Vegetarian Eggs Benedict

Whether you're taking your time over a weekend brunch with friends or family, enjoying a quiet breakfast over your favourite book, or tucking into something nutritious on your way in to work; it's not hard to see why many people name breakfast as the most important meal of the day. 

This hearty vegetarian dish will provide you with ample protein and carbohydrates to help you make it through the morning. If you’re not sensitive to dairy, you can also add mozzarella cheese as a topping.

The recipe has been specially tailored for those living with diabetes by Dr Karin M Hehenberger, but this delicious vegetarian twist on a weekend favourite is bound to be a hit with healthy breakfast lovers everywhere!

Vegetarian Eggs Benedict Healthy Recipe

Recipe taken from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger


2 tablespoons extra virgin olive oil

1 zucchini (courgette), diced

1 tomato, diced

1 cup (160 g) frozen chopped spinach

¼ cup (25 g) pitted black olives, sliced

½ teaspoon driedrosemary

4 eggs

2 gluten-free English muffins, split in half

Salt and freshly ground black pepper

Serves 2

Per serving: 489 kcals, 27.7 g fat (1.2 g saturates), 30.3 g carbohydrate (6.9 g sugars), 25.1 g protein, 7.4 g fiber, 2.2 g salt


Heat the oil in a sauté pan over medium heat. Add the zucchini (courgette), tomato, spinach, olives, and rosemary, lightly season with salt and pepper, and sauté for about 5 minutes until the zucchini and tomato are softened and the spinach is heated through.

Meanwhile, poach the eggs. Fill a skillet (frying pan) with water and bring the water to a low boil. Break the eggs directly into the simmering water and cook for about 4 minutes until the yolk is as you desire.

While the eggs are poaching, toast the muffins in a toaster.

To assemble, place two muffin halves on each plate and top each muffin half with some sautéed vegetables and a poached egg.


If you are looking for more diabetic friendly recipes, check out The Everything You Need to Know About Diabetes Cookbook by Dr Karin M Hehenberger. 


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