20 French Toast Recipes That Won’t Derail Your Diet
No matter how “perfect” your diet is, there’s always a time and place for some French toast! That being said, when it comes to breakfast staple there is one overriding rule: portion control. If you disregard the serving size, you can kiss goodbye the plethora of health and weight loss benefits listed below. But don’t worry—this bunch is so epically satisfying, you’ll be more than content to put your fork down after one serving.
BANANA OAT BAKED French TOAST
Nutrition (per 1 cup serving): 278 calories, 10.3 g fat (1.1 g saturated), 151 mg sodium, 40 g carbs, 6.6 g fiber, 11.6 g sugar, 9 g protein
Oats are a wholesome, energizing way to start your day—but let’s be honest, they can be a complete bore. Aside from tricking out your oatmeal, this recipe aids your body goals, improves digestion boosts immunity, and slashes your cancer risk. And it’s all thanks to a special fiber called resistant starch found in both underripe bananas and steel cut oats. The powerhouse fiber passes through the small intestine without being digested, feeding healthy gut bacteria, keeping your tummy fuller longer and blasting flab. In fact, one study found that replacing just 5 percent of the day’s carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent!
Get the recipe from Running With Spoons.
SKINNY CINNAMON ROLL French TOAST BAKE
Nutrition (per square serving, yields 9): 184 calories, 8.7 g fat (3.3 g saturated), 415.8 mg sodium, 31.3 g carbs, 1 g protein, 14.7 g sugar, 5 g protein
Save yourself 696 calories, 27.3 grams of fat, 415 milligrams of sodium, 95.7 grams of carbs and 44.3 grams of sugar when you opt for one 230 gram serving of this cinnamon roll French toast over the same size serving of a Cinnabon roll. Same amazing flavors for a fraction of the nutritional costs? Not much convincing needed here.
Get the recipe from The Skinny Fork.
COCONUT CREAM PIE French TOAST
Nutrition (per slice, yields 4): 363 calories, 28.4 g fat (20.9 g saturated), 210 mg sodium, 18.5 g carbs, 3 g fiber, 9.9 g sugar, 11.5 g protein (calculated with whole wheat bread and no sea salt)
Got a serious case of the sniffles? When you ingest coconut oil—found abundantly in this recipe—it reacts with enzymes to forms a virus-killing monoglyceride called monolaurin. And if you’re trying to prevent holiday weight gain, the benefits of coconut oil don’t stop there. Studies show that regular consumption can suppress your appetite—thanks to their medium chain triglycerides (MCT) content. In fact, one study found that when varying amounts of medium and long chain triglycerides were fed to healthy men, those eating the most MCTs took in an average of 256 fewer calories!
Get the recipe from Minimalist Baker.
VEGAN COCONUT CASHEW CRUSTED PINEAPPLE French TOAST
Nutrition (per slice, yields 10): 169 calories, 11.9 g fat (8.1 g saturated), 68 mg sodium, 15 g carbs, 2.2 g fiber, 6.5 g sugar, 3 g protein
Coconut, cashew, pineapple, vanilla and cinnamon—talk about tastebud heaven. This low-cal French toast will put your traditional recipe to shame. And with cashews in the mix, you can help fight insomnia, headaches, constipation and painful muscle cramps!
Get the recipe from Athletic Avocado.
CLEAN EATING BLUEBERRY French TOAST CASSEROLE
Nutrition (per 1 cup serving): 239 calories, 6.6 g fat (1.6 g saturated), 142 mg sodium, 17.5 g carbs, 1.6 g fiber, 14.6 g sugar, 26.1 g protein
While their highly acclaimed for their antioxidant content, blueberries are an underrated belly-shrinking weapon. In fact, researchers at the University of Michigan found that rats fed a blueberry-enriched diet for 90 days showed significantly reduced abdominal belly fat than the control group. That’s enough to get up throwing them in our yogurt, smoothies, salads and French toast!
Get the recipe from The Gracious Pantry.
NUTELLA STUFFED French TOAST
Nutrition (per slice, yields 8): 236 calories, 9.5 g fat (7 g saturated), 256 mg sodium, 30 g carbs, 2 g fiber, 11 g sugar, 7.5 g protein
Nutella—yass. Chocolatey, hazelnutty heaven (you get the picture) stuffed inside French toast. And for just 236 calories? This is one deceiving recipe we can get behind.
Get the recipe from The Blond Cook.
BAKED French TOAST MUFFINS
Nutrition (per 2 muffins, yields 8): 182 calories, 5.7 g fat (1.6 g saturated), 301 mg sodium, 25.6 g carbs, 3.8 g fiber, 8.6 g sugar, 9.4 g protein
We know—muffins are are a one way street to blowing your diet before 9 am. But this wholesome recipe allows you to consume two for under 200 calories so we thoroughly encourage you to sneak it into one of your next cheat meals. Better yet, have one and pair it with a protein-packed non-fat greek yogurt.
Get the recipe from Averie Cooks.
French TOAST GRILLED CHEESE
Nutrition (per sandwich): 336 calories, 15.7 g fat (8.1 g saturated), 498 mg sodium, 31.2 g carbs, 4.5 g fiber, 12.6 g sugar, 20 g protein (calculated with egg whites and thin sliced whole wheat bread)
As grownups, the nutritional contents of both grilled cheese and French toast are enough to make you think twice. These are two dishes that are by no means traditionally healthful. But with a few small changes, they don’t have to be a complete dietary disaster! To further skinny up this dish, ditch the yolks and opt for thin sliced bread. Although yolks are not the demon health experts once claimed, this dish already has enough healthy fat sources and too much of anything—even the good stuff—turns to flab.
Get the recipe from Kirbie’s Cravings.
HEALTHY CHOCOLATE French TOAST
Nutrition (per slice, yields 2): 283 calories, 7.5 g fat (2 g saturated), 278 mg sodium, 18.1 g carbs, 3 g fiber, 3.6 g sugar, 35.8 g protein
Adding natural protein powders to recipes is an effortless way to slash cravings, boost your metabolism, increase daily protein intake, slay body goals, and refuel muscles—and what better way to do that than with a PWO brunch? Enter chocolate French toast. Better yet, this recipe can help reduce stress. In fact, peanut butter contains a plant sterol called beta-sitosterol, which research indicates helps to balance out cortisol (the stress hormone) with other hormones. Imagine: a leaner, less stressed you.
Get the recipe from Food Faith and Fitness.
SAVORY PARMESAN French TOAST WITH HOLLANDAISE SAUCE
Nutrition (per slice, yields 8): 241 calories, 16.5 g fat (9.1 g saturated), 312 mg sodium, 13.6 g carbs, 2 g fiber, 3.3 g sugar, 10 g protein (calculated with plain greek yogurt instead of heavy cream)
Who said you always had to use maple syrup with French toast? Clearly not us because we’re drooling over this hollandaise drenched French toast. And there’s hot sauce involved so that means this dish will help to scorch calories, flatten your stomach and fend off inflammation. Amen.
Get the recipe from The Food Charlatan.
SLOW COOKER BANANA PECAN French TOAST
Nutrition (per 2 slice serving, yields 12): 273 calories, 9 g fat (5 g saturated), 173 mg sodium, 42 g carbs, 2 g fiber, 25 g sugar, 7 g protein
If you’re an avid ETNT reader, you know the benefits of the slow cooker—minimal meal prep, wholesome meals and never ending adaptability. Plus, it saves energy and lowers the risk of burning food…so even the not-so-culinary-blessed can partake. But French toast in a slow cooker? Yes, we went there. Imagine throwing breakfast into a pot before bed and waking up to a hearty, nourishing meal to start your day. Sounds like a no-brainer to us! For more inspiration, check out these 35 Healthy Crock Pot Recipes.
Get the recipe from Skinny Ms.
TOASTY French BLTS
Nutrition (per sandwich, yields 4): 377 calories, 19.2 g fat (8.7 g saturated), 302 mg sodium, 30 g carbs, 4.2 g fiber, 6 g sugar, 21.7 g protein (calculated with whole wheat bread and no salt)
While you wrap your head around this one, keep in mind any sandwich below 400 calories is a win (sandwiches are by no means low calorie). But when bacon, lettuce, tomato and milky, eggy toasted bread combine for that minimal nutritional cost, we’re in!
Get the recipe from E is for Eat.
HEALTHY STUFFED French TOAST WITH ALMOND BUTTER AND BANANA
Nutrition (per sandwich, yields 2): 327 calories, 15.9 g fat (2.6 g saturated), 203 mg sodium, 36 g carbs, 6.8 g fiber, 8.8 g sugar, 15.4 g protein (calculated with no sea salt)
You had us at, almond butter and mashed banana oozing between two slices of French toast. But it doesn’t hurt that almonds are one of the best nuts for weight loss according to recent studies. In fact, when overweight adults consumed almonds in conjunction with a calorie-restricted diet, they experienced a 62 percent greater reduction in weight and BMI than those who snacked on complex carbohydrates and safflower oil after 24 weeks!
Get the recipe from Eating Bird Food.
CINNAMON SUGAR French TOAST STICKS
Nutrition (per 2 stick serving, yields 12): 190 calories, 8.6 g fat (3.4 g saturated), 269 mg sodium, 21.1 g carbs, 2.3 g fiber, 10 g sugar, 8 g protein
Although convenient, Eggos are nothing more than empty calories. Not to mention, per two stick serving, they contain 490 milligrams of sodium, 40 more calories, 18 more grams of carbs that derive from added sugar, and 5 fewer grams of protein. Toss em and bake these up instead.
Get the recipe from Averie Cooks.
HEALTHIER PUMPKIN French TOAST
Nutrition (per slice, yields 3): 92 calories, 1 g fat (0 g saturated), 166 mg sodium, 13.7 g carbs, 2.2 g fiber, 3.1g sugar, 3.8 g protein (calculated with unsweetened almond milk)
Just because you ditched your Jack O’ Lantern’s last month doesn’t mean the gourd’s plethora of waist-shrinking recipes had to go with them. The canned stuff is just as nutritional and goes for just $1.99 a can. According to studies, pumpkins can improve your complexion (hello natural tan), calm hunger pangs (not today holiday weight gain), and even get you to sweat more. After running a series of animal tests, Taiwanese researchers concluded that eating the squash helps fight off the production of lactic acid—the compound that’s responsible for making your muscles ache the next day. Yep…that’s right. French toast that will get you off your rear end and burning cals. For more ways to enjoy the superfood, check out these 20 Healthy Pumpkin Recipes for Weight Loss.
Get the recipe from Yummy Healthy Easy.
BLUEBERRY CREAM CHEESE French TOAST ROLL UPS
Nutrition (per roll up, yields 4 ): 227 calories, 6.6 g fat (3.6 g saturated), 124 mg sodium, 39.9 g carbs, 3 g fiber, 30 g sugar, 3.5 g protein (calculated without added sugar and whole grain bread)
Can’t get your nuggets to munch on anything other than processed sugar for breakfast? These fun French toast roll-ups are made with satiating cream cheese, brain-boosting blueberries, blood sugar-regulating cinnamon and heart-healthy egg. They’re healthy and fun enough to eat—at any age really.
Get the recipe from Lemony Thyme.
SKINNY CRUNCH STUFFED French TOAST
Nutrition (per sandwich, yields 4): 234 calories, 6.9 g fat (1.7 g saturated), 382 mg sodium, 30.5 g carbs, 4.6 g fiber, 8.2 g sugar, 12.8 g protein (calculated stevia)
This stuffed French toast has cream cheese and strawberries enveloped inside its crust—which is great news whether you’re trying to avoid the common cold or any extra pounds. The ruby fruit dishes up 50 percent of your daily recommendation of stress-combusting vitamin C (per USDA recommendation). And according to a study in the American Journal of Clinical Nutrition, stressed individuals—and who isn’t stressed this time of year— are more likely to make poor food choices, hit the pantry late at night, and opt for high-carb snacks. Get your vitamin C on with this low-cal breakfast sandwich.
Get the recipe from Savory Nothings.
CARAMELIZED ONION SPINACH FETA SAVORY French TOAST CASSEROLE
Nutrition (per slice, yields 8): 291 calories, 20.2 g fat (10 g saturated), 343 mg sodium, 12.5 g carbs, 3 g fiber, 5.9 g sugar, 15.6 g protein (calculated with whole grain bread)
Caramelized onion, spinach, egg, and feta layered over French toast and baked to perfection. A slice of breakfast never tasted so damn good.
Get the recipe from Little Spice Jar.
GINGERBREAD French TOAST
Nutrition (per slice, yields 10): 252 calories, 10 g fat (5.7 saturated), 230 mg sodium, 34.8 g carbs, 2 g fiber, 12.8 g sugar, 7 g protein (calculated with plain nonfat greek yogurt in place of heavy cream)
Nothing quite says Christmas like a warm, gooey batch of gingerbread cookies or in this case, French toast (even more orgasmic). But be sure to opt for plain nonfat Greek yogurt over heavy cream. It’s just as rich and creamy, for a fraction of the calories and no fat.
Get the recipe from Happy Food Stube.
LEMON RASPBERRY French TOAST CASSEROLE
Nutrition (per 1 ½ cup serving): 275 calories, 7 g fat (3 g saturated), 152 mg sodium, 41 g carbs, 4 g fiber, 33 g sugar, 11 g protein
This sweet and sour French toast casserole is packed with cancer-fighting, stress-slaying and fat-fending antioxidants. And if you opt for black raspberries, you’ll be packing in three times the antioxidants as red, according to a recent report in the journal Open Chemistry!
Get the recipe from Greens n’ Chocolate.