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Healthy French Toast (Low-Sugar!) | The Picky Eater

Healthy French Toast (Low-Sugar!) | The Picky Eater

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My healthy French toast is fluffy, flavorful, and indulgent while being naturally low in sugar and high in fiber. It can be made vegan or gluten-free and customized with countless toppings! You can even use my low sugar French toast to make multigrain French toast sticks or an overnight casserole. It’s great for anyone looking for an easy breakfast recipe your whole family will love!

Yes, you read it right! I know you’re probably thinking how on earth can French toast be healthy? But it’s possible, and I’m going to show you how I make healthy, fluffy French toast with just a few simple swaps with very little effort.

We all know that traditional French toast recipes are not that healthy because they are typically made with refined carbs, too much sugar, and lots of fat, making them high in calories!

But if you use whole grain bread, reduce the amount of fat and sugar, and add healthy toppings like fresh fruit, you can easily make low calorie French toast that tastes amazing.

My low sugar French toast is perfectly soft and slightly sweet thanks to cinnamon, bright citrus, thick slices of bread, a little maple syrup, and creamy milk — and it’s still super healthy for you! And If you’re looking for a totally sugar free french toast recipe, you can easily swap out the maple syrup too.

This is the best healthy french toast. Why? Because it tastes JUST like classic french toast with that fluffy texture we all love but is so much better for you! That means you literally get to have your “cake” and eat it too.

Not only is there no refined sugar added, but there are only 250 calories in 2 slices of my low fat, low sugar french toast, which means that one piece has only 125 calories! Each serving has 8 grams of fiber, only 3 grams of added sugar, and 15 grams of protein.

Another thing I love is that my low calorie french toast recipe is ready in just 15 minutes and can easily be adapted to be vegan or gluten-free. It doesn’t call for any expensive ingredients, and you don’t even need to be an experienced cook to have it turn out perfectly every time.

It’s also perfect for busy mornings! I love that I can make a big batch and pop it in the freezer for meal prep. Just think – healthy french toast for kids! It’s a win-win, and the adults love it just as much.

Whether I make this sweet breakfast recipe for special occasions like birthdays or holidays such as Mother’s Day or Christmas, busy mornings, or just an easy Sunday morning, it’s a hit. You can easily use different toppings or pair it with other dishes to suit any event.

Latest Recipe Video!

🥘 Ingredients

My low sugar french toast recipe is made with just a few simple ingredients. You likely already have most of them in your fridge. See the recipe card at the bottom of the post for the exact amounts and nutritional information.

Ingredients for healthy french toast recipe on a white background.

Eggs: For the best results, I use whole eggs at room temperature. If you prefer you can make this recipe even lower in fat by using 2 egg whites for every whole egg.

Bread: Whole grain bread slices are the way to go! My top picks are whole wheat bread, sprouted wheat like Ezekiel bread, or whole wheat sourdough bread.

Milk: I’ve made healthy french toast with both dairy-free and regular organic low fat milk. Any type of regular or plant-based milk will work, whether it’s coconut milk, oat milk, soy milk, or cashew milk.

Sweetener: My recipe calls for maple syrup or honey, but brown sugar or coconut sugar would work too. You can also omit the sweetener altogether or use a monk fruit based, sugar free maple syrup to make french toast with no added sugar!

Spices: I add a pinch of cinnamon and ground nutmeg to add a depth of flavor to this low cal french toast. You could also try adding a pinch of ground ginger, cardamom, or pumpkin pie spice.

Citrus: I mix in some fresh orange zest for a hint of bright citrus flavor. This adds sweetness and flavor without any extra calories. 

Oil: I use a little bit of coconut oil for cooking the toast, coconut oil is my favorite but any neutral oil such as grapeseed or avocado oil will work. You can also use organic grass-fed butter.

Healthy French Toast Toppings

The possibilities are endless! Here are some of my favorite topping ideas:

Fresh Fruits: If you’re making french toast without sugar, fresh fruit is the perfect topping. My top picks are fresh berries, sliced banana, stewed pears, and diced apples.

Sweet Toppings: Sometimes I go traditional and top mine with powdered sugar and a drizzle of syrup or vegan honey. If I want to make it a little more indulgent I’ll add toppings like homemade whipped cream, chocolate sauce, caramel sauce, strawberry simple syrup, peach simple syrup, or blackberry simple syrup.

Crunchy Toppings: A little crunch complements the fluffy texture! Try adding some low calorie granola, high protein granola, slivered almonds, or other chopped nuts or seeds.

Protein-Packed Toppings: Syrup isn’t the only option. I have used a small dollop of Greek yogurt, peanut butter, almond butter, or even pumpkin seed butter — all of which are super yummy.

🔪 How To Make Low Calorie French Toast

Making my healthy french toast recipe is really easy. One of the best parts about this breakfast favorite is that it only takes a few minutes and is foolproof. Watch my video below to see the step-by-step process.

Whisk Ingredients: To begin, I whisk the eggs, milk, and sweetener until combined.

egg mixture in a mixing bowl

Transfer The Mixture: Once combined, I pour the egg mixture into a shallow bowl or dish.

egg mixture in a baking diwh

Soak The Bread: Next, I place four slices of the bread into the egg mixture and allow them to soak for two minutes before turning them over and soaking them for another minute.

bread slices being dipped into egg mixture

Melt Oil: While the bread soaks, I melt some coconut oil in a large skillet or frying pan over medium heat.

bread slices being dipped into egg mixture

Cook The Bread: After the oil melts, I remove each slice of bread from the egg mixture and place it in the hot pan. Then I let the slices cook until golden brown before flipping them and cooking on the other side. I repeat the process until I’ve used all the bread.

healthy french toast being cooked in a skillet

Serve: When ready, I serve with our favorite toppings!

Low sugar french toast with berries and syrup served on a white plate.

How To Make Healthy French Toast Sticks

You can easily turn my recipe into low sugar french toast sticks! Just cut the bread into 1-inch wide strips, dip them into the egg mixture, and follow the rest of the directions. Toddlers and kids of all ages tend to love this version because it’s easy for little hands to manage and fun to dip!

My #1 Secret Tip for for making my low calorie healthy french toast is to use day old bread. Slightly stale bread absorbs the egg mixture without becoming too soggy, resulting in exactly right texture – crispy on the outside, soft on the inside.

Fresh bread, on the other hand, will absorb way too much of the mixture and you could end up with soggy French toast. If all you have is fresh bread, then I’d recommend either toasting it or leaving it out for a few hours to help dry it out before making this recipe.

Other Tips To Keep In Mind:

  • Room Temperature Ingredients: When making custard I always use room temperature ingredients, especially the eggs, to reduce the “eggy” flavor.
  • Soak Evenly: Don’t leave your bread in the egg mixture for too long or it will get soggy! I dip the bread for 1-2 minutes on each side to soak up plenty of the custard.
  • Cook on Medium Heat: Don’t cook on too high heat. You will end up burning the outside of the bread but the inside will remain undercooked. I use medium to medium-low heat.
  • Use A Non-Stick Pan: I always use a non-stick pan which makes flipping the bread easier and prevents sticking.
  • Meal Prep: You can easily make the egg mixture ahead of time and store it in an airtight container overnight in the fridge for the next day. Just give it a quick whisk before using.

📖 Variations

Different Bread: Feel free to use any type of bread, from the softest and richest like brioche and challah to artisanal options like this sourdough. I’ve even used sprouted wheat or thick-sliced sandwich bread. The key is to use thick-cut, sturdy bread.

Gluten Free French Toast: Use a low carb bread (most keto breads are gluten free) or your favorite gluten free bread. The recipe works well with my homemade gluten free bread.

No Sugar French Toast: Learning how to make french toast without sugar is easy. Just substitute the maple syrup for a sugar free maple syrup, and make sure to use sugar free toppings and you’ve got a delicious french toast recipe without sugar. 

Add Extra Flavor: For extra flavor, try adding almond extract, orange juice, or vanilla extract!

Vegan French Toast: When I make it vegan, I use a flax egg and a little bit of cornstarch instead of the regular eggs, unsweetened almond milk instead of regular milk, and maple syrup instead of honey for the sweetener.

Sweet Casserole: Sometimes when I’m making this for a crowd, I’ll turn it into a vegan french toast casserole and bake it in the oven for a delicious breakfast or brunch option.

🍽 Serving Suggestions

My low sugar french toast is perfect on its own, but it can easily be paired with other dishes or even turned into an indulgent dessert! These are some different ways you can serve this delicious breakfast recipe.

With Sides: Pair it with my fresh breakfast fruit salad and a side of vegan bacon or sausage for a savory touch. It’s also perfect with this low calorie omelette or a side of simple scrambled eggs. 

With Other Breakfast Sweets: Create a breakfast feast by serving it with a stack of my oat flour pancakes, vegan coconut flour pancakes, or gluten free vegan waffles. The combination of different textures and flavors makes for an indulgent breakfast. 

With Beverages: Complement it with my oatmilk honey latte, Biscoff latte, or a cup of warm tea. I also love it alongisde smoothies like this raspberry smoothie or blueberry pineapple smoothie.

For Dessert: When I’m feeling extra indulgent, I’ll transform it into a decadent dessert by topping it with a scoop of this caramel nice cream, mango nice cream, or lychee ice cream and a drizzle of chocolate sauce.

🧊 Storage Directions

Fridge: Once cooled completely, I place the leftover slices in an airtight container. They’ll stay fresh in the fridge for up to four days.

Freezer: If you want to store it for a longer period, freezing is the way to go. To freeze, first I’ll separate the individual slices using parchment paper, then transfer them to an airtight container or freezer bag for up to four months.

Reheating: When ready to enjoy again, I reheat the slices in the toaster oven or on a warm skillet until heated through. If frozen, I use a toaster oven or regular oven at 350 degrees Fahrenheit (177 degrees Celsius) for 10 to 15 minutes.

❓Recipe FAQs


If your french toast is too dry, it’s likely because the bread wasn’t soaked long enough in the egg mixture or the mixture didn’t have enough liquid. Make sure to fully submerge each slice and let it soak for at least 20-30 seconds per side.


Sticking can happen if the pan isn’t hot enough or there isn’t enough oil or butter. Make sure to preheat the pan properly and use a non-stick pan with enough fat to prevent sticking.


Sogginess happens when the bread is too fresh or thin, if you’ve used too much milk in your custard, or have soaked the bread for too long. Use day-old bread, follow the proportions of the milk-to-egg ratio in my recipe exactly, and avoid soaking it for more than 30 seconds per side. Cooking on medium heat and ensuring the pan is properly heated before adding the bread can also help avoid sogginess.


If it’s not cooking through, the heat might be too high, causing the outside to cook too quickly while the inside remains undercooked. Cook on medium heat and give each side enough time to cook without burning the exterior.

Healthy french toast with berries and syrup served on a white plate.

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📋 Recipe Card

Healthy French Toast

My healthy French toast is fluffy, flavorful, and indulgent while being naturally low in sugar and high in fiber. It’s an easy breakfast recipe your whole family will love that can be made vegan or gluten-free and customized with countless toppings. You can even use my low sugar french toast to make multigrain French toast sticks or an overnight casserole!

Prep Time5 minutes

Cook Time10 minutes

Total Time15 minutes

Course: Breakfast, Brunch

Cuisine: American

Diet: Low Calorie, Low Fat, Vegetarian

Servings: 4 people

Calories: 259kcal

Shop Ingredients on Jupiter

  • Feel free to substitute the coconut oil with organic grass-fed butter
  • Have the eggs at room temperature to reduce the “eggy” flavor
  • Use two-day-old bread for the best results (and to avoid soggy french toast). If using fresh bread, it will not be as good.
  • Use gluten-free bread instead of sourdough when you’re wanting gluten-free French toast.
  • You can easily make the egg mixture ahead of time. Store the mixture in an airtight container overnight in the fridge and use it the next day. Just give it a quick whisk before using.
  • For sugar free french toast, replace the maple syrup with a monk fruit based maple syrup
  • You can use skim milk, whole milk, soy milk, almond milk, or any other nut milk.

Nutritional information calculated using whole wheat sourdough, 1% organic milk, and no additional toppings.

Serving: 2slices | Calories: 259kcal | Carbohydrates: 30g | Protein: 15g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 167mg | Sodium: 313mg | Potassium: 302mg | Fiber: 4g | Sugar: 9g

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