What the French Toast?!

Raisin bread. Challah. Sourdough. Any way you make it, this breakfast classic isn’t usually known for its waistline friendliness. But with just a few simple swaps, you can make this a physique-friendly breakfast (or dinner, who am I to judge?) that will keep you full until lunch. That’s right, we’re talking less than 350 calories and almost 30 grams of protein.

This recipe includes a few swaps that you can apply to other recipes if you are looking to save a few calories and cut down on fat.

Swap 1

Egg whites for whole eggs. Don’t get me wrong, I am all for whole eggs and and their wealth of nutritional benefits. However, if you are looking to lose weight you must cut calories somewhere. This is an easy place to do that.

Swap 2

Screen Shot 2016-04-20 at 10.11.15 PM.pngDave’s Killer Thin Sliced Bread. Seriously, this stuff is amazing and I miss it terribly living in Vietnam. One slice only has 60 calories, but is packed with delicious grains and seeds that will leave you full and happy. It also doesn’t hurt that two slices has 6 grams of protein! If you can’t find Dave’s, Ezekiel Bread is another great option (and they happen to make a raisin bread variety).

Swap 3

Turkey sausage. Again, nothing against regular sausage from time to time but life is about balance and you have to make adjustments somewhere. As someone who likes to participate in ice cream socials regularly, I’d rather save my fat for that and cook up turkey sausage for breakfast.

Swap 4 (optional)

Sugar-free syrup or PB2 Powdered Peanut Butter instead of regular syrup or regular peanut butter. For me, I just like a little something sweet on top of the french toast and this is one I hardly notice. I’ve heard of a brand called Walden Farms that offers a calorie free syrups (science at its finest) which could be worth a try!

All right, now on to the recipe!


2 slices Dave’s Killer Thin Sliced Bread

2 egg whites

1 splash almond milk (approx. 1 Tbsp.)

1 dash of cinnamon

2 turkey sausage patties

1 egg

1 Tbsp. Sugar-free syrup or Powdered Peanut Butter


In a small bowl, mix the egg whites, almond milk and cinnamon together. Dip the french toast into the egg mixture so that it is fully coated. Cook on medium-high heat for about 2 minutes each side. Cook turkey sausage until fully cooked. Cook egg however you desire (scrambled, fried, sunny side up). Top with a tablespoon of sugar-free syrup or powdered peanut butter and enjoy!

Calorie Breakdown (via livestrong.com)

Screen Shot 2016-04-21 at 11.14.43 PM.png

1 thought on “What the French Toast?!

  1. Yes! I love whole eggs, but you’re so right, you’ve got to make cuts somewhere. Great recipe!

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