How Many Syns in Hollandaise Sauce?

Hollandaise sauce is one of the classic French mother sauces, a glossy emulsion of egg yolks, melted butter, lemon juice and a whisper of cayenne or white pepper. It's the crowning glory of eggs Benedict, the perfect partner for asparagus spears, and a luxurious drizzle over poached salmon or steamed broccoli.

On Slimming World, however, hollandaise sits firmly in the high-syn camp because it's essentially butter held together by yolk — there's almost nothing in it that isn't pure fat. A standard two-tablespoon serving works out at around 3.5 syns, and if you're generous with the ladle over a brunch plate you can easily push past 6 syns before you've touched the food underneath.

That doesn't mean it's off-limits, but it does mean hollandaise is best treated as a deliberate indulgence rather than a casual condiment. The good news is that a little goes a long way: the richness coats the palate, so even a modest spoonful delivers that buttery, tangy hit you're after.

If you adore hollandaise but want to soften the syn impact, there are clever swaps worth trying. A mock hollandaise made with fat-free natural yogurt, a beaten egg yolk, lemon juice, mustard and a pinch of turmeric for colour, warmed gently over a low heat, can drop the syn count dramatically while keeping the silky texture.

Quark-based versions work beautifully too, and a splash of vinegar with cracked pepper mimics the sharp finish. Whichever route you take, weigh your portion rather than eyeballing it — hollandaise is one of those sauces that creeps up on your daily allowance fast.

Pair a small drizzle with plenty of Speed vegetables and lean protein to keep the plate generous.