Healthy French Toast Recipe – Kayla Itsines

Healthy French Toast Recipe

Sweat -
Healthy French Toast Recipe
Healthy French Toast Recipe

Ladies, you are going to love this healthy French Toast recipe! I know brunch is a favourite social meal for so many of you out there —  who doesn’t love spending time relaxing with friends or family, eating delicious food? I definitely do! 

Even though I usually eat breakfast earlier at home, one of my favourite rituals is visiting my grandparents every morning for a Turkish coffee and spending time with them.  

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I wouldn’t swap these experiences for anything and I’m sure many of you feel the same way about your own loved ones and the meals you share together.

While brunch is a great opportunity to do this, sometimes your favourite traditional brunch meals — like French toast — aren’t the healthiest option to choose from on the breakfast menu. If you’re eating brunch out a little too often, remember that regularly eating these foods can derail your hard work from the gym.

That’s why I’m sharing my healthy French Toast recipe with you. This French toast has all of the flavour of the original but is a lot better for you than the versions you might find in cafes!

Healthy French Toast Recipe

Part of living a healthy lifestyle means finding healthier alternatives to delicious — but sometimes not-so-healthy — meals, as well as still doing the things you enjoy, like socialising with friends. Rather than dining out, maybe suggest to your loved ones that you can do a shared brunch at somebody’s house? 

Then, you can prepare this healthy French Toast and if you’re after something savoury to include too, you can try my sweet potato waffles recipe. 

While this recipe makes 1 serve, it’s easy to make more French toast to share with your loved ones as a weekend morning brunch. 

Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins

Serves: 1
Dietary preferences: Vegetarian, Dairy-free option, Nut-free


  • 1 large egg

  • 125ml low-fat milk (or milk of choice)

  • ground cinnamon, to taste
oil spray

  • 2 slices of rye bread

  • 100g blueberries

  • 125g strawberries, hulled and sliced

  • pure maple syrup, to serve

  • pinch of lemon zest, to serve


1. Whisk the eggs, milk and cinnamon together in a bowl until well-combined.

2. Heat a non-stick fry pan over medium heat and spray lightly with oil spray.

3. Dip the bread in the egg mixture, evenly coating both sides. Shake off any excess mixture. Cook for 2-3 minutes on each side until lightly browned. Transfer to a serving plate and keep warm. 

4. Serve the French toast topped with the blueberries and strawberries and drizzle with maple syrup and sprinkle over the lemon zest. 


Why is this French toast healthier for you?

Like I have mentioned, maintaining a healthy lifestyle is all about making healthier food choices where possible. Sometimes these choices will be really obvious, like opting for a healthy salad over a burger, and other times it might involve more subtle changes. These smaller things can still make a big difference though!

For this French toast, I’ve made smaller changes to the traditional recipe to make it a healthier version. Here are some of the reasons why it can be considered healthier than traditional French toast:

  • The recipe contains rye bread, instead of starchy bread (such as white bread). Rye is low GI, which can be better for you and can help you stay full for longer.
  • It includes a small amount of oil spray instead of a lot of butter, which is what is commonly used in a traditional French toast recipe.
  • The sweetness of this meal comes from the fresh fruit and maple syrup. Because this is a meal you make at home, you have control over how much syrup you add, compared to French toast that you might buy in cafes or restaurants.

If you find this recipe too sweet or you want to cut down on your sugar intake, try leaving out the maple syrup, or swap the strawberries and blueberries for raspberries. Raspberries are more tart, which can help to balance out the sweetness of the toast!

Fuel your day the right way with this healthy French toast

A healthy breakfast is so important — it gives you the energy you need to get going, as well as sets the tone for the rest of the day ahead. By finding healthier alternatives to traditional brunch favourites, like this healthy French toast, you can still enjoy yourself, make the most of your time socialising with loved ones, and be ready for the day ahead!

I’d love to know how you go making this recipe — let me know in the comments below!

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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