After a tough leg workout this morning, I realized I didn’t have many good carbohydrate sources for a post-workout meal. So I randomly decided to make a healthier, low-sugar, high-protein French toast. Then I came to find that it just happened to be National French Toast Day! I guess my spirit just knew 😉
Who doesn’t love the sweet treat for breakfast from time to time? Of course, standard French toast is anything but healthy: high-calorie, white processed bread topped with loads of sugar. A healthy lifestyle and diet nightmare, probably adding up to around 500 calories (or more at some restaurants).
Luckily, there is always a way to make our unhealthy indulgences healthier at home with some creativity and resourcefulness. Rather than white bread or high-calorie bread, I used my sprouted Ezekiel bread which is far less processed and has more nutrients. I added some extra egg white for coating the bread to get some extra protein in plus some flavored protein powder to give it an extra boost of flavor and protein. The toppings are often what add a lot of calories, so sticking to things like sugar-free syrup or jam, berries, or a bit of nut butter can keep calories under control. Berries are a great addition for extra vitamins and minerals, too!
When is the Best Time to Eat French Toast?
The best time for this meal is either before a long endurance workout like a bike ride, or a hard weight training session. Your muscles will need the fuel from carbohydrates so it will be put to good use. I personally wouldn’t use it before a run because it’s hard to run on a full stomach. But if you eat this about 1-2 hours before your workout, you should be good to go. The other best time is after your workout because your body needs to replenish glycogen (from carbohydrates) to rebuild your muscles and energy. The added protein will help with this as well. Your muscles will utilize all of these nutrients well after a hard training session.
Here is my recipe for making this healthier French toast at home.
Low-sugar, high-protein French toast recipe:
- 2 slices Ezekiel bread (or other sprouted, whole-grain bread)
- 1 whole egg + 2 egg whites
- 1/4 scoop of Cinnamon protein powder
- 1-2 tbsp coconut or almond milk
- Dash of vanilla & cinnamon
- 1-2 drops Stevia
Directions to Make French Toast:
Heat a skillet on medium and spray with coconut oil spray. Combine everything except the bread in a bowl and mix until smooth. Then, dip bread until fully coated, and flip over and repeat. Put in the pan and cook about 1-2 minutes on each side, or until egg is fully cooked and outside is slightly browned and firm.
Once cooked, top with butter spray or grass fed butter, sugar-free maple syrup, coconut yogurt and warmed berries, or bananas and peanut butter as some yummy options. You can also make some extra and store them in the fridge for a day or two and re-warm on the stove.
This is always a delicious way to start the day – especially after a workout when your body needs those carbs and protein! Give it a try and comment with your thoughts.
Need help with more healthy meal ideas and figuring out what works well for your body? Contact me for a nutrition assessment!