Apple French Toast Bake – A Healthy Breakfast For One

healthy breakfast for one

If I had to choose one meal to eat for the rest of my life, without a doubt it would be breakfast. There’s just something about waking up to a pot of coffee brewing, the smell of eggs and bacon filling the house, and knowing that you have a new day ahead of you. Typically, during the week I eat the same breakfast every day because A: its simple and quick for busy mornings and B: its delicious!  On the weekends though, I like to eat “fancy” breakfasts, you know the ones: where your plate is filled with eggs, turkey bacon, protein pancakes, sweet potato fries, and protein waffles. The one’s that make Sunday morning a Sunday morning!

apple french toast 1Well, the other day I was aimlessly pursuing around the store, and I found THIS cute ceramic baking dish on sale. I’ve wanted something of the sort for a while now, and this seemed like the perfect piece to add to my ever-growing kitchen collection. Before I even left the store, I had visions of egg frittatas, baked oatmeal, and other “fancy” breakfast ideas.  As I was driving home, I suddenly remembered that once upon a time I stumbled across a recipe for a baked french toast casserole. I followed the recipe to a T and loaded it with a loaf of white French bread, about a cup of sugar, and a whole lot of cream and butter. It was good, like a taste of heaven on your taste buds, good, but my physique and arteries surely didn’t appreciate it as much as my mouth did.

So, how does a “fancy” breakfast that doesn’t feed an army, isn’t full of sugar and fat, and can be eaten any day of the week sound? This whole dish is less than 300 calories and only contains 3 grams of fat.

apple french toast 2

Did I mention that you, and just you, get to eat this entire dish! I mean I guess you could share if you want, but I highly recommend you don’t! When the smell of cinnamon and apples fills your house you will be fighting off the scavengers, errr… your loved ones. Here’s how to make it:

Apple Cinnamon French Toast Bake for One


apple french toast ingredientsWhat you need:

85g apple, sliced (about ½ of an apple)

1.5 slices Bread (sprouted, whole wheat, or whatever your heart desires)

130g (about 8 Tbsp) Liquid egg whites

1 oz Unsweetened vanilla almond milk

3g (1/4 tsp) Brown Sugar or sweetener of choice

½ tsp maple extract

½ tsp cinnamon

What you do:

  1. Preheat your oven to 350° (unless you are making the night before in which case save this step for tomorrow!)
  2. Spray a small ceramic casserole or ramekin dish with non stick cooking spray
  3. Combine the sugar (sweetener) and cinnamon in a small dish
  4. Line the bottom of your baking dish with half of the apples, and sprinkle half of the cinnamon sugar mix on top
    apple french toast step1
  5. Tear the bread into pieces and cover the apple layer.
  6. Layer the remaining apples in between the cracks of the bread and on top
    apple french toast step2
  7. Whisk the egg whites and almond milk together, and pour evenly over top to make sure all the bread is covered
  8. Sprinkle the remaining half of the cinnamon sugar mix over top.
    apple french toast step3
  9. If you are prepping this for the morning simply cover with foil and stick in your fridge to be cooked tomorrow morning. If you want to eat this soon (Which I don’t blame you!) put it in the oven and bake for 35-40 minutes until all of the egg mixture is cooked and it turns a nice golden brown color.
    apple french toast step4
  10. Let it cool for a minute or two, top with your favorite syrup, fruit, or Greek yogurt like I did, and enjoy!

apple french toast complete


Notes: Many French toast bakes require you to soak the bread overnight. I tried this both ways and really couldn’t tell a difference. If you are rushed in the morning, go ahead and make it the night before so all you have to do is bake it while you get ready for your day. If you have a nice lazy Sunday morning ahead of you go ahead and make it all at once!


Nutrition Information (note: nutrition information will change depending on the bread you use, if you choose a different sweetener, and what you choose to top it with) For the French toast with no toppings:

279 Calories: 40g Carbs/ 3g Fat / 24g Protein / 11g Fiber


Readers: Make this recipe at home? Let us know how it was by leaving a comment below!



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  1. Mmmm, this looks SO good. I am a huge fan of volumetrics-style eating (aka- lots of food for small caloric buck) and this fits that nicely!

    1. I love big volumes of foods too, I am always trying to get the most “bang for my buck” as you could say. Hope you enjoy it!

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