This Low-Cal French Toast Is Made From Rice Cakes!

Finally, a rice cake with flavor. Meet your new healthy breakfast recipe.

Loading the player...

French toast—along with most brunch staples, if we’re being honest—is not the healthiest of foods. It’s typically made with a thick, white bread, pan-fried, and then topped with butter and sugary maple syrup. It’s delicious, undoubtedly, but not exactly a nutrient-dense meal.

The best way to healthify French toast is by addressing the bread. Common French toast recipes use thick slices of Challah, brioche, or baguettes. A recent trend even has cooks swapping in sweet breads like banana bread or zucchini bread. All of these options use simple, refined carbs, which act similarly to sugar in the body, which can cause your blood sugar to spike and then quickly drop. Cue the mid-morning energy slump. 

In this episode of Clean Eating, wellness chef Arielle Haspel subs brown rice cakes for bread to make a low-cal, low-carb French toast recipe.

Brown rice cakes have received flack over the years for being a faux health food but that’s only when you eat them plain-Jane style. These grains can be subbed in as a low-cal vehicle for hummus, nut butters, or other spreads, instead of filling your daily calorie allowance with refined chips or breads.

Because this French toast recipe is low-cal, you can supplement your breakfast with more nutrient-dense side dishes like a fruit salad, yogurt parfait, or green smoothies. That means your overall meal will be far more energy-sustaining and satisfying than a simple stack of syrup-drenched French toast.

Want to cut down the sugar even more? Try topping your French toast with peanut butter and fresh fruit instead of maple syrup. You can thin peanut butter into a sauce by whisking it (or processing it in a blender or food processor) with almond milk and a little vanilla extract. You can also blend or mash berries to give it a texture similar to preserves or a compote, which will give you a PB&J French toast.

If you’re not ready to mess with using bread in your French toast recipe, here’s a more traditional yet nutritionist-approved French toast recipe that’s even healthy for people with diabetes.

  • 2-4 brown rice rice cakes, salted
  • 4 eggs (pasture-raised, certified humane)
  • 2 tablespoons unsweetened almond milk
  • 1 teaspoon coconut oil
  • ¼ teaspoon cinnamon
  • ¼ teaspoon sea salt
  • 1 tablespoon pure maple syrup
Whisk eggs and almond milk in a medium-sized bowl Soak brown rice cakes for 2-3 minutes in the egg-almond milk mixture. The cakes are ready to be removed when they absorb the egg a little, without become too soft Using a spatula or tongs, pick up each rice cake and let excess egg drip off. Carefully place each cake onto coconut-oiled pan, and cook for 2-3 minutes on each side or until brown Sprinkle some cinnamon and sea salt on top, and if you want, drizzle some maple syrup for additional sweetness. Serves 2-4

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 1236%
Fat 6gr9%
Cholesterol 186mg62%
Sodium 241mg10%
Carbohydrates 11gr8%
Fiber 0gr0%
Sugar 4gr8%
Protein 6gr11%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Carbohydrate
Lower Sodium
Lower Sodium
Lower Sugar
Lower Sugar