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Low Calorie High Protein French Toast!


If we are being realistic we didn’t get here because we don’t like to eat. I love food and love the feeling of being full, Eating in a calorie deficit does not always mean eating less, it can mean finding creative ways to lower the calorie counts of foods you already love. These are recipes that I’ve found to be staples in aiding my weight loss while still eating things I love.

This recipe is not an original recipe, as much as it has become a staple in the LWEP diet we cannot take credit for it’s creation. The original creator of this recipe is Greg Doucette.

410 Calories / 60G Protein

Serving Size

1 Serving

Prep Time

1 Minute

Cooking Time

10 Minutes




  • 4 Slices of low calorie bread -Personally I aim for breads that are 40-45 calories per slice. (Brands I use: Schmidt old tyme 647, Sara Lee light, Pepperidge farm light)
  • 450g egg whites (one full half carton)
  • 1 TSP of cinnamon (or to taste)
  • 1 cap full of Vanilla extract
  • Zero Calorie Sweetener – Personally I use Lakanto Monkfruit Sweetener
  • Zero Calorie or low calorie sugar free maple syrup. (Walden Farms makes a great Zero calorie syrup)
  • Optional: Mini Chocolate Chips!

How to Make

  • Mix egg whites, Cinnamon, Vanilla Extract and Sweetener into a bowl
  • Heat a large frying pan on the stove on medium/low heat. Spray the pan LIGHTLY with cooking spray.
  • Individually dip each slice of bread into the bowl with your mixture, let it soak in a little bit (5-10 seconds max) and place into the frying pan immediately. Repeat with the additional 3 slices of bread.
  • Pour excess mixture into the frying pan on top of the bread slices, This is going to look like a mess and everything is going to get stuck together!
  • Cook for 4-5 minutes then flip over. Cook the other side for an additional 4-5 minutes. I like to use a spatula to separate the slices right before flipping.
  • Add your Maple Syrup to taste and enjoy!

This reheats perfectly in a microwave, toaster or toaster oven and can be meal prepped for your breakfast or lunch for the week.

Please note: This recipe will invite snide comments from jealous co-workers such as “I thought you were on a diet?” and “You shouldn’t be eating that much food, you’ll never lose weight”. The best course of action is to ignore them, eat your French toast and watch their jaw drop when you continue losing weight eating foods that actually taste good.