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20 Healthy French Toast Recipes You Can Enjoy Guilt Free

If the only type of French toast that you know is a mountain of sugar and calories, then you need these 20 healthy French toast recipes in your life.

French toast is the ultimate breakfast food: warm, gooey, delicious, and comforting.

It’s perfect for a romantic brunch, the morning after a night out, or anytime you wake up feeling famished.

But, according to those pesky “clean eaters,” it’s a fattening indulgence.

You know…it’s too sugarytoo carb-laden…too devoid of nutrition.

Well, these French toast recipes break the mold and prove that this delectable dish is highly customizable.

As you’ll see, you can make it “healthy” or decadent, light or filling, and sweet or savory, and all without sacrificing one iota on flavor.

So yes, you can fit French toast into even strictest meal plans.

Enjoy!

Stuffed Strawberry French Toast

Serves 6

This French toast is over-the-top with a strawberry cheesecake filling. Yet as decadent as this breakfast is, it’s equally nutritious with a mixture of cottage cheese, chia seeds, and vanilla protein powder.

You’ll need thick slices of bread for this, like Texas toast, big enough to make a pocket in the middle so there’s space for them to get stuffed.

One or two slices is plenty per person because there are so many upgrades to the standard bread, eggs, and milk. This recipe also includes a coating with coconut, almonds, and oats for even more flavor, not to mention the health benefits. You’ll want to try it on other types of French toast too.

Nutrition Facts (Per Serving)

313

Calories

19 g

Protein

32 g

Carbs

13 g

Fat

Ingredients

Stuffing:

1/2 cup low-fat cottage cheese

2 Tbsp. chia seeds

1 1/3 scoops WHEY+ vanilla protein isolate

3/4 cup fresh strawberries, halved

2 strawberries, diced

 

French Toast:

6 slices Texas toast

3 large eggs

1 1/2 cups buttermilk

1 tsp. ground cinnamon

1/2 tsp. vanilla extract

Pinch of salt

 

Breading:

1/2 cup fresh coconut, grated

1/2 cup sliced almonds

1/4 cup rolled oats

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Overnight Cinnamon Pecan French Toast

Serves 12

With toasted pecans, lightly coated in brown sugar and butter to make a streusel, you won’t need much maple syrup to top this cinnamon French toast.

It’s already so sweet and satisfying, you could even use sugar-free maple syrup made with stevia, which can be purchased or whisked together in your own kitchen. This would also be awesome with an alternative breakfast topping like roasted fruit with yogurt or coconut whipped cream.

Nutrition Facts (Per Serving)

265

Calories

8 g

Protein

32 g

Carbs

12 g

Fat

Ingredients

Casserole:

10 slices Texas toast

2 cups milk (or fat-free half-and-half)

6 large eggs

1 1/2 tsp. vanilla extract

3 Tbsp. granulated sugar

2 tsp. ground cinnamon

 

Topping:

1/2 cup brown sugar

1/2 cup flour

3 tsp. ground cinnamon

1/2 tsp. salt

1/4 cup butter, chilled

1/2 cup chopped pecans

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Whole-Wheat French Toast

Serves 4

Prepare classic French toast with whole-wheat bread, and it’s a nutritious breakfast with complex carbs and a little protein. French toast can get fancy, but that doesn’t mean you need a lot of extra ingredients.

Make it with just bread, eggs, milk, and honey. Then top with fresh fruit, like strawberries and bananas, and finish with a dollop creamy vanilla yogurt.

Nutrition Facts (Per Serving)

201

Calories

11 g

Protein

29 g

Carbs

5 g

Fat

Ingredients

8 slices whole-wheat bread

2 large eggs

1/4 cup milk

1 Tbsp. pure honey (or sweetener of choice)

1 tsp. vanilla extract

Dash of cinnamon

Pinch of salt and freshly ground black pepper

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Baked Stuffed Orange French Toast

Serves 9

This French toast is s over-the-top it’s basically a breakfast cake. Only instead of spreading frosting in the middle, there’s cream cheese. What makes it into thick, stacked slices instead of individual pieces of bread is baking the French toast in a big casserole dish.

After being assembled, everything has to soak in the fridge for a few hours. So get it ready a day ahead, and bake for about 45 minutes in the morning. Or put it together in the afternoon, and you’ll have a tasty dessert to serve with fresh fruit.

Nutrition Facts (Per Serving)

312

Calories

12 g

Protein

29 g

Carbs

16 g

Fat

Ingredients

1 loaf (16 oz.) French sandwich bread

1 package (8 oz.) cream cheese, softened

1/4 cup granulated sugar

8 large eggs

3 cups whole milk

1/4 cup butter, melted and cooled

Zest of 1 orange

1 Tbsp. vanilla extract

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PB & J Chocolate Protein French Toast

Serves 1

Turn your peanut butter and jelly sandwich into French toast with this awesome meal that’s good for breakfast, brunch, or lunch. It’s even a great post-workout meal with over 30 grams of protein per serving.

To make this nutritious PB & J French toast, start by whisking together egg whites, cocoa, whey protein powder, and flaxseed to dip the bread into. Cook it in a hot pan, and serve with peanut butter and jam. Or for a low-fat French toast, mix PB2 right into some jelly, and spoon it on top.

Nutrition Facts (Per Serving)

497

Calories

36 g

Protein

62 g

Carbs

13 g

Fat

Ingredients

2 egg whites

1/2 Tbsp. unsweetened cocoa powder

1/2 scoop WHEY+ chocolate protein isolate

1 Tbsp. ground flaxseed

1 Tbsp. water

3 slices whole-grain bread

1 Tbsp. peanut butter

1 Tbsp. berry jam

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Apple Cornbread French Toast Cake

Serves 6

For an extra-flavorful French toast, start by making your own bread – and not with white flour.

This rustic breakfast starts with a vegan cornbread made with polenta and almond flour. Then, rather than using milk and eggs, this French toast is soaked in the liquid reserved from cooking legumes.

Next time you open a can of chickpeas or beans, reserve the liquid, called aquafaba. It’s great for more than making this dairy-free, egg-free French toast. Aquafaba is often poured down the drain, but it can be used as a vegan egg replacer to make desserts like meringue and brownies. And it can even be used to thicken frosting like buttercream.

Nutrition Facts (Per Serving)

248

Calories

3 g

Protein

41 g

Carbs

8 g

Fat

Ingredients

Apple Cornbread:

1/2 cup + 2 Tbsp. almond flour

1/2 cup dry polenta

2 Tbsp. oat bran

2 Tbsp. aquafaba (chickpea soaking liquid)

1 banana, mashed

2 small apples, grated

1 Tbsp. chia seeds + 3 Tbsp. water

2 tsp. vanilla extract

1/4 cup granulated sugar

Pinch of salt

2 tsp. baking powder

2 tsp. freshly grated nutmeg

2 tsp. ground cinnamon

 

Soaking Liquid:

1/2 cup aquafaba (chickpea soaking liquid)

2 tsp. vanilla extract

2 tsp. ground cinnamon

 

Roasted Strawberries:

2 cups strawberries, halved

1 tsp. freshly ground black pepper

2 tsp. dried mint

2 tsp. ground cinnamon

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Honey Lemon French Toast

Serves 2

This French toast looks gourmet, and yet it’s actually amazing for all kinds of dietary restrictions. Start with gluten-free bread, and you’ll wind up with gluten-free French Toast. Then by using almond milk and chia seeds, this French toast can be vegan too.

Special ingredients aside, everyone will enjoy this bright, flavorful lemon cream sauce, which cuts down on the sugar. No need to add syrup or a pat of butter because this sauce will satisfy cravings for both toppings. Serve it with other recipes too like pancakes, waffles, or plain whole-wheat toast.

Nutrition Facts (Per Serving)

436

Calories

8 g

Protein

70 g

Carbs

18 g

Fat

Ingredients

Honey Vanilla French Toast:

1 cup unsweetened almond milk

1 tsp. vanilla extract

1 Tbsp. nutritional yeast flakes

1 Tbsp. ground chia seeds (about 2 Tbsp. whole seeds)

1 tsp. ground cinnamon

Dash of sea salt

1 Tbsp. pure honey (optional)

4 slices gluten-free multigrain bread

Lemon slices and powdered sugar, to serve

 

Lemon Cream Sauce:

1 Tbsp. Earth Balance coconut spread (or unsalted butter), softened

2 Tbsp. pure honey (or agave syrup)

Juice of 1/2 lemon

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Everything Bagel Savory French Toast

Serves 12

Even if you’re trying to avoid added sugar, you can enjoy tasty French toast. You just have to think outside the bread box and grab half a dozen bagels instead. That way you can load it up with cheese and sausage instead of fruit and maple syrup.

This bagel French toast is also surprisingly well-balanced for a breakfast that’s two guilty pleasures in one, and you can make it leaner by leaving out the heavy cream, subbing chicken sausage, and opting for low-fat cheddar cheese.

Nutrition Facts (Per Serving)

303

Calories

16 g

Protein

32 g

Carbs

13 g

Fat

Ingredients

6 everything bagels

6 oz. 90% lean pork sausage

1 package (8 oz.) reduced-fat cream cheese

1 cup (about 4 oz.) shredded cheddar

8 large eggs

2 cups milk

1/2 cup heavy cream

1 Tbsp. dried chives

Salt and freshly ground black pepper to taste

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Pumpkin French Toast

Serves 4

In order to make eggless French toast, you don’t have to worry about exactly how to replace them. Ground flax or chia seeds will work, if you want to use that, but this recipe has a different idea.

Pumpkin puree makes for delicious low-fat French toast – perfect to go with maple syrup for fall – and it also rounds out the custard mixture that the bread is dipped into.

Nutrition Facts (Per Serving)

222

Calories

9 g

Protein

36 g

Carbs

5 g

Fat

Ingredients

1 cup pumpkin puree

1 1/2 cup unsweetened almond milk

2 tsp. pumpkin pie spice

2 Tbsp. all-purpose flour

1 tsp. vanilla extract

1 Tbsp. granulated sugar

8 slices bread, dry if possible

2 tsp. vegan butter, for the pan

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Cinnamon Raisin Stuffed French Toast

Serves 12

This decadent French toast would be at home on any holiday breakfast table. After all, it’s stuffed with cream cheese and raisins, then sprinkled with cinnamon sugar.

Nobody will be the wiser that this is a lightened up French toast using reduced-fat cream cheese. And everyone at the table can choose how to top their stack: pure maple syrup, sliced bananas, or a sauce made from PB2 with just a touch of honey.

Nutrition Facts (Per Serving)

340

Calories

17 g

Protein

43 g

Carbs

11 g

Fat

Ingredients

24 slices cinnamon raisin bread

Cooking spray

3 cups low-fat milk

2 cups egg substitute, divided

1 cup half-and-half

1 cup granulated sugar, divided

1 Tbsp. vanilla extract

1/8 tsp. freshly grated nutmeg

1 package (8 oz.) fat-free cream cheese, softened

1 package (8 oz.) reduced-fat cream cheese, softened

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Lightened Up Crème Brulée French Toast

Serves 6

Serving a large breakfast doesn’t have to be a ton of work. Even if you’re a morning person, you might prefer to use that time for a workout to help wake you up.

When you plan a day ahead to assemble overnight French toast, in the morning you just have to move it from the fridge to the oven. For a decadent brunch, serve this one with rum-soaked raisins – also ready the day before – and finish with a drizzle of maple syrup.

Nutrition Facts (Per Serving)

310

Calories

13 g

Protein

60 g

Carbs

6 g

Fat

Ingredients

1 cup brown sugar, unpacked

1/4 cup water

Cooking spray

10 oz. Challah loaf, sliced 1” thick

2 large eggs

1 cup egg substitute

1 1/2 cups low-fat milk

1 1/2 tsp. vanilla extract

1 tsp. rum (optional)

1/4 tsp. salt

1 tsp. powdered sugar

1 tsp. ground cinnamon

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Cinnamon French Toast Muffins

Serves 12

Craving French toast, but don’t want to eat a whole plateful – or don’t want the macros that come with?

Try these awesome French toast muffins, made with just a handful of ingredients. It’s a great method since, unlike French toast in a pan, these cinnamon breakfast muffins are unlikely to burn or come out too soggy.

Cube up a loaf of bread, preferably one that’s going stale so it soaks up more of the custard mixture made of milk, eggs, and your sweetener of choice. Add flavors like cinnamon and vanilla to taste. Then, divide the mixture between muffin cups, and bake for about a half hour.

Nutrition Facts (Per Serving)

188

Calories

8 g

Protein

27 g

Carbs

6 g

Fat

Ingredients

6 large eggs

2 cups whole milk

2 tsp. ground cinnamon

1 1/2 Tbsp. granulated sugar

1 1/2 Tbsp. vanilla extract

14 cups cubed bread (about 20 slices bread)

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Peanut Butter & Banana French Toast Roll-Ups

Serves 5

French toast isn’t often portable to take to a potluck brunch, but this clever version can be wrapped in foil and reheated later without getting dry.

That’s because the bread is flattened and rolled up with a delicious mashed banana filling. If you’re making a whole extras, any leftovers can be put in the toaster oven for breakfast.

Nutrition Facts (Per Serving)

333

Calories

14 g

Protein

50 g

Carbs

10 g

Fat

Ingredients

10 slices Ezekiel whole-grain bread

1/4 cup peanut butter

1 cup mashed banana

2 large eggs (or 2 flax eggs)

1/4 cup unsweetened almond milk

1/2 tsp. vanilla extract

1 1/4 tsp. ground cinnamon

1/4 cup granulated sugar

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Baked French Toast Sticks

Serves 16

Forget about the flavorless frozen French toast at the grocery store. Since these are easy to make at home and stash in the freezer, you’ll be able to prepare any serving size to eat – even in a rush.

French toast sticks are great for when you need a quick pre-workout bite or late-night snack. And when your breakfast isn’t quite big enough, pop a couple in the microwave or toaster oven. Serve with a dipping sauce like cinnamon cream cheese, strawberry puree, or PB2 mixed with maple syrup.

Nutrition Facts (Per Serving)

221

Calories

11 g

Protein

28 g

Carbs

8 g

Fat

Ingredients

30 slices whole-wheat bread

1/4 cup butter

8 large eggs

1/3 cups granulated sugar

1 1/3 cups milk

2 tsp. vanilla extract

1 tsp. ground cinnamon

1/2 cups pumpkin puree

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Easy Country French Toast

Serves 4

Craving diner French toast? Luckily it doesn’t take much to recreate that classic flavor at home.

However, you can’t use just any bread. Start with Texas-style toast – that’s the extra-thick slices – then you just need a simple three-ingredient mixture. Dip the bread, let it really soak up the liquid for a few minutes, and add it to a hot pan with melted butter.

To take it to the next level, make sausage or bacon in the skillet first. Wipe out some of the grease, and then you won’t have to use butter. The French toast can cook in the bacon drippings instead and benefit from that unmistakable savory flavor.

Nutrition Facts (Per Serving)

285

Calories

11 g

Protein

41 g

Carbs

7 g

Fat

Ingredients

8 slices Texas toast

2 large eggs

1 cup whole milk

1 1/2 tsp. vanilla extract

1 tsp. butter

Pinch of salt

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French Toast Breakfast Casserole

Serves 6

Have a loaf of bread that’s getting stale, and don’t know how to use it? Cube it up, and dump it in a casserole dish to make this easy breakfast. You don’t need any extra ingredients, just the staples you’d need for classic French toast: bread, milk, eggs, and vanilla.

Unlike other French toast casseroles, this one doesn’t need to soak in the fridge overnight. Instead, top it with pieces of butter and a sprinkle of cinnamon sugar right before it goes in the oven.

Nutrition Facts (Per Serving)

396

Calories

18 g

Protein

56 g

Carbs

11 g

Fat

Ingredients

Casserole:

1 loaf (16 oz.) French bread

2 1/4 cups low-fat milk

6 large eggs

2 Tbsp. granulated sugar

1/4 tsp. salt

1 1/4 tsp. vanilla extract

 

Topping:

2 Tbsp. unsalted butter, room temp.

2 Tbsp. granulated sugar

1 tsp. ground cinnamon

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Baked French Toast for Two

Serves 2

Overnight French toast is easy, but what if you don’t want to use up a whole loaf of bread? This breakfast for two comes together in a loaf pan, so you can prepare it the night before and bake it in the morning.

Simply cut the bread in quarters, stack it in the pan to fit, and pour the rest of the ingredients over the top. And if you go with a side dish like fruit salad – or even whole fruit – you can have everything ready in the fridge when you wake up.

Nutrition Facts (Per Serving)

233

Calories

21 g

Protein

32 g

Carbs

2 g

Fat

Ingredients

4 slices whole-grain bread

1/2 cup liquid egg whites

1/2 cup unsweetened vanilla almond milk

2 Tbsp. WHEY+ vanilla protein isolate

1/2 tsp. ground cinnamon

1/4 tsp. pumpkin pie spice

1/4 tsp. vanilla bean powder (or 1/2 tsp. vanilla extract)

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Chocolate Cream Protein French Toast

Sserves 1

Think you can’t enjoy a sweet and protein-packed breakfast at the same time? Upgrade your French toast with luscious chocolate cream, and you can sneak in half a scoop of protein powder.

This recipe for whole-wheat French toast is pretty simple. What makes it special – and nets you over 40 grams of protein per plate – is sandwiching chocolate cream in the middle rather than pouring maple syrup on top. Just mix together Greek yogurt, half a scoop of protein powder, and a spoonful of cocoa powder.

Nutrition Facts (Per Serving)

441

Calories

42 g

Protein

44 g

Carbs

12 g

Fat

Ingredients

French Toast:

2 slices whole-wheat bread

1 large egg

1 egg white

2 Tbsp. milk

1/2 tsp. ground cinnamon

Stevia to taste

 

Chocolate Cream Filling:

1/3 cup nonfat plain Greek yogurt

1/2 scoop WHEY+ chocolate protein isolate (or vanilla)

1 tsp. unsweetened cocoa powder

Stevia to taste

 

Toppings:

2 tsp. mini chocolate chips

2 Tbsp. chocolate PB2

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Caramel Overnight French Toast

Serves 10

Not only is this caramel French toast full of flavor, but it can be prepared the day before and just popped in the hot oven in the morning.

The only extra step for this is making the caramel sauce on the stove, which takes just a few minutes. And if you can’t get it to melt into a perfectly smooth caramel, that’s ok. When it’s heated up again in the oven, it’ll still make one side of this baked French toast sticky and sweet.

Nutrition Facts (Per Serving)

314

Calories

6 g

Protein

57 g

Carbs

7 g

Fat

Ingredients

1 cup light brown sugar, packed

1/2 cup light corn syrup

1/4 cup butter

Cooking spray

10 slices French bread

2 1/2 cups low-fat milk

1 Tbsp. all-purpose flour

1 1/2 tsp. vanilla extract

1/4 tsp. salt

2 large eggs

2 Tbsp. granulated sugar

1 tsp. ground cinnamon

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Protein French Toast

Serves 1

The only way to make French toast is to soak bread before it’s finished in a hot pan or oven. But that doesn’t mean you have to use a mixture of just eggs and milk. While you’re at it, whisk in a scoop of whey protein powder.

That’s the only difference between regular French toast and this version, which delivers 50 grams of protein per serving. Just be sure to use a protein powder that uses real vanilla flavor – like Legion WHEY+ – since you won’t be adding vanilla extract.

Nutrition Facts (Per Serving)

603

Calories

50 g

Protein

65 g

Carbs

15 g

Fat

Ingredients

1 scoop WHEY+ vanilla protein isolate

1/2 cup unsweetened almond milk

2 large eggs

3 slices bread

Get the Recipe

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Well, I have good news.

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

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