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Low Calorie French Toast

This low calorie french toast has all the same great flavors and textures as traditional french toast, but without all the extra calories! Such a great addition to a breakfast or brunch with the family and even more perfect for a healthy breakfast meal prep!

Low Calorie French Toast

I am a huge breakfast person and always have been. Traditional French toast with all the fixin's - though drool-worthy - is packed full of calories and sugar, with little to no protein. Around here, we're all about adopting the mindset that all foods can fit into a well-rounded, balanced diet even if you have weight loss or fitness goals. That means, that no food is off limits including traditional french toast - but, if you do have specific weight loss/fitness goals you're trying to achieve, finding way to cut down your calorie intake without completely giving up the foods you love is exactly why I created this recipe.

I love that this low calorie french toast recipe still gives me the flavor, texture and overall deliciousness of good ol' french toast without all the added calories! With just a couple healthy food swaps, you can make this the best, flavor-filled Low Calorie French Toast.

Low Calorie French Toast

  • 8 slices Sara Lee Texas Toast bread 

  • 1 C egg whites

  • 1 C almond milk

  • 1 TBSP. cinnamon

  • 1 TBSP. Stevia (or other sugar alternative)

  • 1 t tsp. vanilla extract

  • Cooking spray

  • Optional toppings: fresh blueberries, sliced bananas, sugar free syrup

  1. In a shallow dish, stir together egg whites, almond milk cinnamon, stevia and vanilla until well mixed.

  2. Dip each slice of bread in egg white mixture and flip to evenly coat both sides.

  3. Spray a large skillet with cooking spray and heat over medium-high heat. Cook slices of bread on each side for 3-4 minutes or until golden brown on the outside.

  4. Top with fresh blueberries, sliced bananas and sugar free syrup.

Prep time: 5 minutes | Cook time: 10 minutes

Servings: 4

Macros per serving (2 slices; does not include toppings): Cals: 266 | 2g fat | 46g carbs | 16g protein

What Makes This Recipe Lower Calorie:

Sometimes it's just a matter of making a couple simple, healthy food swaps that can help you save tons of calories. In this recipe, here are some easy and healthier substitutions that were made, compared to traditional french toast recipes.

  • Egg whites instead of whole eggs

  • Stevia, or other zero-calorie sugar alternatives

  • Using almond milk instead of regular milk

  • Opting for sugar-free syrup instead of maple syrup

  • Omitting powdered sugar and butter on top

Please hear my heart when I say there is absolutely nothing wrong with using any of these "normal" ingredients! In fact, a big part of my coaching programs is to help teach women how to let go of the fear and guilt they have around food (especially carbs!) and how to improve their relationship with food through a flexible dieting approach. However, as discussed earlier, low calorie and macro-friendly recipes like this are really helpful for those who are looking for lose weight in a healthy, sustainable manner without feeling like they have to completely cut out their favorite foods! Healthy swaps can go a long way!

How to Store & Reheat Low Calorie French Toast:

In the refrigerator: Store french toast in air-tight containers up to 3-4 days. Simply reheat in the microwave for 30-6o seconds, depending on your microwave wattage and settings.

Freezing Instructions: Allow french toast to cool completely and store in a freezer-safe bag or container for up to 3 months. Rewarm on a skillet, in the toaster, or for a few seconds in the microwave.

Recipe Variations:

  • To make this an even higher protein breakfast, add in 1/4-1/2 scoop of flavored protein powder to the egg white mixture

  • Top with sliced nuts like almonds or pecans for healthy fats

  • For extra protein, serve this meal with an additional protein source like Greek yogurt or cottage cheese

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