Baked Whole-Wheat French Toast

There’s no need to compromise on flavor or satisfaction just because you’re eating healthy or losing weight. French toast lets you start your day with a classic comfort food using pantry staples like stale bread, spices, and eggs. 

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To improve nutritional value, this recipe uses whole-grain bread, milk or almond milk instead of heavy cream, and only a sprinkle of sugar for sweetness. You’ll get a dose of whole grains, antioxidants, and protein, while keeping added sugar and saturated fat low. 

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Stale bread is ideal for this recipe, since it's good for soaking up the egg and spice mixture. If your bread is still fresh, you can dry it by leaving it out overnight, or by microwaving it for 30 seconds and then letting it cool. 

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If you prefer to make your French toast on a stovetop instead of in the oven, spray a pan with cooking spray and heat it before each batch. Flip the French toast slices halfway through cooking so both sides cook evenly. 

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To turn this French toast into a complete breakfast, add a source of lean protein and some fruit. Here are some ideas.

• Cottage cheese and peach slices
• Peanut or almond butter and sliced banana
• Strawberries and plain Greek or regular yogurt
• Stewed diced apple or pear with cinnamon and cottage cheese

If you’re a fan of savory breakfasts, whisk ½ teaspoon of onion powder and ½ teaspoon of Italian herbs into the eggs. Omit the vanilla extract, cinnamon, nutmeg, and powdered sugar. Here are some ideas for complete meals. 

• Blue cheese and roasted beets or broccoli
• Tuna and chopped tomatoes
• Feta cheese and spinach
• Sauteed mushrooms and parmesan cheese
• Grilled eggplant or zucchini slices and cottage cheese
• Lean ground turkey sauteed with green beans

Recipe for Baked Whole-Wheat French Toast

Makes 4 servings

Ingredients 

• 8 slices of whole-wheat bread (1 ounce each)
• 1 large egg
• 2 large egg whites
• ¼ cup of milk
• ½ teaspoon of cinnamon
• ½ teaspoon of vanilla extract
• 2 tablespoons of powdered sugar

Instructions

1. Preheat the oven to 400°F. Spray a baking sheet with cooking spray. 
2. In a large bowl, whisk together the egg and egg whites, milk, cinnamon, and vanilla extract. 
3. One slice at a time, dip the bread into the egg mixture and flip to coat both sides. Gently shake off excess egg mixture, and place the slice on the pan. Repeat with each slice, making sure to not to layer them on top of each other. 
4. Bake in the oven for 7 minutes, then flip the slices of bread and bake for another 8-12 minutes, or until they are crispy and starting to brown. 
5. Sprinkle with powdered sugar and serve immediately with desired toppings. 

Nutrition information per serving: 220 calories; 4 grams of fat; 2.5 grams of saturated fat; 50 mg of cholesterol; 30 grams of carbohydrates; 7 grams of sugar; 4 grams of fiber; 11 grams of protein

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