Eggs Benedict Tower
10 min prep8 min cookMedium

Eggs Benedict Tower

A towering brunch stack of toasted English muffin, avocado-yogurt mash, sun-dried tomatoes, an egg-white patty, and a runny poached egg — 32g protein at only 285 calories

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Protein pancakes as the buns, Greek yogurt spread, prosciutto, a runny egg on top, and arugula. Pinned with a toothpick. Brunch tower.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/11

Smart Carbs (The Base)

  • 1 pieceLight whole-wheat English muffin half or small protein pancakeDitching the sugary American pancake for a high-fiber muffin half saves over 10g of empty carbs while perfectly mimicking the round base

"Volume Hack" Guacamole

  • 25gFresh avocadoA controlled portion for real avocado flavor
  • 30gPlain non-fat (0%) Greek yogurtDoubles the volume of the spread while cutting fat and adding creamy protein
  • to tasteFresh lime juice, sea salt, and garlic powder

"Fat Trap" Fix

  • 15gDry-packed sun-dried tomatoesBuy dry-packed in bags, not oil-soaked jars — rehydrate in hot water to save hundreds of hidden fat calories

Massive Egg Illusion

  • 1Whole eggOne yolk gives the beautiful, rich, runny golden crown
  • 100gPure liquid egg whitesCreates a thick, fluffy bed underneath the poached egg — visually replicates three whole eggs while slashing the fat
  • a tiny splashWhite vinegarHelps the poached egg hold its shape in the water
  • 1-second sprayZero-calorie cooking spray

Garnish

  • 1Cherry tomato, halved
  • a few leavesFresh arugula

👨‍🍳Method

1

Rehydrate the Tomatoes

10 min

Place your dry-packed sun-dried tomatoes in a small bowl of hot water for 10 minutes to plump them up, making them soft, juicy, and completely oil-free. Drain well.

2

Whip the Green Mash

2 min

In a small bowl, thoroughly mash your 25g of avocado together with the 30g of non-fat Greek yogurt, lime juice, salt, and garlic powder until it forms a thick, vibrant green spread.

3

Poach the Eggs (The Hack)

5 min

Bring a small pot of water with a splash of white vinegar to a gentle simmer. Create a gentle whirlpool and crack your whole egg in to poach for 3-4 minutes. In a separate small non-stick pan sprayed with zero-calorie oil, gently cook your liquid egg whites until they form a solid, cohesive patty.

💡The vinegar helps the egg white wrap around the yolk for a perfect poached shape.
4

Toast the Base

2 min

Toast your English muffin half until it is crisp enough to hold the heavy toppings.

5

Assemble the Masterpiece

2 min

Place your toasted base in the center of the plate. Spread your massive volume of avocado-yogurt mash across the base in a thick, textured layer. Press the plumped sun-dried tomatoes into the edges so they peek out beautifully. Lay the fluffy egg-white patty on top, then carefully crown it with your poached whole egg.

6

Garnish and Serve

1 min

Top with halved cherry tomato and fresh arugula leaves. Serve immediately, slice into the runny yolk, and enjoy a genuine high-protein, fat-burning brunch!

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