Low FODMAP Oven Medium

Low FODMAP Gluten-Free Eggs Benedict

Classic eggs Benedict made FODMAP-friendly with crispy polenta rounds instead of English muffins. Topped with silky hollandaise.

Prep Time
15m
Cook Time
25m
Total Time
40m
Servings
4
Low FODMAP Gluten-Free Eggs Benedict

Instructions

  1. 1

    Preheat oven to 375°F (190°C).

  2. 2

    Oil a large baking sheet. Arrange polenta slices on the sheet and brush tops with olive oil.

  3. 3

    Bake for 18-20 minutes until golden brown and crisp.

  4. 4

    Meanwhile, make the hollandaise: Add egg yolk, lemon juice, and salt to a blender. Blend for 5 seconds.

  5. 5

    Set blender to high and add melted butter in a thin stream until sauce is thick and smooth.

  6. 6

    If sauce is too thick, add 1-2 teaspoons warm water.

  7. 7

    To poach eggs: Bring a pan of water about 3 inches deep to a boil. Reduce heat to low.

  8. 8

    Carefully crack eggs into the water and simmer for 4 minutes.

  9. 9

    While eggs cook, heat a large skillet over medium-high heat. Add ham slices in a single layer.

  10. 10

    Cook until starting to brown, about 3 minutes. Flip and cook 1 minute more.

  11. 11

    To serve: Place 2 polenta rounds on each plate. Top each with ham, a poached egg, and hollandaise.

  12. 12

    Serve immediately.

FODMAP Notes

Polenta is made from corn and is naturally gluten-free and low FODMAP. Ham is safe in normal portions. Eggs and butter are FODMAP-free. This clever substitution eliminates wheat-based English muffins entirely.

Tips

  • 💡 Make hollandaise just before serving - it doesn't hold well
  • 💡 Add a splash of vinegar to poaching water for neater eggs
  • 💡 Tubes of precooked polenta are in the pasta/grain aisle
  • 💡 Garnish with fresh chives (green parts only)
#breakfast #brunch #eggs #gluten-free #classic

Recipe Notes

This clever adaptation uses crispy polenta rounds instead of English muffins, creating a naturally gluten-free and low-FODMAP version of the brunch classic.

Substitutions

  • Polenta: Gluten-free English muffins if available
  • Protein: Smoked salmon for eggs Royale
  • Sauce: Quick hollandaise from lactose-free butter

Storage

  • Best: Serve immediately
  • Hollandaise doesn’t reheat well

FODMAP Stacking Note

One serving (2 assembled benedicts) is low FODMAP. All components are safe.

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