Salmon Eggs Benedict With Spinach and Avocado Sauce

There's almost 1/2 cup of cooked greens layered in this eggwich – plus a green avocado "hollandaise" on top in place of the usual buttery-sauce bonanza.

One of the many pros of a.m. produce: You'll cut your calorie load. (This cleaner eggs Benny has about half the cals of the classic.) Fruits and veg have few calories of their own and also help nudge heftier menu items aside.

Total Time:
Level: Easy
Serves: 4


  • 1/4 c. plain 2 percent Greek yogurt
  • 1 avocado, cut into chunks
  • juice of a lemon
  • 3/4 tsp. coarse salt plus a pinch
  • pinch of cayenne pepper
  • 2 tbsp. extra-virgin olive oil
  • 1/4 c. (plus 2 Tbsp.) hot water
  • 4 large eggs
  • 4 oz. smoked salmon
  • 2 whole wheat English muffins, split and toasted
  • black pepper


  1. Puree yogurt, avocado, lemon juice, 1/4 tsp salt, and the cayenne in a food processor or blender until very smooth. With processor running, drizzle in oil and hot water. Set avocado sauce aside.
  2. Bring 3 to 4 inches of water to boil in a wide saucepan for poaching the eggs.
  3. Heat a large skillet over medium-low heat. Add spinach and a pinch of salt. Cover, and cook, stirring occasionally, until wilted, about 5 min. Transfer to a paper towel-lined bowl, and cover to keep warm.
  4. Add 1/2 tsp salt to saucepan, turn off eat and crack in eggs. Gently simmer over low heat until whites are set, 4 to 7 min.
  5. Divide salmon and spinach among 4 English muffin halves. Top each with an egg. Dollop with the avocado sauce, and season with pepper. Serve remains sauce on the side.

This story originally appeared in the March 2017 issue of Dr. Oz The Good Life.

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