it, cool it, and slice into 8. Reheat with a quick hollandaise pour.
Q: Can I make it dairy-free?
A: You can sub the cheese for a dairy-free blend and skip the hollandaise—or make a keto avocado crema instead.
Nutrition Facts
Serving Size: 1 serving (1/8 of the casserole)
| Nutrient | Amount |
|---|---|
| Calories | 330 kcal |
| Total Fat | 26g |
| – Saturated Fat | 9g |
| – Monounsaturated Fat | ~10g |
| – Polyunsaturated Fat | ~2g |
| Cholesterol | 401mg |
| Sodium | 547mg |
| Total Carbohydrates | 5g |
| – Dietary Fiber | 1.6g |
| – Sugars | 1.8g |
| Net Carbs | ~3.4g |
| Protein | 19.6g |
| Calcium | ~220mg (17%) |
| Iron | ~1.5mg (8%) |
| Potassium | ~420mg (12%) |
| Vitamin A | ~580 IU (12%) |
| Vitamin C | ~47mg (52%) |
| Magnesium | ~25mg (6%) |
Check out More Recipes:
- Low Carb Keto Banana Muffins
- Low Carb Keto Pumpkin Spice Latte (Sugar Free)
- Low Carb Keto Flourless Waffles
Low Carb Keto Eggs Benedict Casserole Recipe
Description
A rich, low-carb twist on Eggs Benedict with roasted cauliflower, cheesy eggs, and hollandaise—perfect for keto brunches or meal prep wins.
Ingredients
Instructions
- Preheat oven to 400°F (204°C).
- Toss cauliflower with oil, salt, and pepper. Roast 25–30 min until golden.
- Whisk eggs until smooth.
- In a 9×13” dish: layer cauliflower, eggs, 1 cup cheese, bacon, then rest of cheese.
- Bake 18–20 min, until eggs are set and cheese is melted.
- Rest 10 min.
- Drizzle with hollandaise and chives. Serve hot.
Notes
- I roast cauliflower in advance and refrigerate it—it dries even more overnight.
- Want a super golden top? Broil the last 2 minutes. Keep an eye on it.
- I whisk eggs with a tiny splash of water (not milk)—just enough to lighten them up.
