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Modified Eggs Benedict


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This will remind you of Eggs Benedict, but it’s easier to fix. Eggs are baked in cheese until well enough done, then served on English muffins in a breakfast that is filling as well as tasty.


  • 1/2 cup (115 g) low fat cheddar cheese, shredded
  • 4 eggs
  • 1/4 cup (60 g) fat-free sour cream
  • 3 tablespoons (45 ml) skim milk
  • 1/2 teaspoon prepared mustard
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon Worcestershire sauce
  • 1 1/2 tablespoons (12 g) all purpose flour
  • 2 English muffins, split and toasted


Sprinkle half the cheese evenly over the bottom of greased baking dish. Break and slip eggs onto cheese in dish. Beat together remaining ingredients except remaining cheese and muffins. Pour over eggs, sprinkle with remaining cheese. Bake in a 325°F (170°C, or gas mark 3) oven until whites are set and yolks are soft and creamy, about 25 to 30 minutes. Serve over toasted muffin halves.

Nutrition Detail

  • 824 Calories (41% from Fat, 29% from Protein, 30% from Carb)
  • 58 g Protein
  • 38 g Total Fat
  • 14 g Unsaturated Fat
  • 12 g Monounsaturated Fat
  • 4 g Polyunsaturated Fat
  • 60 g Carb
  • 4 g Fiber
  • 6 g Sugar
  • 1024 mg Phosphorus
  • 726 mg Calcium
  • 1318 mg Sodium
  • 684 mg Potassium
  • 1590 IU Vitamin A
  • 450 mg ATE Vitamin E
  • 4 mg Vitamin C
  • 1020 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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