bacon kale eggs benedict on a plate

I like to think of this as a healthy BLT. Or an excuse to eat a BLT for breakfast (if we need one). Because bacon + kale + tomatoes + lightened up “hollandaise” sauce + whole-grain toast + an egg on it = maximum health! Says myself, anyway.

You see, I simultaneously love and hate the new year thing. I love that, in some ways, it feels like a time to hit the reset button, to start fresh. It’s a time to set new goals and write new lists in our new planners, to plan ways to cross things off our bucket lists (or start them) and seek to feel whole again. But at the same time, it’s all so daunting. I feel like I can barely remember to put socks on both feet these days, but now I also have to fit in time to declutter the house and do yoga and eat healthier and read the Top 50 Banned Books? Oy. It’s almost enough for me to scrap it all, put my one-socked feet up and eat a doughnut while not reading.

So this year, I’m not seeking to start over. I’m not touching the reset button. Instead, I am going to be intentional with my everyday choices. So when, say, it’s time to eat breakfast, I will choose to eat a more whole, healthier meal rather than that doughnut I dream about (most of the time anyway; lest you be fooled, I will always make room for doughnuts). Enter this healthier bacon, kale and roasted tomato eggs benedict. YASSS.

making hollandaise sauce in a blender

This deliciously toasty, bacon-y, egg-y and saucy wonder is not only better for you than traditional eggs benny, it’s also incredibly easy to put together. So easy, in fact, that I’ve been able to make it for breakfast at least three times during this past week. I have my trusty KitchenAid Diamond blender to thank in part for that. It’s a workhorse in so many ways, and I’ve used it for anything and everything from soups to dressings to salsas to milkshakes.

bacon cooking in a pan

So what, exactly, makes this breakfast better for you? Firstly, the sauce: It’s not traditional hollandaise but rather a light mayo-mustard combo that tastes remarkably similar but with a fraction of the fat and calories. Secondly, it includes vitamin and nutrient-rich kale and tomatoes, which are roasted for all the flavah-flav. And thirdly, it’s topped with just one thin slice of bacon on whole-grain toast. The poached egg adds a little protein, too, without any added fat and calories from oil like fried eggs would (but you still get the runny egg situation). Oh, and did I mention it sorta tastes just like a BLT? I DIG.

roasted tomatoes and kale on a baking sheet

Normally when I’m on a healthy breakfast kick, I go for the oatmeal or the yogurt with fruit or even the veggies omelets, but I have to say, this breakfast beats them all. It’s super satisfying and filling, two necessities for my morning meals (plus coffee. Always coffee.) when I know I have a full day of baby-chasing ahead of me. But I can also feel good about eating it and knowing that it won’t pack on the pounds to my waistline and slow me down. And the best part? It’s the kind of breakfast both me and the husband will eat, as the latter is a huge eggs-on-bacon-on-toast-for-breakfast eater. So we can all eat breakfast together in healthier eggs benny harmony.

bacon kale eggs benedict on a plate

bacon eggs benedict on a plate

Runny eggs, you complete me.

And check out all the other healthy yums these talented bloggers made using the KitchenAid blender:

Curried Carrot Cauliflower Soup from Hip Foodie Mom
Creamy Green Hemp Seed Smoothie from Eating Made Easy
Roasted Broccoli Soup from Life’s Ambrosia
Kick Booty Kale Smoothie from The Law Student’s Wife
Creamy Spinach Lentil Soup from Kitchen Confidante
Dairy Free Roasted Squash Soup from The Fresh 20

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bacon kale eggs benedict

(Healthier) Bacon, Kale and Roasted Tomato Eggs Benedict

  • Author: Girl Versus Dough
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 2 to 4 servings 1x
  • Category: Breakfast
  • Cuisine: American



For the sauce:

  • 2 tablespoons light mayonnaise
  • 1 tablespoon water
  • 2 teaspoons spicy brown mustard
  • 1 teaspoon lemon juice
  • Pinch of cayenne pepper

For the eggs benedict:

  • 4 strips bacon
  • 2 large leaves kale, stems removed and chopped into 3-inch pieces
  • 2 teaspoons olive oil
  • Salt and pepper
  • 1 vine-ripened tomato, sliced
  • 4 poached eggs (I use the microwave method, but these methods work great, too)
  • 4 slices whole-grain bread, toasted


  1. To a blender, add light mayonnaise, water, mustard, lemon juice and cayenne pepper. Blend until smooth and combined.
  2. Heat oven to 400 degrees F. In a medium skillet over medium heat, cook bacon strips until crispy. Transfer to a paper towel-lined plate to drain.
  3. On a rimmed baking sheet, toss chopped kale leaves in olive oil and salt and pepper to taste; spread around so baking sheet is lightly coated with any excess oil. Place kale along with tomato slices on baking sheet in a single layer. Roast 10 to 15 minutes until tomatoes are soft and kale is crispy and browned on the edges.
  4. Top each slice of toasted bread with a slice of bacon, a slice of tomato, some kale leaves and a poached egg. Drizzle sauce on top and season with more salt and pepper to taste, if desired.

Disclosure: I received a KitchenAid blender for recipe development purposes only. All opinions are my own.