Healthier French Toast

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Healthier French toast – just a few simple changes can save you up to 100 calories PER SLICE, without compromising on flavour!

A stack of healthier wholewheat French toast with syrup and fresh strawberries.

In the UK, French toast is usually just known as eggy bread – we’re not particularly creative with our recipe names, we Brits. But really, when it tastes this good, it deserves the fancier name. It’s not just bread and egg – it’s soft and fluffy in the middle, crispy around the edges, served with fresh strawberries and drizzled with maple syrup… it’s proper French toast. The kind of breakfast that makes you start your day with a smile.

Oh, and did I mention that it’s pretty healthy too?

A stack of healthier French toast with fresh strawberries.

Usually if I want to make a sweet version of eggy bread (which we often make savoury too!), I add a little sugar into the eggs, dip white bread into the mixture, then fry it up in oil or butter… and suddenly, it’s become a pretty calorific breakfast. And despite rhyming with ‘terrific’, this isn’t always a good thing.

A few simple substitutions make this French toast healthier and lower in calories, without compromising on flavour – it’s the sort of thing that you’d be proud to start your day with.

Firstly, this recipe swaps white bread for wholewheat, which contains more fibre (as well as having slightly fewer calories). You don’t need to add any sugar to your eggs, as serving it with fresh fruit and syrup makes it taste plenty sweet enough. It’s fried up with just a couple of sprays of oil, rather than a full glug poured straight from the bottle. And, egg whites are used instead of full eggs. There are lots of benefits to eating egg yolks, so I certainly don’t avoid them altogether, but using just the whites in some meals is an easy way to cut calories. I reckon these few small changes can easily save you 100 calories per slice of French toast.

A hand drizzling syrup onto a stack of wholewheat French toast.

But luckily, this healthier French toast tastes just as good as the full-fat, full-sugar version. Pile it high with fresh fruit (blueberries and bananas are also yummy on French toast), pour over some syrup, and you’ve got a delicious, healthy breakfast.

If you have any other bright ideas to make healthier French toast, or healthier versions of any other favourite meals, let me know!

A stack of wholewheat French toast topped with fresh strawberries.

Healthier French Toast

Healthier French toast – just a few simple changes can save you up to 100 calories PER SLICE, without compromising on flavour!

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5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2
Calories: 143kcal
Author: Becca Heyes


  • Spray oil
  • 4 egg whites
  • 4 tbsp skimmed milk
  • 2 slices wholewheat bread
  • ~ 8 fresh strawberries, sliced, to serve (~ 1 cup when sliced)
  • 2 tbsp sugar-free maple syrup


  • Lightly spray a frying pan with oil, and allow it to heat up over a medium-high heat.
  • Lightly beat the egg whites with the skimmed milk, and dip the wholewheat bread in the mixture for around 10 seconds, making sure both sides are completely covered. Allow any excess to drip off, then place the bread into the hot pan. Cook for a couple of minutes each side, until golden brown.
  • Serve with the sliced strawberries and maple syrup.


This healthier French toast is perfect served with fresh berries.


Nutrition Facts
Healthier French Toast
Amount Per Serving (1 slice)
Calories 143 Calories from Fat 11
% Daily Value*
Fat 1.2g2%
Cholesterol 2mg1%
Sodium 315mg13%
Potassium 299mg9%
Carbohydrates 21.9g7%
Fiber 3.5g14%
Sugar 7.6g8%
Protein 12.4g25%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.

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Note: Nutritional information is approximate, and will depend on exactly what ingredients you choose. Information above is for 1 slice of French toast.

Love healthy breakfast recipes? You might enjoy my full English breakfast baked eggs!

Full English breakfast baked eggs-11

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  1. As soon as I saw this I was hoping it was maple syrup added on top, and it was! Can’t get enough of the stuff; I’d move to Canada just for that reason :D Don’t you find wholewheat bread has much more taste that white bread too? Love this recipe btw!