Craveable, flavorful, and wholesome, this healthy French toast is made with hearty Sprouted Whole Grain Bread and a spiced coconut milk custard. Top the golden brown slices with a pat of high-quality butter, fresh berries and a drizzle of maple syrup for the ultimate healthy breakfast!

french toast topped with berries, butter and maple syrup on a white plate with a green napkin set next to it

By using high-fiber sprouted bread, this easy French toast actually keeps you satisfied (unlike most which leave you hungry after just an hour). For a version that will keep you fuller even longer, top with a dollop of Greek yogurt or a scoop of nut butter. This cashew butter pairs beautifully.

This French Toast Recipe is:

  • Dairy-free
  • High in fiber
  • Naturally sweetened
  • Made with healthy fats
whole-grain bread slices, olive oil, milk, effs, berries and spices measured out and set on a gray table

Ingredients in This Healthy French Toast

  • large eggs
  • canned coconut milk (or milk of choice)
  • coconut sugar (brown sugar will also work)
  • spices, including cinnamon, nutmeg, cardamom and kosher salt
  • pure vanilla extract
  • extra-virgin olive oil (coconut oil will also work)
  • sprouted whole-grain bread, such as Ezekiel bread (or whole-wheat bread)
  • berries, banana slices and/or pure maple syrup for serving 
  • optional toppings: strawberries, bananas, nut butter, whipped cream, Greek yogurt, honey, sea salt, butter/vegan butter.

How to Make Healthy French Toast

A few smart ingredient substitutions are key to creating French toast that’s healthier and just as delicious as the classic variations.

  • I swapped white bread out for sprouted whole-grain bread. This simple swap drastically increases the nutritional value of French toast and also adds additional texture and flavor. 
  • Instead of cooking the soaked pieces of bread in butter, I opted for olive oil. Just as effective, but far healthier. 
  • Canned coconut milk is not healthier than other milks, but it does add more flavor. It’s thick, creamy and super flavorful which is ideal for a French toast custard. 

Tips For Success

  1. It’s tempting to soak the bread slices in the custard for longer than specified. But stick to the 15 seconds per side as written in the recipe. This amount of time soaks up the ideal amount of custard (don’t want it to be soggy) and ensures there’s enough custard for each piece of bread. 
  2. Be sure to use a large nonstick skillet. And only cook two slices at a time. Overcrowding the pan will decrease the browning of the slices. To cook multiple slices at once, use a large griddle.
  3. To serve each slice warm, transfer the cooked slices of toast to a rack-lined baking sheet and keep warm in a low oven (200ºF) while the other batches cook.
french toast topped with berries, butter and maple syrup on a white plate with a green napkin set next to it


  • Make healthy french toast sticks by slicing the bread into 1-inch wide strips. Soack each piece 10 seconds per side. Dust cooked slices with cinnamon-sugar (coconut sugar or regular sugar).
  • Make this gluten-free by using gluten-free bread.
  • Amplify the coconut milk flavor by adding some coconut extract. Top the slices with whipped cream, sliced kiwis and a light sprinkling of lime zest. 

Serve Healthy French Toast With

Freezer tip: allow French toast slices to cook completely then layer between parchment or wax paper and transfer to an airtight freezer bag. Store in the freezer for up to two months. To reheat, simply pop a few slices in the toaster and toast until warmed through and crisp around the edges.

french toast topped with berries, butter and maple syrup on a white plate with a green napkin set next to it

If you give this Healthy French Toast recipe a try, be sure to let me know! Leave a comment with a star rating below. You can also snap a photo & tag @zestfulkitchen on Instagram. I love hearing about and seeing your ZK creations!

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french toast topped with berries, butter and maple syrup on a white plate with a green napkin set next to it

Easy & Delicious Healthy French Toast

  • Author: Lauren Grant
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 5 servings (10 slices) 1x
  • Category: Breakfast
  • Method: Stove top
  • Cuisine: French/American
  • Diet: Vegetarian


An easy French toast recipe that’s healthy and packed with flavor! Featuring a creamy coconut custard, high-fiber bread and heart-healthy olive oil.


  • 2 large eggs
  • 1 cup light canned coconut milk, unsweetened nut milk, or whole milk 
  • 1 tablespoon coconut sugar (or brown sugar)
  • 1 ½ teaspoons ground cinnamon
  • ½ teaspoon pure vanilla extract
  • ¼ teaspoon ground nutmeg
  • Pinch cardamom, optional 
  • Pinch kosher salt 
  • 5 teaspoons extra-virgin olive oil 
  • 10 slices sprouted whole-grain bread
  • Berries, banana slices and/or pure maple syrup for serving 


Heat oven to 200ºF (93ºC); line a baking sheet with a wire rack and set aside.

Beat eggs together in a large shallow dish or pie plate. Add coconut milk, sugar, cinnamon, vanilla, nutmeg, cardamom (if using) and salt. 

Preheat a large (10 or 12-inch) nonstick skillet over medium for 3 minutes. Meanwhile, dip two slices of bread in custard mixture until soaked, about 15 seconds per side. 

Add 1 teaspoon olive oil to skillet and swirl to coat. Place soaked bread slices in preheated skillet over medium heat and cook until dark brown and no longer wet, about 3–4 minutes per side. 

Transfer French toast slices to prepared sheet and keep warm in oven. Repeat with remaining bread slices, custard mixture, and olive oil until all of the custard has been used. 

Serve with desired toppings, such as butter, berries, and maple syrup. 

Additional topping ideas include: bananas, nut butter, yogurt, cinnamon-sugar, whipped cream. 


If you’re cooking these on a large griddle, brush the griddle with 1 tablespoon olive oil. Cooking time will be much less (8 minutes total) since you can cook these all at once, not in batches. 

Freeze any leftover canned coconut milk for use in curries, smoothies, coffee and more. 


  • Serving Size: 2 slices
  • Calories: 247
  • Sugar: 2.5g
  • Sodium: 192mg
  • Fat: 8g
  • Saturated Fat: 2g
  • Carbohydrates: 31g
  • Fiber: 6g
  • Protein: 11g
  • Cholesterol: 74mg

Keywords: french toast, healthy french toast, dairy-free french toast

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About The Author

Lauren Grant is a professional culinary food scientist, food writer, recipe developer, and food photographer. Lauren is a previous magazine editor and test kitchen developer and has had work published in major national publications including Diabetic Living Magazine, Midwest Living Magazine, Cuisine at Home Magazine,,, and more.

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