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The Prediabetes Nutritionist

Healthy French Toast Breakfast Recipe

A healthy French Toast recipe that will keep you energised and satisfied until lunchtime. You now wave goodbye to mid-morning slumps!

One mistake a lot of people make when it comes to breakfast is loading up on sugar and leaving out quality proteins and fat. If you find that despite eating breakfast at 8 am you are already starving by 10 am, this could be the reason for it.

High sugar breakfasts spike your blood sugar levels, giving you a quick energy boost. Unfortunately, your sugar levels fall just as fast, causing you to feel hungry and lethargic within a couple of hours of eating.

The best way to avoid these peaks and troughs in sugar levels is by including quality proteins and fats in your breakfast.

Protein and fat will keep you feeling fuller and satisfied for longer, and they will help you maintain stable blood sugar levels. In essence, you will have steady energy release throughout the morning, and you will not find yourself craving more sugar mid-morning.

How to include more protein and healthy fats in your breakfast

If you tend to eat oats for breakfast, you could include a couple of tablespoons of soya yoghurt, greek yoghurt or any other high-protein yoghurt of your choice to your oats.

Try to choose varieties that do not contain added sugar even if it is fruit sugar. Top your oats with fresh fruits instead of using sweetened yoghurt. You can also add nuts and seeds for healthy fats.

If you are vegetarian, you could eat a boiled or poached egg with your oats. Of course, breakfast does need to be limited to cereal, it could be cooked (eggs on toast) or something more elaborate like a full English breakfast if you have the time for it.

French toasts have been on the menu in my home a lot recently, thanks to my son.

I cooked them for him for the first time about a month ago and ever since then, he has asked for them almost every other day! I always look for new ways to get more protein into my kids’ diet, especially at breakfast to keep them adequately energised and nourished until lunchtime.

They aren’t egg fans, but I’ve noticed that when it is included in a recipe, such as in pancakes or French toast, they will happily eat them. Win-win for mummy!

Classic French toast is made with bread, cream, eggs, sugar and cinnamon. While the traditional recipe can be eaten as part of a healthy, balanced diet in moderation, I feel that a lot of cream and sugar can take the recipe from hero to zero (health-wise) real quick.

I skip the sugar and cream in my recipe and replace the cream with plant-based milk. You can use dairy milk if you prefer. Instead of serving with créme fraîche, I serve it with Greek-style soya yoghurt for extra creaminess and protein.

I also top with fresh fruit (usually berries) and some toasted seeds as a source of omega-3 fats, zinc and vitamin E. When done right, French toast can be a healthy, balanced breakfast.

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Healthy French Toast Breakfast Recipe

  • Author: Somi Igbene
  • Prep Time: 10 mins
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: Serves 1
  • Category: Breakfast


A healthy French Toast recipe that will keep you energised and satisfied until lunchtime. Wave goodbye to mid-morning energy slumps!


  • 1 large egg
  • 1250ml unsweetened soy or almond milk (use dairy if you prefer)
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon
  • 2 slices medium bread
  • 1 teaspoon unsalted butter
  • 1 tablespoon Greek-style soya or 0% Greek yoghurt
  • 100g fresh blueberries (or any other berry or fruit of choice)
  • 1 teaspoon roasted mixed seeds
  • Honey or maple syrup, to serve (optional)


  • Whisk eggs, milk, vanilla extract, cinnamon and a pinch of salt in a medium bowl and set aside.
  • Place bread in a large, shallow dish in a single layer. Pour the egg mixture over the bread and allow to soak for about 5 minutes on each side.
  • Heat half of the butter in a frying pan then fry one bread slice until golden brown on each side. Repeat the process until all the slices of bread are cooked.
  • Serve with a tablespoon of Greek yoghurt, sprinkle with toasted seeds and drizzle with a honey or maple syrup if you wish.
  • Enjoy


  • Serving Size: Serves 1
  • Calories: 507
  • Sugar: 20.3
  • Fat: 24.7
  • Saturated Fat: 8.6
  • Carbohydrates: 53
  • Fiber: 7.3
  • Cholesterol: 22.6

Keywords: Toast


  1. Macdonald I. A. (2016) A review of recent evidence relating to sugars, insulin resistance and diabetes. European Journal of Nutrition, 55(Suppl 2): 1723.
  2. Promintzer M. and Krebs M. (2006) Effects of dietary protein on glucose homeostasis. Current Opinion in Clinical Nutrition and Metabolic Care, 9(4): 463468
  3. Glew R. H., Glew R. S., Chuang L. T., Huang Y. S., Millson M., Constans D., & Vanderjagt D. J. (2006). Amino acid, mineral and fatty acid content of pumpkin seeds (Cucurbita spp.) and Cyperus esculentus nuts in the Republic of Niger. Plant Foods for Human Nutrition, 61(2), 51–56. 10.1007/s11130-006-0010-z [PubMed] [CrossRef] []


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