eggs benedict

This photo is of our favourite breakfast from our holiday in Vanuatu over Christmas – Eggs Benedict, no bread.  So yum!


The nutritional analysis is of Dave Aspery’s “Bulletproof Benedict” from his Bulletproof Diet Book and involves lots of spinach, butter, eggs and avocado.

It does very well on both the protein score as well as the insulin score having only 3g of net carbs after you account for all indigestible the fibre in the spinach and avocado.

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Overall a very nutritious and delicious low carb meal that ranks number one for diabetes and nutritional ketosis.

The nutritional analysis above is for a larger batch while the table below shows the data for a 500 calorie serving.

net carbs

insulin load carb insulin fat protein fibre
3g 8g 34% 83% 8%


Dave Asprey’s recipe doesn’t include bacon, but if we add some in we get an increase in the protein and a sight decrease in the nutrient score.  The net carbs goes down thought the overall insulin load goes up with the increased protein.  Either way a great option for people trying to manage their blood sugars and optimise their nutrition.

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Details for a 500 calorie serving are below.

net carbs

insulin load carb insulin fat protein fibre
2g 11g 21% 80% 13%


To kickstart your journey towards optimal get your free program and one of 70+ food lists personalised just for you!  

Marty Kendall

  • carmel says:

    you gave us the ingredients, but how do you make it?

    • Carmel

      My aim is more to profile some recipes rather than create a cookbook, however Asprey’s recipe says “In a pan, add spinach with a tablespoon or two of water and sauté until just wilted. Drain the water and add the butter and a pinch of salt. Stir until the butter is melted and place the sautéed spinach on a plate. Place the poached eggs on the spinach and drizzle with hollandaise sauce. Halve and slice the avocado and place on a plate. Enjoy.”

      For the hollandaise sauce he says “Place the egg yolks, lemon juice, salt and cayenne pepper in a high power blender. Start the blender on low and run it for about 30 seconds. Slowly drizzle the melted butter or ghee into the blender. You must pour slowly to aid the emulsion. Once all the butter or ghee is added and the hollandaise ahas thickened its done. Top with parsley if you choose.”

      You should also be able to find a bunch of other methods on-line as well such as this one –

      The difference here is the emphasis n the greens to give the nutrition (i.e. spinach, parsley, avocado) in addition to the standard bacon and egg.



  • trainingt1d says:

    Hi Marty, can you clarify the carbs? It says net 3g but the NIP says 16g?

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