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Healthy Egg White French Toast

    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

    The trick I have found to getting the perfect texture of french toast, that crisp yet fluffy interior, is to lightly toast it 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. 

    Choosing the right bread to make it a healthier option can be tricky. I recommend whole grain over others, especially multigrain, as the whole kernel is used.

    Other bread, like multigrain, can contain less nutritional value than other options as the milling process strips away the nutrients. I also recommend staying away from oat-covered bread as that would take away from the flavor of the french toast. 

    What You Need to Make Egg White French Toast

    egg white french toast ingredients

    For those who love baking, you can find a lot of the common ingredients in your pantry and fridge, like vanilla extract, ground cinnamon, and walnuts.

    You will also need whole wheat bread, milk and egg whites. You can substitute for an alternative bread like brioche or challah, as they will be delicious substitutes because of their higher fat content. 

    For those of you who are lactose intolerant, using plant-based butter and milk is a perfectly great alternative. I would suggest coconut oil and almond milk. Try to stay closer to unsweetened alternatives so it doesn’t detract from the taste. 

    Ingredients:

    • Large egg whites
    • Whole milk 
    • Vanilla extract
    • Cinnamon 
    • Whole wheat bread
    • Unsalted butter 
    • Maple syrup 
    • Toasted walnuts 
    • Berries 

    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 FAQs

    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. 

    How do you make French toast not soggy?

    Lightly toasting your bread really helps with keeping it from absorbing too much of the mixture. Another trick is to count three seconds for the french toast to be in the egg white mixture. Anything more is just too much and will end up being soggy.


    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 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Breakfast
    Cuisine American
    Servings 8
    Calories 149 kcal

    Ingredients
      

    • 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

    Instructions
     

    • 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!

    Notes

    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.

    Nutrition

    Calories: 149kcalCarbohydrates: 15.6gProtein: 7.9gFat: 6.2gSaturated Fat: 2.2g
    Keyword brunch, french toast, healthy
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    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.

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