A lower-calorie way to make Smoked Salmon Eggs Benedict
Smoked Salmon Eggs Benedict: poached eggs and dill yogurt hollandaise on whole-grain muffins
Smoked salmon and poached eggs sit on toasted whole-grain muffins under a warm lemon-dill yogurt sauce with no butter emulsion. This measured Canadian recipe serves 4 at about 455 kcal per portion.
Smoked Salmon Eggs Benedict should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses replace butter hollandaise with 180 g Greek yogurt warmed with egg yolk, lemon, dill, and mustard. Smoke, runny yolk, toasted grain, lemon acidity, dill, capers, and mustard reproduce Benedict's rich-tangy finish without a butter-heavy sauce.
What changes—and what stays
From classic eggs Benedict with butter hollandaise often contains 700–900 kcal to 455 calories
replace butter hollandaise with 180 g Greek yogurt warmed with egg yolk, lemon, dill, and mustard. Smoke, runny yolk, toasted grain, lemon acidity, dill, capers, and mustard reproduce Benedict's rich-tangy finish without a butter-heavy sauce.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | replace butter hollandaise with 180 g Greek yogurt warmed with egg yolk, lemon, dill, and mustard | Smoke, runny yolk, toasted grain, lemon acidity, dill, capers, and mustard reproduce Benedict's rich-tangy finish without a butter-heavy sauce. |
How the flavor stays
Smoke, runny yolk, toasted grain, lemon acidity, dill, capers, and mustard reproduce Benedict's rich-tangy finish without a butter-heavy sauce.
A cost rule that survives inflation
Using 50 g smoked salmon per plate preserves its distinctive flavour while eggs and yogurt provide the bulk of the protein.
Ingredients for 4
Measure first; timing is part of how this recipe uses less fat.
- 4whole-grain English muffins
- 8eggs
- 200 gsmoked salmon
- 180 gplain Greek yogurt
- 1egg yolk for sauce
- 35 mllemon juice
- 15 gfresh dill
- 20 gcapers and Dijon mustard
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Split and toast muffins, portion salmon, drain capers, and heat poaching water to a bare simmer.
Look for: Muffin faces are crisp and water shows only small lazy bubbles.
Step 2 · follow the visible cue
Build the defining flavour
Whisk yogurt, sauce yolk, lemon, mustard, and dill over gentle steam until warm and slightly thick.
Look for: Sauce coats the whisk and stays smooth without curdled specks.
Step 3 · follow the visible cue
Cook with controlled heat
Poach eggs in batches until whites are set around fluid yolks, then drain on a clean towel.
Look for: Whites feel firm with no translucent strands and yolks still yield softly.
Step 4 · follow the visible cue
Finish and check the texture
Layer each muffin with salmon and eggs, spoon over measured sauce, and add capers and dill.
Look for: Sauce stays on the egg and the cut yolk flows without soaking the toasted base immediately.
Calories at the same serving size
205 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 4 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Smoked Salmon Eggs Benedict promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Smoked Salmon Eggs Benedict promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Smoked Salmon Eggs Benedict ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Smoked Salmon Eggs Benedict keeps its intended texture. Cool Smoked Salmon Eggs Benedict promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Smoked Salmon Eggs Benedict include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. replace butter hollandaise with 180 g Greek yogurt warmed with egg yolk, lemon, dill, and mustard.
- whole-grain English muffins4
- eggs8
- smoked salmon200 g
- plain Greek yogurt180 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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