Low Calorie French Toast

The Best French Toast - A Healthy French Toast Recipe

This Low Calorie French Toast is under 100 calories and easy to make anytime. In this article I will show you how I make French Toast healthy enough to enjoy without blowing your diet. Making French toast healthy is actually quite easy, with some of my ingredients swaps below, you’ll find a French toast recipe that won’t blow your diet.

The Best French Toast - A Healthy French Toast Recipe

Ingredients You’ll Need:

  • 1 large Egg
  • 1 Egg White
  • ½ cup unsweetened Almond Milk
  • 1 teaspoon Cinnamon
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Real Maple Syrup plus more for topping
  • 3 slices Whole Wheat Sourdough Bread

Low Calorie French Toast

low calorie French toast

Healthy French Toast Meal Prep and Storage

Meal Prep: You can easily meal prep these! Simply wrap individual portions in parchment paper, and stack in a gallon freezer bag or container.
Storage: Will hold in the fridge for 5 days and in the freezer for a month.
Reheating: You can add the wrapped servings to the microwave for 1-2 minutes. Or pop in a toaster/toaster oven for a couple minutes.

Low Calorie French Toast

The Best French Toast - A Healthy French Toast Recipe

Low Calorie French Toast

Lose Weight By Eating
This French toast recipe is healthy and low calorie! At only 90 calories per piece, you can have 5 and stay under 500 calories!
Below I will show you how I make French toast healthy… and if you keep scrolling you will find 20 amazing topping recipes for French toast.
5 from 6 votes
Prep Time 3 minutes
Cook Time 5 minutes
Total Time 8 minutes
Course Breakfast
Cuisine American, French
Servings 6 servings
Calories 90 kcal


  • 1 large Egg
  • 1 Egg White
  • ½ cup unsweetened Almond Milk
  • 1 teaspoon Cinnamon
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Real Maple Syrup plus more for topping
  • 3 slices Whole Wheat Sourdough Bread


  • Heat a griddle or large pan on medium and lightly coat with olive oil spray.
  • In a pie pan or shallow bowl combine the egg, egg white, cinnamon, vanilla and maple syrup and whisk until all is combined, don’t worry if the cinnamon clumps, just get as much smooth as you can.
  • One Slice at a time, dip the bread into the egg mixture letting it sit in the mixture on each side for half a minute to soak up the eggs..
  • Once each side is coated hold over the pie pan so that any excess will drip off, before placing on your hot griddle.
  • Let each side cook until golden brown before flipping it about 3 minutes, DO NOT SQUISH you want them fluffy.
  • Flip and repeat, once your french toast slice is done, move to a plate and slice in half (on an angle so you get triangles).
  • Serve with more maple syrup, or one of the Topping recipes with French toast below.


Note: For each teaspoon of maple syrup you top with, add 17 calories.


Serving: 1pieceCalories: 90kcalCarbohydrates: 15gProtein: 4gFat: 1gFiber: 1g
Keyword breakfast
Tried this recipe?Let us know how it was!
low calorie French toast

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in French Toast

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5 thoughts on “Low Calorie French Toast”

  1. If you REALLY want to go all for it you could also opt to do the artisan bread in 5 minutes a day… use whole wheat flour and let it set for at least 3 days before you make the bread for the french toast so it has a well rounded sour bread flavor 🙂

  2. I LOVE San Luis Sourdough, mostly because they are right by my home and I can get them at the grocery store and Trader Joe’s. I also go to my little bakery around the corner, on Saturdays they turn out the most delicious loafs of Sourdough.

    Try out a local bakery, it will be all natural and you will be supporting a small local business. If you can’t think of one to go to go to yelp.com and look for one there 🙂


  3. This sounds delicious – I’ve always used vanilla in my french toast, gives it a little extra umph! I:) ‘ve never thought to use sour dough bread tho. What brand of bread do you use?

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