Is French Toast Healthy? The Surprising Truth

October 3, 2025 •

3 min read

While traditional French toast is often seen as a decadent, high-calorie treat, its health profile is highly dependent on how it's prepared. With smart ingredient substitutions, it can be transformed from a sugary indulgence into a balanced, protein-packed breakfast option.

Quick Summary

Examines the nutritional value of French toast, exploring how ingredient choices affect its healthiness. Offers comparisons to other popular breakfast foods and provides practical tips for creating a healthier version.

Key Points

Ingredient Swaps Matter: The healthiness of French toast hinges entirely on whether you use whole-grain bread and healthy toppings over refined white bread and sugary syrups.
Boost Protein and Fiber: Use sprouted whole-grain bread and Greek yogurt toppings to add significant fiber and protein, promoting satiety and sustained energy.
Control Sugar and Fat: Avoid excessive butter, use low-fat milk, and replace high-sugar toppings with fresh fruit, nuts, or seeds to reduce calories and fat.
Mindful Preparation: Cooking French toast in a nonstick pan with minimal healthy oil or baking it can drastically cut down on saturated fat.
Versatile and Customizable: French toast can be adapted to many dietary needs, including gluten-free and low-carb diets, simply by choosing the appropriate bread and dairy alternatives.
Enjoy in Moderation: Like any treat, French toast is part of a balanced diet when consumed in moderation, especially when optimized with healthy ingredients.

What Makes French Toast Unhealthy?

Traditional French toast, especially when served at restaurants, is often loaded with refined ingredients and excessive sugar. The health implications stem from several factors inherent in classic recipes.

High in Saturated Fat and Calories

Many recipes call for cooking the bread in large amounts of butter, which is high in saturated fat. When combined with whole milk and high-fat breads like brioche or challah, the calorie count can skyrocket. A single slice can contribute a significant percentage of a person's daily intake of unhealthy fats and cholesterol.

Refined Carbohydrates and Blood Sugar Spikes

The bread is arguably the most critical component. Traditional recipes use white bread, which is made from refined flour. Refined carbohydrates are quickly digested, leading to a rapid spike in blood sugar levels, followed by a crash. This can contribute to increased cravings, weight gain, and insulin resistance over time.

Sugary Toppings and Empty Calories

Syrups, powdered sugar, and whipped cream are common accompaniments that add a high volume of added sugars and empty calories. While these toppings make French toast taste delicious, they contribute nothing in terms of nutritional value and counteract any potential health benefits from the eggs and milk.

How to Make French Toast Healthy

Fortunately, it's easy to create a much healthier version of French toast by making a few simple and intentional ingredient swaps. This approach retains the flavor while boosting the nutritional content.

Healthier Bread Choices

The foundation of a healthy French toast is the bread itself.

Sprouted Whole-Grain Bread: Breads made from sprouted grains, such as Ezekiel bread, are rich in fiber and nutrients, and have a lower glycemic index.
Whole-Wheat or Wholemeal Bread: Provides more fiber and sustained energy compared to white bread.
Sourdough Bread: A lower glycemic option that adds a tangy flavor.

Optimizing the Custard and Cooking Method

The egg and milk custard can also be improved.

Use egg whites or whole eggs in moderation: Egg whites are a lean source of protein, while whole eggs offer complete protein and essential amino acids.
Swap full-fat milk for low-fat or plant-based alternatives: Unsweetened almond, soy, or low-fat dairy milk can reduce calories and saturated fat.
Minimize fat when cooking: Use a nonstick pan with a small amount of coconut oil, or even bake the French toast instead of frying.

Smart Topping Choices

Instead of sugar-laden syrups, opt for toppings that add nutrients, not empty calories.

Fresh or Frozen Berries: Add natural sweetness, fiber, and antioxidants.
Greek Yogurt: Provides a protein boost and creamy texture without excess fat.
Nut or Seed Butter: A natural, unsweetened peanut or almond butter offers healthy fats and protein.
Spices: Cinnamon and nutmeg add flavor without sugar and can even help with blood sugar regulation.

French Toast vs. Pancakes: A Nutritional Comparison

When choosing a breakfast treat, the choice between French toast and pancakes is common. While both can be made healthy, their nutritional profiles differ based on preparation.


Feature	Traditional French Toast	Traditional Pancakes
Carbohydrates	Higher, especially with white bread.	Lower on average, but can vary by recipe.
Protein	Generally higher due to the egg content.	Lower than French toast unless protein is added.
Fiber	Low, especially with white bread; significantly increased with whole-grain.	Low, often made with refined flour; improved with whole-grain flour.
Saturated Fat	High if cooked in butter; lower with healthy oil or baking.	Can be lower depending on recipe and cooking oil.
Sugar	High with sugary toppings and sweet bread.	High with syrup and sweetened batter.

The Healthy Verdict and How to Enjoy Mindfully

So, is French toast healthy? The answer is a definitive it depends. The recipe and preparation are paramount. By selecting healthier ingredients and toppings, French toast can be a wholesome, balanced part of your diet. Enjoying it in moderation, and focusing on nutrient-dense additions, is key. Instead of a high-sugar, high-fat dessert, it can be a fiber and protein-rich meal that keeps you full longer. The transformation is in your hands, simply by making smarter choices.

For a deeper dive into heart-healthy food swaps, see the insights from the British Heart Foundation.

Frequently Asked Questions

French toast is often considered healthier than pancakes because its egg base gives it a higher protein content. However, the healthiness of both depends on the ingredients, cooking method, and toppings.

The healthiest bread options for French toast are sprouted whole-grain bread (like Ezekiel bread), whole-wheat, or sourdough, as they contain more fiber and nutrients than white bread.

Yes, you can eat French toast while trying to lose weight by using low-calorie bread, egg whites, healthy toppings, and controlling portion sizes. The added protein and fiber will help you feel full longer.

Using egg whites reduces fat and cholesterol, which is beneficial for heart health. However, whole eggs provide more nutrients and essential fatty acids, so a combination or moderation is key.

To reduce sugar, use unsweetened almond milk, a touch of vanilla extract and cinnamon for flavor, and replace sugary syrups with fresh fruit or a light drizzle of pure maple syrup.

Healthy toppings include fresh berries, sliced bananas, Greek yogurt, and a sprinkle of nuts or seeds like chia or flaxseed for added nutrients and fiber.

By using low-carb or keto-friendly bread alternatives, heavy cream instead of milk, and sugar-free sweeteners, French toast can be adapted to fit a low-carb or ketogenic diet.