Skip to content
Home » Toast » Healthy Egg White French Toast

Healthy Egg White French Toast

    Now, we know everyone and their mother has a french toast recipe, but let me tell you this calorie-conscious and heart-smart egg white french toast recipe will give your typical go-to recipe a run for its money. When combined with some simple tricks, this recipe will elevate your french toast game to the next level. 

    Nothing says good morning more than the delicious smell of french toast. When topped with fresh berries and drizzled with maple syrup, it is a literal dream come true. 

    pouring syrup onto egg white french toast

    Looking for more French toast recipes? Here are other recipes you might enjoy: Bagel French Toast, Sourdough French Toast, French Toast Pancakes, Buttermilk French Toast, and Cinnamon Raisin French Toast.

    Why You’ll Love This Recipe

    High-protein delight: This recipe is a high-protein take on a breakfast classic. Using egg whites instead of whole eggs, this recipe offers a hefty dose of protein, making it one of the delicious high protein breakfasts that keeps you feeling full and energized all morning.

    Healthful indulgence: Despite its decadent taste, this French toast is a heart-smart, calorie-conscious choice. It’s the perfect way to enjoy a sweet, satisfying breakfast without derailing your healthy eating plan or weight loss goals.

    Versatile: This recipe can accommodate various types of bread and simple substitutions. Whether you prefer whole grain bread, challah, or brioche, you can make this recipe work for you. It’s a delicious breakfast anyone can enjoy!

    Recipe Ingredients

    You’ll need the following ingredients to make this French toast with egg whites recipe:

    egg white french toast ingredients

    Ingredient Notes 

    Whole Wheat Bread: For the best textures and to maintain the high-protein theme, choose high-protein bread. Whole grain bread is a great choice, but day-old bread, like stale bread or thicker slices of brioche or challah, can work wonderfully too for that classic French toast taste.

    Egg Whites: Liquid egg whites help to up the protein content and create a lighter, fluffier French toast. If you can’t find them, regular eggs work just fine – just remember to separate the egg yolk from the whites!

    Maple Syrup: For a natural sweetener, use pure maple syrup. You can find this at your local grocery store, but if you can’t find it, you could also try honey or brown sugar.

    How To Make Healthy Egg White French Toast 

    Toast the bread: Lightly toast the slices of bread for 5-10 minutes in a 350˚F oven. 

    Mix the ingredients: Whisk the egg whites, milk, vanilla extract, cinnamon and maple syrup until fully combined. 

    whisking ingredients for egg white french toast

    Dip the bread: You’re going to want to dip the bread into the batter to coat and remove any excess liquid. Do not let the bread stay in the egg whites or it will get soggy. 

    dipping the bread into the mixture to make egg white french toast

    Cook the french toast: Heat a nonstick frying pan on medium and add butter. Once melted, add french toast and cook for 3-5 minutes or until golden brown, flip, and repeat until all the slices are cooked. 

    cooked egg white french toast

    Garnish and Serve: Cut your french toast in half and place onto a serving plate. Garnish with toasted walnuts, your choice of berries, and for some added sweetness, pour some maple syrup on top. Enjoy! 

    egg white french toast garnished with syrup and toasted walnuts and served with strawberries and blueberries

    Recipe Tips 

    • Cooking the French toast at a medium heat ensures a golden brown exterior while allowing the interior to cook thoroughly.
    • Lightly toast your favorite bread before dipping it into the egg mixture. It’s the best way to prevent your French toast from getting soggy!
    • Dip bread slices into the egg mixture for just a few seconds per side. Any longer and you risk the bread becoming too soggy.

    Storage & Reheating 

    Store leftover French toast in an airtight container in the refrigerator for up to 2-3 days. To reheat, place the French toast in a toaster oven or on a non-stick pan over medium heat until warm. It’s the best French toast the next day as well!

    Additions & Substitutions 

    You can easily add extra protein by serving the French toast with Greek yogurt or a spoonful of almond or peanut butter. If you’re vegan or lactose intolerant, use almond milk or any plant-based milk in place of whole milk. For a dairy-free version, substitute the butter with coconut oil or a non-stick cooking spray.

    Recipe FAQs

    What should I serve with this healthy French toast recipe?

    A healthy breakfast can include fresh fruit alongside this protein French toast. Berries or sliced bananas would pair well. A dollop of Greek yogurt or a smear of almond butter adds a touch of healthy fat. And, of course, don’t forget a drizzle of pure maple syrup for a natural sweetener.

    Why add milk to eggs for French toast?

    Eggs combined with milk essentially creates a custard base. This in turn creates a fluffier, richer yet tender texture that gives french toast its iconic taste. The ratio that worked best for me has been four egg large whites per cup of milk. Adding more milk can make the french toast extra fluffy, and adding less milk will make it extra crispy. 

    Here are some other French toast recipes you might enjoy!

    egg white french toast

    Healthy Egg White French Toast

    Matthew Chin
    This heart healthy and calorie smart egg white french toast is the perfect way to start your mornings. Whether you’re watching your waistline or just looking for a healthier alternative, this french toast recipe will give you a nutritious alternative without sacrificing on flavor!
    No ratings yet
    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Course Breakfast
    Cuisine American
    Servings 8
    Calories 149 kcal


    • 8 slices whole wheat bread
    • 1 cup or 8 large egg whites
    • 3 tbsp maple syrup
    • 1 tsp vanilla extract
    • 2 tbsp unsalted butter
    • ¼ cup toasted walnuts
    • Fresh berries to serve optional
    • Maple syrup to serve optional


    • Lightly toast the slices of bread for 5-10 minutes in a 350˚F oven.
    • In a large bowl whisk the egg whites, milk, vanilla extract, cinnamon and maple syrup until fully combined.
    • Dip toast into the mixture and remove excess liquid. Set aside on a drying rack.
    • Heat a nonstick frying pan on medium and add butter.
    • Once melted add french toast and cook for 3-5 minutes or until golden brown, flip and repeat until all the slices are cooked.
    • Cut your french toast in half, and place onto a serving plate.
    • Garnish with toasted walnuts, your choice of berries and for some added sweetness pour some maple syrup on top. Enjoy!


    Lightly toast the bread first before tossing it into the batter. This will help with both absorbing more of the batter and enriching the flavor of the french toast. It also helps to prevent your toasts from getting soggy.
    Using plant-based butter and milk is a perfectly great alternative. I would suggest coconut oil and almond milk instead.


    Calories: 149kcalCarbohydrates: 15.6gProtein: 7.9gFat: 6.2gSaturated Fat: 2.2g
    Keyword brunch, french toast, healthy
    Tried this recipe?Let us know how it was!

    Matthew is a recipe developer and food photographer based in Canada. He enjoys all things food, drink and makes his best decisions with a mimosa in hand.

    Like this recipe? Leave your comments below!

    Your email address will not be published. Required fields are marked *

    Recipe Rating