Eggs Benedict with Silken Hollandaise Sauce

Eggs Benedict with Silken Hollandaise Sauce
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The All-Natural Diabetes Cookbook. Recipe Credit: . Photo Credit: Tara Donne Photography.

There are some rich foods that aren't easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that's done here successfully. The silken tofu gives the sauce a velvety mouth feel that's unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.

For a vegetarian version, try with seasoned, steamed spinach, kale, or roasted asparagus in place of the ham.

Find this recipe and more in our cookbook, The All-Natural Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

  • Prep time
    20 min
  • Servings
    6 Servings
  • Serving size
    1 topped muffin half
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 topped muffin half
  • Amount per serving Calories 190

  • Total Fat 7g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 175mg
  • Sodium 530mg
  • Total Carbohydrate 17g
    • Dietary Fiber 2g
    • Total Sugars 4g
  • Protein 14g
  • Potassium 255mg
  • Phosphorus 235mg

Choices/Exchanges: 1 Starch, 1 1/2 Medium-fat meat



  • organic silken tofu (about 1/2 cup, undrained)
    4 oz
  • lemon juice
    2 tbsp
  • evaporated skim milk
    2 tbsp
  • unsalted butter
    1 tsp
  • Dijon Mustard
    2 tsp
  • Worcestershire sauce
    1 tsp
  • cayenne pepper
    1 pinch
  • whole-wheat English muffins (split in half and toasted)
  • deli-style smoked ham (pan-grilled or oven heated)
    6 (3/4 oz) slices
  • eggs (Poached, see Fresh Fact)


  1. Puree the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.

  2. Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.

  3. Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.

  4. Fresh Fact: To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.