A timeless breakfast elevated with whole ingredients: soft-poached eggs atop toasted whole grain muffins, layered with lean protein and dressed in a light, tangy hollandaise made without butter.
Preparation Time
- Prep: 10 minutes
- Cook: 15 minutes
- Total: 25 minutes
- Yield: 2 servings
Ingredients
For the base
- 2 whole grain English muffins, halved and lightly toasted
- 4 pasture-raised eggs
- 2 tsp apple cider vinegar (for poaching)
Optional layer
- 4 slices turkey breast or smoked wild salmon
For light hollandaise
- 2 egg yolks
- 1 tbsp fresh lemon juice
- 1 tbsp plain Greek yogurt
- 1 tsp Dijon mustard
- 1 tbsp extra virgin olive oil
- Pinch of sea salt
- Warm water as needed
Instructions
- Make the hollandaise: Whisk yolks, lemon juice, mustard, and yogurt in a heatproof bowl over simmering water. Stir constantly until thickened. Slowly add olive oil and whisk until creamy. Adjust with warm water for thinner consistency. Remove from heat.
- Poach the eggs: In a shallow pot, simmer water with vinegar. Crack eggs into separate cups and gently lower them into the water. Cook 3–4 minutes until whites are set and yolks remain soft. Remove with a slotted spoon.
- Assemble: Place toasted muffin halves on plates. Add turkey or salmon if using. Top each half with a poached egg and spoon over warm hollandaise sauce.
Nutritional Information (Per Serving)
| Component | Amount |
|---|---|
| Energy | ~370 kcal |
| Protein | ~24 g |
| Carbohydrates | ~28 g |
| Fiber | ~4 g |
| Total Fat | ~18 g |
| Saturated Fat | ~3.5 g |
| Cholesterol | ~300 mg |
| Sodium | ~460 mg |
| Vitamin B12 | ~85% DV |
| Choline | ~40% DV |
| Selenium | ~70% DV |
Evidence-Based Health Benefits
1. Brain and nerve function
Egg yolks are a major source of choline, essential for cognitive development and neurotransmitter function.
Reference: Zeisel SH, da Costa KA. (2009). Choline: An essential nutrient for public health. Nutrition Reviews.
2. Muscle repair and satiety
High-quality complete protein in eggs and turkey helps sustain energy and preserve lean muscle.
Reference: Layman DK et al. (2009). Protein quantity and quality influence muscle protein synthesis. J Nutr.
3. Eye and skin protection
Eggs provide lutein and zeaxanthin, antioxidants that support vision and skin health.
Reference: Moeller SM et al. (2000). Dietary antioxidants and age-related eye disease. J Am Diet Assoc.
Kitchen Tips
- Use fresh eggs for best poaching results—firmer whites hold shape.
- For grain-free, try steamed sweet potato slices instead of muffins.
- For extra fiber, layer in sautéed spinach or arugula beneath the eggs.
- If skipping meat, add grilled tomato slices or avocado for richness.
- Keep hollandaise warm, not hot—too much heat causes curdling.
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