By Mayo Clinic Staff

Dietitian's tip:

French toast is typically made by dipping bread in an egg-milk mixture and then frying it until golden brown. This low-fat version uses cinnamon bread, but any type of bread would work.

To make this plant based, use an egg substitute.

Number of servings

Serves 2
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Low-fat
  5. Plant-based
  6. Meatless
  7. Diabetes meal plan


  1. 4 egg whites
  2. 1 teaspoon vanilla
  3. 1/8 teaspoon ground nutmeg
  4. 4 slices cinnamon bread
  5. 1/4 teaspoon ground cinnamon
  6. 1/4 cup maple syrup


In a small bowl, combine the egg whites, vanilla and nutmeg. Whisk to mix evenly. Dip the bread into the egg mixture, coating both sides.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, add the bread. Sprinkle with cinnamon. Cook until both sides are golden brown, about 4 to 5 minutes on each side.

Place 2 slices of French toast on warmed individual plates. Add 1 teaspoon powdered sugar and 2 tablespoons maple syrup to each. Serve immediately.

Nutritional analysis per serving

Serving size: 2 slices

  • Total fat 3 g
  • Calories 299
  • Protein 11 g
  • Cholesterol 0 mg
  • Total carbohydrate 57 g
  • Dietary fiber < 1 g
  • Monounsaturated fat Trace
  • Saturated fat Trace
  • Trans fat 0 g
  • Sodium 334 mg
  • Added sugars 17 g
July 27, 2022