How To Make Healthy French Toast

Ryan Porter
Photo by Joseph Gonzalez on Unsplash

This low-calorie breakfast will blow your mind

One of my pandemic hobbies was counting calories.

I don’t recommend doing it for an extended period, though. It’s a great way to learn just how many calories you eat throughout a given day, but it’s impossible to get a completely accurate reading.

That’s because food scales aren’t perfect, you’re never going to measure every ingredient precisely, and you never track the occasional handful of cereal throughout the day.

Well, at least I didn’t.

While I don’t recommend counting calories long-term for weight loss, I highly recommend learning to make high-volume, low-calorie, anabolic recipes.

In the following passage, I will describe how to make one of my favorite breakfast recipes: anabolic french toast.

Why this meal is amazing

It’s filling, and it tastes great.

Let’s get one thing straight: This recipe is not as tasty as real french toast.

Real french toast uses high-calorie white bread, eggs, and sugar. To top it off, real maple syrup packs a sugary punch.

My question is this: If you can make the same food taste 80% as good but cut the calories in half, is it worth it? I certainly think so.

Much of the weight loss battle is psychological. For me, since I’m already relatively skinny, it’s a tough road to the six-pack. I don’t want to lose muscle mass either, so I need to make sure my meals are packed with protein.

Enter anabolic french toast.

What you’ll need

I first heard of this recipe because of Greg Doucette. His recipe is a game-changer, and just about every fitness Youtuber has their own variation.

Personally, I take their ingredients and make the amount of food that is right for me. Here’s are the ingredients, as well as the measurements to make five pieces of anabolic french toast:

  • 270 grams egg whites
  • 1 tsp vanilla extract
  • Four drops of vanilla flavor drops (optional)
  • Two tbsp of stevia (or zero-calorie sweetener of choice)
  • 2 tsp cinnamon
  • Five slices of bread (Greg calls for “regular-ass bread”)

The cooking process

  1. Add egg whites, sweetener, cinnamon, and vanilla extract to a bowl and whisk until all the ingredients are evenly distributed.
  2. Heat up a cooking surface (pan, griddle, skillet) to low-medium heat. Spray olive oil or zero-calorie cooking spray onto the cooking surface.
  3. (This part is crucial) Dip your bread into the mixture, and let the juices soak into the bread evenly. Place on the cooking surface. If there is a leftover mixture, put it on the bread.
  4. Let each cook for 3–4 minutes on each side, or until the sides or a crispy golden-brown.
  5. Remove your french toast and transfer to a plate to dress with whatever toppings you like. For me, it’s low-calorie syrup and berries.

Final thoughts

The header photo speaks for itself. The recipe is a killer way to start your day. It leaves you full until it’s time for lunch and is crazy low in the calorie department.

I use 45 calorie bread. The lower the bread is in calories, the lower your overall meal is going to be. Depending on your goals, lower might be better. If you want to eat more pieces, find the lowest calories bread you can. Costco has a 30 calorie keto bread if you're going to get crazy.

For the syrup, I like to use something naturally sweetened with stevia or monk fruit. I like limiting the number of fake sugars I put into my recipes, but there’s a pace for them when needed.

In the end, five pieces of anabolic french toast, with syrup and fruit toppings, clocks in well under 500 calories. That’s a small breakfast for me, but it’s excellent for cutting.

Egg whites are a staple in my diet. No, they don’t taste as good as regular eggs, but they’re packed with protein and skip the fat.

There’s a proper balance for everyone, and this recipe is super adjustable.

Try it for yourself and let me know what you think.

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I write about startup culture, productivity, and life's moments. My goal is to serve as a teacher for the next generation of content creators.

Los Angeles, CA

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