Cajun Eggs Benedict

3.8 of 5 (4)
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 291.5
  • Total Fat: 11.3 g
  • Cholesterol: 422.0 mg
  • Sodium: 984.2 mg
  • Total Carbs: 27.5 g
  • Dietary Fiber: 4.5 g
  • Protein: 18.4 g

View full nutritional breakdown of Cajun Eggs Benedict calories by ingredient
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This is a quick and easy, low calorie - high protein Breakfast! This is a quick and easy, low calorie - high protein Breakfast!
Number of Servings: 1


    2 Large Eggs
    A Pot of Boiling Water 3 inches deep
    1 teaspoon of salt in boiling water
    2 teaspoons of Whole Grain Mustard/Dijon
    1 Whole Wheat English Muffin
    2-4 Dashes of Hot Sauce (I prefer Louisiana Hot Sauce to Tabasco)
    1 Dash of Tony Chacherie's Seasoning (if you can find it, if not then Old Bay or some other type of Cajun/Cayenne Pepper based seasoning)


Bring water to a boil with heat on high and 1 teaspoon of salt; lower to medium heat. Crack each egg individually and drop into water separately. Let eggs poach for 3 minutes. (Eggs will look like floating angel wings.) Toast each half of English Muffin. Lift eggs from water with slotted spoon and pat dry on paper towel. When English muffin is done toasting, spread 1 tsp of mustard on each. Place poached egg on top of each half of English Muffin. Dash cajun seasoning and hot sauce on top. Enjoy with someone else or eat both-- guilt free for only 290 calories!!!! Have for breakfast or brunch!!!!!

Number of Servings: 1

Recipe submitted by SparkPeople user PANDORALSU.

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Member Ratings For This Recipe

  • Incredible!
    2 of 2 people found this review helpful
    This was my first time poaching eggs, so my yolks were a little more done than I would have liked, but I really liked the flavor of this. It's very simple, as well. One tip: crack the eggs into ramekins first instead of straight into the water. - 8/14/10

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  • Very Good
    Great meal. - 5/12/20

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  • This looks good but I will have to work on the sodium level to see if it can be reduced. Both DH and I am on low sodium food plans. - 9/16/19

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  • thanks - 8/15/19

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  • Last time I dropped whole eggs in boiling water to poach them, they looked like boiled eyeballs. I'll use an egg poacher tray in my frying pan. There's no Benedict sauce in this recipe. - 4/20/19

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