Enjoy ‘Eggs’ Benedict the Plant-Based Way

An Eggs Benedict breakfast hardly screams ‘healthful.’

But just like most dishes, it can be adapted.

toasted english muffin

Which is why we are here to commemorate National Eggs Benedict Day, celebrated on April 16th.

Traditional Eggs Benedict includes ham, eggs, and dairy, so obviously it has no place in a whole food, plant-based diet.

But the good news is that there is a way to enjoy a more healthful version of this delectable dish.

We will explain how later. But first, let’s take a look at the history of this breakfast classic.

The History of Eggs Benedict

The story behind the origin of Eggs Benedict remains unclear.

In fact, there are several legends of how the tradition came about.

Delmonico’s, a restaurant in Manhattan, says that the recipe was created in their kitchen in 1860 and then published in a cookbook in 1894 under the name Eggs a la Benedick.

A second version attributes the dish to stockbroker Lemuel Benedict who, in 1894, wandered into the Waldorf Hotel and ordered “buttered toast, poached eggs, crisp bacon, and a side of Hollandaise.” The hotel staff was so impressed that they added it to the menu.

Finally, the third story is that Eggs Benedict comes from Commodore E. C. Benedict, a banker who lived in the 1800s. The original recipe was discovered by Edward P. Montgomery and shared with a New York Times food columnist in 1967.

No matter which version you prefer, one thing is for sure—Eggs Benedict has grown in popularity over the years.

A Better-For-You ‘Eggs’ Benedict

Dr. Rosane Oliveira and Sunday Morning Smoked Tofu BenedictAs mentioned earlier, traditional Eggs Benedict is made with eggs, butter, ham, and, therefore, is high in calories, cholesterol, saturated fat, and sodium.

But the great news is that you can enjoy a version of this dish the whole food, plant-based way!

You can use a whole wheat muffin or toast, replace the ham with fresh veggies like tomato or spinach and the poached egg with smoked or grilled tofu.

To help you along, here is our wonderful Sunday Morning Smoked Tofu Benedict. The recipe is even complete with a yummy plant-based ‘Hollandaise’ sauce!

Once again this proves that you can eat all kinds of delicious (and even unexpected!) meals while following a plant-based diet. All that is required is a bit of creativity.