Healthy French Toast
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.My healthy French toast is fluffy, flavorful, and indulgent while being naturally low in sugar and high in fiber. It can be made vegan or gluten-free and customized with countless toppings! You can even use my low-sugar French toast to make multigrain French toast sticks or an overnight casserole. It’s great for anyone looking for an easy breakfast recipe your whole family will love!
Yes, you read that right! I know you’re probably wondering how on earth French toast can be healthy, but it’s totally possible. With a few simple swaps and very little effort, I’ll show you how I make a fluffy and even low calorie French toast, much like my favorite vegan French toast casserole that’s perfect for any morning!
Traditional French toast was always a favorite in my house, but I wanted a version that wasn’t loaded with refined carbs, sugar, and fat. That’s how I came up with this healthier take, using whole grain bread, a touch of maple syrup, and creamy milk for a soft, slightly sweet breakfast. Yum!
👩🏽🍳 Why I Love This Recipe
This is the best healthy French toast. Why? Because it tastes JUST like classic French toast with that fluffy texture we all love but is so much better for you! That means you literally get to have your “cake” and eat it too.
I made my recipe with no refined sugar and kept it light, just 250 calories for 2 slices of my low-fat, low-sugar French toast! Each serving is packed with 8 grams of fiber, only 3 grams of added sugar, and 15 grams of protein, making it as nutritious as it is delicious.
Not only that, my recipe is ready in just 15 minutes and can easily be adapted to be vegan or gluten-free. It doesn’t call for any expensive ingredients, and you don’t even need to be an experienced cook to have it turn out perfectly every time.
Busy mornings can be such a scramble, but my recipe saves the day! I love making a big batch, freezing it, and having a quick, healthy breakfast ready to go. The kids are always thrilled to have French toast, and honestly, the adults can’t get enough of it either, it’s a win-win for everyone!
Whether I make this sweet breakfast recipe for special occasions like birthdays or holidays such as Mother’s Day or Christmas, busy mornings, or just an easy Sunday morning, it’s a hit. You can easily use different toppings or pair it with other dishes to suit any event.
Latest Recipe Video!
🥘 Ingredients
My low sugar French toast recipe is made with just a few key ingredients. You likely already have most of them in your fridge. See the recipe card at the bottom of the post for the exact amounts and nutritional information.
Eggs: I always use whole eggs at room temperature for the best results. It makes the custard perfectly smooth and rich!
Bread: Whole grain bread slices are my favorite. They’re hearty, nutritious, and soak up the custard beautifully.
Milk: I’ve made this with both dairy-free and organic low-fat milk, and both work perfectly. It’s nice to have options depending on what I have on hand!
Sweetener: I usually go for maple syrup or honey, but brown sugar or coconut sugar work great too. It’s easy to adjust based on your preferences.
Citrus: A little fresh orange zest is my secret for adding brightness and sweetness without extra calories.
Oil: I love cooking with coconut oil for its flavor. It keeps the toast light and perfectly golden.
Swaps
White Eggs: For a lower-fat option, I like using 2 egg whites for every whole egg. It keeps the recipe light without sacrificing flavor.
Bread: My favorites are sprouted wheat bread like Ezekiel or whole wheat sourdough.
Milk: Any milk works, plant-based options like oat, soy, or cashew are my go-to, but regular milk is great too. I love how versatile this recipe is!
Sweetener: I sometimes use brown sugar or coconut sugar for sweetness, but monk fruit syrup is perfect if I want no added sugar. You can even skip the sweetener altogether!
Oil: I usually use olive oil or vegan butter, but organic grass-fed butter works beautifully too
🔪 How To Make
Making my healthy French toast recipe is really easy. One of the best parts about this breakfast favorite is that it only takes a few minutes and is foolproof. Watch my video below to see the step-by-step process.
Whisk Ingredients: To begin, I whisk the eggs, milk, and sweetener until combined.
Transfer The Mixture: Once combined, I pour the egg mixture into a shallow bowl or dish.
Soak The Bread: Next, I place four slices of the bread into the egg mixture and allow them to soak for two minutes before turning them over and soaking them for another minute.
Melt Oil: While the bread soaks, I melt some coconut oil in a large skillet or frying pan over medium heat.
Cook The Bread: After the oil melts, I remove each slice of bread from the egg mixture and place it in the hot pan. Then I let the slices cook until golden brown before flipping them and cooking on the other side. I repeat the process until I’ve used all the bread.
Serve: When ready, I serve with our favorite fruit toppings like sliced bananas, and diced apples. Sometimes I go traditional and top mine with powdered sugar and a drizzle of my vegan honey. If I want to make it a little more indulgent I’ll add strawberry simple syrup.
On Christmas morning, this recipe is an absolute must in my house! There’s something so special about waking up to the smell of cinnamon and maple syrup wafting through the kitchen. I love how easy it is to make, while we open presents. It’s warm, comforting, and feels just as festive as the day itself, a tradition I look forward to every year!
💭 Expert Tips
My #1 Secret Tip for for making my low calorie healthy French toast is to use day old bread. Slightly stale bread absorbs the egg mixture without becoming too soggy, resulting in exactly right texture – crispy on the outside, soft on the inside.
Fresh bread, on the other hand, will absorb way too much of the mixture and you could end up with soggy toast. If all you have is fresh bread, then I’d recommend either toasting it or leaving it out for a few hours to help dry it out before making this recipe.
Other Tips To Keep In Mind:
- Room Temperature Ingredients: When making custard I always use room temperature ingredients, especially the eggs, to reduce the “eggy” flavor.
- Soak Evenly: Don’t leave your bread in the egg mixture for too long or it will get soggy! I dip the bread for 1-2 minutes on each side to soak up plenty of the custard.
- Cook on Medium Heat: Don’t cook on too high heat. You will end up burning the outside of the bread but the inside will remain undercooked. I use medium to medium-low heat.
- Use A Non-Stick Pan: I always use a non-stick pan which makes flipping the bread easier and prevents sticking.
- Meal Prep: You can easily make the egg mixture ahead of time and store it in an airtight container overnight in the fridge for the next day. Just give it a quick whisk before using.
📖 Variations
Bread: I’ve used everything from brioche and challah to sourdough. and sprouted wheat bread, and they all work beautifully. The trick is to use thick-cut, sturdy bread for the best texture.
Gluten-Free: This recipe works perfectly with my homemade gluten free bread.. It’s a great option for anyone avoiding gluten!
Vegan French Toast: For a vegan version, I swap regular eggs with a flax egg, almond milk for dairy, and maple syrup for honey. It’s just as delicious and completely plant-based!
Sticks: Turning this into French toast sticks is so fun and kid-friendly. I just cut the bread into strips and follow the same recipe, it’s perfect for dipping!
🍽 Serving Suggestions
My low sugar French toast is perfect on its own, but it can easily be paired with other dishes or even turned into an indulgent dessert! These are some different ways you can serve this delicious breakfast recipe.
With Sides: I love it with my fresh breakfast fruit salad and a side of vegan bacon or sausage for a savory touch. It’s also perfect with my low calorie omelette or a side of simple scrambled eggs.
With Beverages: My favorite is to have it with my oatmilk honey latte, or a cup of warm tea. I also love it alongside smoothies like this raspberry smoothie.
For Dessert: When I’m feeling extra indulgent, I’ll transform it into a decadent dessert by topping it with a scoop of this caramel nice cream, and a drizzle of chocolate sauce.
Toppings: I love adding crunchy toppings to complement the fluffy texture of this dish: low calorie granola, slivered almonds, or chopped nuts and seeds are perfect. For a protein boost, I sometimes top it with a dollop of Greek yogurt, peanut butter, or even pumpkin seed butter.
🧊 Storage Directions
Fridge: Once cooled completely, I place the leftover slices in an airtight container. They’ll stay fresh in the fridge for up to four days.
Freezer: If you want to store it for a longer period, freezing is the way to go. To freeze, first I’ll separate the individual slices using parchment paper, then transfer them to an airtight container or freezer bag for up to four months.
Reheating: When ready to enjoy again, I reheat the slices in the toaster oven or on a warm skillet until heated through. If frozen, I use a toaster oven or regular oven at 350 degrees Fahrenheit (177 degrees Celsius) for 10 to 15 minutes.
❓Recipe FAQs
WHY IS MY FRENCH TOAST DRY?
If my French toast turns out dry, it’s usually because the bread didn’t soak long enough or the mixture didn’t have enough liquid. Now, I make sure to fully submerge each slice and let it soak for at least 20-30 seconds per side for that perfect custardy texture!
WHY IS MY FRENCH TOAST STICKING TO THE PAN?
I’ve found that sticking happens when the pan isn’t hot enough or there’s not enough oil or butter. To avoid this, I always preheat the pan properly and use a non-stick pan with enough fat—it works like a charm every time!
HOW CAN I FIX SOGGY FRENCH TOAST?
Sogginess happens when the bread is too fresh, too thin, or soaked too long in the custard. I always use day-old bread, stick to the exact milk-to-egg ratio, and avoid soaking for more than 30 seconds per side. Cooking on medium heat with a properly heated pan also ensures perfectly golden, non-soggy French toast every time!
WHY IS MY FRENCH TOAST NOT COOKING THROUGH?
If my French toast isn’t cooking through, I’ve learned it’s usually because the heat is too high. I keep the heat at medium and let each side cook slowly to ensure the inside is perfectly done without burning the outside!
Love this plant based breakfast recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comment section further down the page!
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📋 Recipe Card
🎥 Watch How to Make It
Healthy French Toast
My healthy French toast is fluffy, flavorful, and indulgent while being naturally low in sugar and high in fiber. It’s an easy breakfast recipe your whole family will love that can be made vegan or gluten-free and customized with countless toppings. You can even use my low sugar french toast to make multigrain French toast sticks or an overnight casserole!
Servings: 4 people
Calories: 259kcal
Ingredients
- 8 slices thick slices of whole wheat sourdough bread Can also use sprouted whole wheat bread, plain sourdough
- 4 eggs room temperature
- 1 cup milk unsweetened almond milk or organic low fat dairy milk
- 1 tbsp maple syrup or honey
- 2 tsp coconut oil
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- zest of 1 orange
Instructions
- Whisk all ingredients from eggs to maple syrup in a medium mixing bowl until well combined. Pour the egg mixture into a flat, shallow dish.
- Place 4 slices of bread into the egg mixture and allow to soak for 2 minutes before turning over and soaking again for another 1 minute.
- While the bread is soaking, melt 1 tsp of coconut oil in a large skillet over a medium heat.
- Remove the bread from the egg mixture and cook two to three minutes on each side until golden brown. Repeat with 3 bread slices. Then repeat: melt 1 tsp coconut oil in a large skillet again, and use that to cook the remaining 4 bread slices.
- Serve this recipe with your favorite toppings!
Notes
- Feel free to substitute the coconut oil with organic grass-fed butter
- Have the eggs at room temperature to reduce the “eggy” flavor
- Use two-day-old bread for the best results (and to avoid soggy french toast). If using fresh bread, it will not be as good.
- Use gluten-free bread instead of sourdough when you’re wanting gluten-free French toast.
- You can easily make the egg mixture ahead of time. Store the mixture in an airtight container overnight in the fridge and use it the next day. Just give it a quick whisk before using.
- For sugar free french toast, replace the maple syrup with a monk fruit based maple syrup
- You can use skim milk, whole milk, soy milk, almond milk, or any other nut milk.
Nutrition
Serving: 2slices | Calories: 259kcal | Carbohydrates: 30g | Protein: 15g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 167mg | Sodium: 313mg | Potassium: 302mg | Fiber: 4g | Sugar: 9g
This looks amazing and such a treat! Thank you!
You will love this recipe! Enjoy!
I love having a low sugar option!! Thank you for a delicious option as well! I loved this French toast and can’t wait to make it again!
Awesome! Thanks for letting me know Ned!
This Healthy French Toast recipe is fantastic! It’s easy to make and offers a delicious, wholesome twist on a classic breakfast favorite. Perfect for starting the day right. Thank you!
Aw yay! I’m so glad you liked this recipe!
This French toast is just perfect! That subtle citrus flavour from the orange zest is a game changer. So divine!
Thanks so much!!
Loving this lower sugar breakfast idea! It was so good!
Thank you so much Paula!
Why is this listed under vegan? I don’t see how to substitute the eggs.
Hi Maureen! The vegan substitutions are listed in the “variations” section. You can easily use flax eggs instead of regular eggs in this recipe and it should work well! Or you can use this separate vegan french toast recipe if that’s what you’re looking for! 🙂
I love that you have added nutmeg and orange zest in this healthy french toast. They give an added layer of flavor that I didn’t know I was missing. Yum!
Yes!! It really brings out some of the natural sweetness in this recipe too – so glad you liked it!
This looks great! Love the idea of a healthier version of French toast. Can’t wait to try it!
Thanks Dana! Enjoy! 🙂
This French toast looks delicious – what a great brunch idea.
You will love this recipe Biana!
I love the use of almond milk here. My kids devoured this yummy french toast! Thank you for the recipe.
Yay! So happy to hear that Ned!
Yummy! This is the perfect breakfast for my kids in the morning! Excited to surprise them with this breakfast!
Aww thanks! I hope they enjoy it!
Hello to this weekends breakfast!! I love french toast I can not wait to give this a try!
Yesss! We make this very frequently on weekends too! You will love it!
This is the best French toast recipe I’ve tried so far! Perfect!
Aw yay!! I’m so happy to hear that Leah!
Yum! This French toast looks like a perfect brunch recipe.
Thanks so much! It really is great for brunch!