Healthy French Toast Recipe

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This healthy french toast recipe is the perfect replacement for any basic, regular french toast recipe.

Did you know French toast isn’t actually French? Experts seem to agree that this recipe dates back to the Romans. French toast was actually born out of a desire to not waste food. This was an efficient way to use up stale bread.

A stack of Healthy French Toast sits on a plate with fresh raspberries and blueberries. The toast is stacked and has a piece cut out of it.

So if it’s not French, why do we call it French Toast?

There are two theories surrounding this mystery.

The first is that the word “french” came from the old Irish word for “slice”. So this was literally, sliced bread.

The second theory, is that when this dish came to America, we simply gave it the name “French” to make it sound more like a high class dish. Americans have always held French cuisine in high regard. So putting the word “French” in front of any dish makes it sound higher class. (source)

The jury is out as to which theory is actually correct.

What Is Healthy French Toast?

The term “healthy” is subjective. It means different things to different people. This recipe for french toast would be considered healthy for those with no dietary restrictions. Although, I will give you substitutes.

A slice of the stack of french toast sitting on a plate has been cut and rests on a fork on a plate next to the stack of french toast.

French Toast Substitutions

Can’t have one of the below french toast ingredients? Try these substitutions:

  • Gluten free – Use gluten free bread.
  • Dairy free – Use milk alternatives like almond or oat milk.
  • Egg free – Use cornstarch or arrowroot powder.
  • Maple free – Use honey or homemade syrup.
  • Cinnamon free – Omit completely or use a favorite spice you prefer.
  • Vanilla free – Try maple or orange extracts.


French toast is definitely a decadent meal. It's typically higher in fat because it's fried in a pan. But healthier oils are always an option, so I tend to ignore that when I make french toast. After all, this isn't something you'd want to make every single morning anyway. To make basic french toast healthy, it really comes down to your choice of specific ingredients. A good quality, whole grain bread, good quality whole milk, a heart healthy oil and organic, free range eggs will always make for a healthier meal. After all, that's what clean eating is really about. You can make all your favorites, you just have to make wise choices where the ingredients are concerned.


The word healthy is very subjective from person to person. What's healthy for one is not healthy for another. But personal issues, allergies and sensitivities aside, one of the breads I enjoy the most is the Alvarado Street Bakery brand. They are available in many stores, so you just have to call around if you want it. (I was not paid to promote them. It's just bread I like and recommend) Give it a try! I get mine at Whole Foods.

You can check out the Alvarado Street Bakery brand here for locations.

Four slices of Healthy French Toast are laid out on a serving platter, ready to eat.

More Healthy Breakfast Recipes

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Four slices of Healthy French Toast are laid out on a serving platter, ready to eat.

Healthy French Toast For A Clean Eating Plan

A delicious, basic recipe for clean eating french toast!
5 from 5 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 3 servings
Calories: 193kcal
Author: The Gracious Pantry


  • ½ cup egg whites
  • ½ cup milk (for non-dairy, unsweetened almond or rice work best)
  • 1 tsp. ground cinnamon
  • 1 tsp. pure vanilla extract
  • 6 slices whole grain bread (no sugar added)
  • maple syrup or honey for topping


  • Combine your egg whites, milk, cinnamon and vanilla in a bowl. Whisk until well blended.
    Step one of this Healthy French Toast Recipe shows the eggs, milk and cinnamon mixed in a bowl.
  • Soak your bread in the mixture, one slice at a time, until it's partially saturated (Don't let it get too soggy or it will be a drag to get it out of the bowl) Make sure you soak on both sides of each slice.
    Step two shows a single slice of whole grain bread, laying in the milk mixture.
  • To keep things lower in fat, cook in a non-stick pan without any oil.
    Keep the heat low to medium low so it doesn't burn. Cook a bit longer than you would regular french toast to be sure the egg gets cooked at the lower temperature.
    Step three of this Healthy French Toast Recipe shows a single piece of french toast, cooking in a skillet.
  • Plate your food and top with your favorite French toast toppings!
    The final step showed the prepared Healthy French Toast on a serving platter


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 2slices | Calories: 193kcal | Carbohydrates: 27g | Protein: 13g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 309mg | Potassium: 259mg | Fiber: 5g | Sugar: 6g | Vitamin A: 65IU | Calcium: 122mg | Iron: 1.5mg

Recipe from the Gracious Pantry archives, originally published 3/6/10.

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  1. OMG, I cant wait for this.
    Thanks for the recipe!

    1. The Gracious Pantry says:

      You’re very welcome! Let me know how you like it!

  2. Anonymous says:

    Chrystal – Glad you enjoyed it!

  3. 5 stars
    I make this all the time, we change the toppings: strawberries, bananas, fresh nuts, etc. It’s a go-to breakfast for the weekends!

    1. The Gracious Pantry says:

      Monica – That’s awesome!! 😀

  4. 5 stars
    add a smidge of nutmeg to the egg…. yumm

    1. The Gracious Pantry says:

      Joanne – Yum is right! 😀

  5. This recipe looks great!! I love your blog so much; keep up the good work!! Also, do you know how many egg whites I would use if I didn’t have liquid ones? Thanks 🙂

    1. The Gracious Pantry says:

      Avery – I don’t use the liquid egg whites any longer. I just take out a half cup measuring cup and crack eggs until it’s filled up. The number will depend on the size of your eggs.

  6. 5 stars
    We loved this! I whisked two whole eggs instead of whites only and used unsweetened almond milk. We will definitely make this again and double the batch!

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