Is French Toast Good For Weight Loss? Steal My Healthy, Low-Calorie Recipe!

By Lily •  Updated: 04/16/21 •  4 min read

French toast is one of the tastiest breakfast dishes that you can make. But, is French toast good for weight loss? It can be a great dish for weight loss if you know how to prepare it correctly.

My recipe below has all the ingredients necessary to fuel your body and help you lose weight, and is still delicious!

I am going to share my secret low-calorie French toast recipe with you today so that you too can enjoy a tasty meal while getting healthier day by day.



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Cooking time





This low-calorie French toast recipe has about 168 calories, 9.5 grams of protein, and 2.5 grams of fiber per slice of toast (1 serving).


  • 4 slices of Dave’s Killer bread White Bread Done Right – (440 calories)

  • 1 cup of pastured raised or organic egg whites – (125 calories)

  • 1 tbsp. vanilla extract

  • 1 tsp. cinnamon

  • Cooking spray; avocado, coconut, or extra virgin olive oil – (16 calories)

  • Syrup
  • 0.5 cup blueberries (41 calories)

  • 1 tbsp. of maple syrup (50 calories)


  • In a bowl, add egg whites, cinnamon, and vanilla extract. Whisk until it evenly distributed spices throughout the mixture.
  • Heat a griddle over low-medium heat. Lightly spray griddle with cooking spray (two 1 second sprays).
  • Dip bread slices into egg white mixture, and transfer to pan.
  • Spoon any leftover egg white mixture into the bread in the pan. If done slowly, the bread should absorb the mixture and get fluffy.
  •  Let cook for about 4-5 minutes on each side.
  • Combine blueberries, maple syrup, and a splash of water in a microwave safe dish. Microwave for about 1 min.
  • Remove French toast from the pan and serve on a plate with the blueberries syrup.


  • Optional: sprinkle 1 tsp. of powdered sugar to french toast (adds 10 calories).
  • Optional: serve with fruit toppings such as strawberries or bananas (calories will vary).

Is French Toast Good For Weight Loss?

Breakfast ideas that I would suggest to someone who wants to lose weight are oatmeal and eggs. Traditional French toast is not something that would ever come to mind.

However, my French toast recipe is perfectly safe to eat if you are trying to lose weight. It will definitely make it easier for you to be in calorie deficit at the end of the end.

How Many Calories Are In Plain French Toast?

One slice of regular French toast can set you back as many as 400 calories (200 calories in a slice of French toast + 100 calories in 1 tbsp. of butter + 100 calories in 2 tbsp. of syrup), depending on the ingredients it is prepared with!

It all adds up very quickly!

Regular French toast has a lot of sugar and fat, which can be bad for your weight-loss goals.

Fortunately, it’s not too difficult to make healthy French Toast that tastes good!

Is French Toast Good If You Are On A Diet?

French toast can definitely fit into your diet if you are trying to lose weight. However, you need to forget about the butter, sugar and soaking your toast in syrup.

Try the recipe on this page, it’s low calorie, tastes delicious, and will keep you full for hours because it’s high in protein!

It’s also easy to make, and you can store it in the fridge for a quick and healthy breakfast throughout the week.

Greg Doucette vs My Recipe

In my French toast recipe, I tried to find a balance between taste, healthiness, and low-calorie. 

I was inspired by Greg Doucette’s French toast recipe. However, I made a few changes because even though his recipe is very low calorie, is not as healthy as it should be.

For example, his recipe tells you to use fake syrup because it’s almost free from calories (5 calories per 2 tbsp).

Fake syrup, however, is full of chemicals, preservatives, and artificial flavors and coloring. Not something you want to be putting in your body.

Instead of fake syrup, my recipe tells you how to make a healthy low-calorie blueberry syrup, which is still super tasty!

Blueberries are very low in calories. And my suggestion to mix in a small amount of real maple syrup is just to add a hint of sweetness. 

Greg Doucette’s recipe will tell you to add artificial sweeteners to your French toast mix, since it will make it sweeter without adding calories. 

I removed the artificial sweetener from my list of ingredients. I don’t believe they are healthy and they are unnecessary. It’s best to avoid artificial sweeteners from your diet.

Greg Doucette’s recipe will tell you to use the lowest calorie, white bread you can find.

However, instead of just eating empty calories, use Dave’s Killer white bread, which contains protein and fiber

Dave’s Killer white bread is made with whole grains such as quinoa, rye, and barley. It has no bleached flour and no artificial ingredients.

My recipe might have a few more calories than Greg Doucette’s, however, it is still low calorie, filling, and healthy.

I think losing weight should be a balance between eating low calorie and eating healthy foods.

It’s detrimental to your weight loss goals to eat artificial foods full of chemicals that can mess with your metabolism. 

If you want to know more about who is Greg Doucette and what I think about him, check out my blog post “My Dilemma With The Anabolic Diet By Greg Doucette!”


You might have heard that breakfast is the most important meal of the day. Well, it’s true!

Breakfast can set you up for a successful day full of energy and motivation. But what if you’re looking to lose weight? Is French toast good for weight loss?

That’s where my low-calorie French toast recipe comes in!

This French toast is super tasty and healthy for your waistline. You’ll be able to enjoy breakfast guilt-free!

Love breakfast? Click the link for more easy, quick, low-calorie breakfast ideas?


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.

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