Healthy Wheat Bread French Toast

Here’s my go-to low calorie French toast recipe that still tastes just as good as the classic version. I’ve tweaked the traditional ingredients to cut down on calories without losing that warm, cozy breakfast feeling we all love.

My kids ask for this French toast almost every weekend, and I’m happy to make it since it’s healthier than the original. I usually prep extra slices because everyone seems to come back for seconds. And honestly, who can blame them?

low calorie french toast
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Why You’ll Love This French Toast

  • Low calorie breakfast – Each serving is made with 40-calorie bread and egg whites instead of whole eggs, making it a perfect choice for anyone watching their calories without giving up their favorite breakfast.
  • Quick morning meal – You can whip up this french toast in just 15-25 minutes, perfect for busy mornings when you want something warm and satisfying.
  • Simple ingredients – Everything you need can be found at your regular grocery store, and you might already have most items in your kitchen.
  • Diet-friendly swap – Using almond milk and sugar-free syrup keeps the sweetness you love while cutting down on calories and sugar, making this a smart choice for anyone following a weight loss plan.

What Kind of Bread Should I Use?

Light wheat bread is the perfect base for this healthier French toast, and there are several good options at the grocery store. Most major brands like Sara Lee, Nature’s Own, or Dave’s Killer Bread offer light wheat varieties that clock in around 40-45 calories per slice. Look for bread that’s not too thin – you want it to hold up when soaked in the egg mixture without falling apart. If your bread is a bit stale, that’s actually better since it will soak up more of the custard mixture without getting mushy. Just make sure to check the calorie count on the package if you’re trying to stick to the recipe’s nutritional goals.

low calorie french toast
Image: theamazingfood.com / All Rights reserved

Options for Substitutions

This lighter version of French toast can be customized with several easy swaps:

  • Sweetened vanilla almond milk: You can use any milk alternative like oat milk, soy milk, or coconut milk. Regular skim milk works too! Just add an extra 1/4 tsp of vanilla extract if using unsweetened versions.
  • Egg whites: While egg whites keep this recipe low-cal, you can use 1 whole egg plus 1 egg white instead. For a vegan option, try using 3 tablespoons of mashed banana or chickpea liquid (aquafaba).
  • 40 calorie wheat bread: Any light bread works here – try light sourdough, low-cal white bread, or even light rye. Just keep an eye on the calories if that’s important to you.
  • Sugar-free syrup: Not a fan of sugar-free syrup? Try sugar-free honey, monk fruit syrup, or even a light spread of no-sugar-added jam. Fresh fruit is another great topping option!
  • Cinnamon: You can swap cinnamon with pumpkin pie spice, apple pie spice, or nutmeg – or use a mix of these spices to create your own blend.

Watch Out for These Mistakes While Cooking

The biggest challenge when making low-calorie French toast is ending up with a soggy or rubbery result, which happens when you soak the bread for too long in the egg mixture – a quick 10-second dip per side is all you need for the perfect texture. The temperature of your pan matters more than you might think: starting with a medium-low heat allows the egg whites to cook through without burning the outside of your bread, while a pan that’s too hot will leave you with a charred exterior and raw center. For the best results, spray your non-stick pan with cooking spray between each batch, and don’t flip the bread more than once – this helps create that golden-brown crust while keeping the inside tender. If you’re worried about the bread falling apart, make sure to whisk your egg white mixture thoroughly and avoid pressing down on the bread while it’s cooking.

low calorie french toast
Image: theamazingfood.com / All Rights reserved

What to Serve With French Toast?

Since this is a lighter version of French toast, you can pair it with some protein-rich sides to make it a filling breakfast without going overboard on calories. Fresh berries like strawberries, blueberries, or raspberries add natural sweetness and color to your plate while keeping things healthy. A side of turkey bacon gives you that classic breakfast combo feeling while staying in line with the low-calorie theme. You might also want to add a dollop of Greek yogurt on top instead of traditional whipped cream – it adds protein and creates that same creamy texture you’re looking for in a breakfast treat.

Storage Instructions

Keep Fresh: If you have any leftover French toast, let it cool completely and store it in an airtight container in the fridge. It’ll stay good for up to 2 days, though it’s always best when eaten fresh. Place wax paper or parchment paper between the slices to prevent them from sticking together.

Freeze: This low-calorie French toast freezes really well! Just wrap each piece individually in plastic wrap, then put them all in a freezer bag. They’ll keep for up to 1 month. It’s super handy for busy mornings – just grab a slice and go!

Reheat: To bring back that fresh-made taste, pop your French toast in the toaster or air fryer for a few minutes until warm and slightly crispy. If using the microwave, heat for about 30 seconds, though keep in mind the texture won’t be quite as nice as when using a toaster.

Preparation Time 5-10 minutes
Cooking Time 10-15 minutes
Total Time 15-25 minutes
Level of Difficulty Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 220-250
  • Protein: 14-16 g
  • Fat: 2-4 g
  • Carbohydrates: 40-45 g

Ingredients

  • 2.5 oz vanilla-flavored sweetened almond milk
  • 3 oz liquid egg whites
  • 1 tsp pure vanilla extract
  • 1 tsp ground cinnamon
  • 1 tbsp sugar-free pancake syrup
  • 3 slices wheat bread (40 calories each)

Step 1: Prepare the Custard Mixture

  • 2.5 oz vanilla-flavored sweetened almond milk
  • 3 oz liquid egg whites
  • 1 tsp pure vanilla extract
  • 1 tsp ground cinnamon

In a medium bowl, combine the vanilla-flavored sweetened almond milk, liquid egg whites, pure vanilla extract, and ground cinnamon.

Whisk everything together until it’s well blended and slightly frothy.

This mixture will be used to soak the bread in the next step.

Step 2: Heat the Skillet

Preheat a nonstick skillet over medium heat.

Once hot, spray evenly with nonstick spray to prevent sticking.

This ensures your French toast will cook evenly and makes cleaning up much easier.

I always make sure the pan is evenly coated to get a perfect golden crust.

Step 3: Coat and Cook the Bread

  • 3 slices wheat bread (40 calories each)
  • Custard mixture from Step 1

Take each slice of wheat bread and dip both sides into the custard mixture (from Step 1), making sure each slice is fully coated but not soaked through.

Place the coated bread slices onto the hot skillet.

Cook for 2-3 minutes on each side, or until they reach a nice golden brown color.

If needed, cook in batches depending on the size of your pan.

Step 4: Finish and Serve

  • 1 tbsp sugar-free pancake syrup

Transfer the cooked French toast to a plate.

Drizzle with the sugar-free pancake syrup and, if desired, top with your favorite fruit.

Serve immediately for the best texture and flavor.

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