Recipes | Breakfast

Poached Eggs with Lemon Hollandaise Sauce


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Lemon Hollandaise sauce while on the low FODMAP diet? YES! And this recipe is from Alana Scott’s book, The Gut Friendly Cookbook. Create a brunch-worthy meal following her simple instructions for poached eggs with this classic, silky sauce. If you are not familiar with Alana, get to know her through our interview, and be sure to visit her website, A Little Bit Yummy.

Alana's eggs

When I think about poached eggs with hollandaise sauce I immediately think of English muffins. I LOVE Food for Life English muffins and if you have access to them, I highly recommend them. They are low FODMAP and gluten-free and have that fabulous chew that is so often missing from GF breads.

Use The Microwave For Lemon Hollandaise Sauce

Alana gives instructions for making the hollandaise sauce in the microwave! Since microwaves differ in strength, proceed cautiously. Your machine might be more or less powerful than hers, so your timing may vary.

Be sure to check out Alana’s Sticky Pork Ribs, too, which are also from her book.

Alana's eggs

Excerpted with permission. The Gut Friendly Cookbook, by Alana Scott. Published by Penguin Random House New Zealand, 2019.

From Alana: This is my idea of a perfect lazy Sunday breakfast!

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Alana's eggs
4.23 from 9 votes

Poached Eggs with Lemon Hollandaise Sauce

From Alana: This is my idea of a perfect lazy Sunday breakfast!

Makes: 2 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Author: Alana Scott



  • 1 tablespoon white vinegar
  • 4 eggs
  • Buttered low-FODMAP or gluten-free toast, to serve
  • Handful of mixed lettuce leaves, to serve
  • A few grinds of salt and pepper

Lemon Hollandaise Sauce :

  • tablespoons lemon juice
  • 2 egg yolks
  • 1/8 teaspoon white sugar
  • Pinch of rock salt
  • Black pepper, to taste
  • 2 tablespoons dairy-free spread or butter


  1. Fill a deep-frying pan with about 1¼ inches of water and add the vinegar. Bring the water to a rolling boil, then turn down to a gentle simmer.
  2. Take an egg and crack it into a small sieve (this removes any loose egg white and gives you a pretty poached egg), then carefully pour it into a small bowl.
  3. Stir the water until it swirls and carefully pour the whole egg into the pan. Repeat for each egg. Cook each egg for about 2 minutes for a soft egg or 4 minutes for a firmer egg, then scoop out and place on a paper towel to drain.
  4. Make the hollandaise sauce while the eggs cook. Whisk the lemon juice, egg yolks, sugar, salt, and black pepper together in a small bowl until smooth. Melt the dairy-free spread or butter in the microwave and slowly whisk into the mixture.
  5. Heat the hollandaise sauce in the microwave for 15 seconds, whisk, and then heat in 10-second bursts (you might need to do this four or five times), whisking each time to remove the skin that forms on the sides of the bowl. Repeat until thick.
  6. Serve the poached eggs on buttered toast with mixed lettuce leaves. Drizzle with hollandaise sauce and season with salt and pepper to taste.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Breakfast, brunch
Cuisine: American, French


Calories: 289kcal | Carbohydrates: 2g | Protein: 14g | Fat: 24g | Saturated Fat: 4g | Cholesterol: 523mg | Sodium: 134mg | Potassium: 141mg | Sugar: 1g | Vitamin A: 735IU | Vitamin C: 4mg | Calcium: 73mg | Iron: 2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.