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

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

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.

Difficulty: Easy


  • 4 eggs (pasture-raised, certified humane)
  • 1 teaspoon coconut oil
  • ¼ teaspoon sea salt
  • 2-4 brown rice rice cakes, salted
  • 2 tablespoons unsweetened almond milk
  • ¼ teaspoon cinnamon
  • 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
Arielle Haspel

This video features Arielle Haspel. Arielle Haspel is a certified health coach and creator of Be Well with Arielle, a lifestyle brand that emphasizes “healthified” eating and cooking, incorporating indulgence with a focus on feeling great.

Duration: 2:40. Last Updated On: Nov. 8, 2017, 6:14 p.m.

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
6% Complete
9% Complete
62% Complete
10% Complete
11% Complete
0% Complete
8% Complete
11% Complete
*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

Lower Sugar
Lower Sugar
Gluten Free
Gluten Free
Dairy Free
Dairy Free
Lower Sodium
Lower Sodium
Lower Carbohydrate
Lower Carbohydrate
being a healthier you.
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