You sit down to a piping hot breakfast of French toast complete with fruit, powdered sugar and maple syrup. Before your first bite, you stop and wonder – is French toast good for you?
That depends on your definition of “good.” Good for the heart, soul, spirit and brunch chatter? Absolutely.
Good for your sugar content and carb count if that’s your priority? Probably not.
Here’s what experts say about the beloved brunch favorite, and how to make it a little healthier if it’s a go-to for your breakfast menu.
Just how good for you is French toast?
It’s not a donut, so it’s logical to wonder if French toast does have some health benefits. “French toast can be a healthy breakfast option, especially if you’re bored of eating eggs cooked in the same way, but it completely depends on the ingredients,”
says Judith Naranjo, head chef at Protein Chefs, a meal delivery service in Ontario, Canada.
“You have to actively build it as a healthy and nutritious option,” she says, and “skip other traditional ingredients like added sugar, table syrup or multiple slices of brioche.”
According to NutritionValue.org, one slice of French toast has 177 calories and contains 21 grams of carbohydrates, 7.4 grams of fat and 6.7 grams of protein. Those adding butter or syrup should keep in mind that they can substantially increase fat, sugar and calorie totals. Naranjo says traditional French toast often contains more than 600 calories, with up to 35 grams of added sugar.
Ways to 'healthify' your French toast
Playing with your French toast recipe just might produce your accidental new favorite version, which could wind up even healthier. Here’s what to try.
- Go savory, not sweet. At the risk of brunch lovers “coming for her,” Naranjo says to lean into the savory options of French toast. “Skip sugar altogether, add a bit more salt to the egg mixture and top it with vegetables and cheese.” Think mushroom and spinach combined with goat, feta or mascarpone cheese. Also consider meat toppings like turkey bacon for extra protein.
- Swap in a vegetable for the “toast.” If you want a gluten-free, dairy-free version, try a mixture with almond flour, eggs, banana and zucchini. To mirror the "toast," you can bake it or cook on a griddle. “For toppings, you can use turkey bacon, a small serving of pure maple syrup, and raspberries,” Naranjo says.
- Chill on the butter. The butter you use for your pan counts. Instead, use organic coconut oil, cooking spray or a smaller amount of butter, such as 1 teaspoon per slice, Naranjo advises.
- Use whole grain or sourdough bread. These breads help make a more balanced meal, according to Vahista Ussery (“Chef V”), a registered dietitian nutritionist, chef and founder of totaste.com in Fort Worth, Texas. “Serve it alongside fresh fruit, and add some more protein with yogurt, toasted nuts or a nut butter drizzle.”
- Eat it as a side, not a main course. Choosing a healthy breakfast with a side or smaller portion of French toast can keep sugar and carb counts in check.
Remember that all foods can be enjoyed in moderation, so don’t be too hard on yourself and one of the most famous and universally loved brunch foods.
This article originally appeared on USA TODAY: How to make your French toast healthier
