High Protein Gluten Free French Toast
Golden, protein-rich French toast made with fiber-packed bread and sugar-free syrup. A satisfying, comforting breakfast that keeps blood sugar steady without gluten or dairy.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Yumei + Lila
Yumei created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Knife and cutting board
Time saver
Store leftover cooked slices in an airtight container in the fridge for up to 2 days; reheat in a toaster for a crisp finish.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Whisk together 1 whole egg
- 01
Whisk together 1 whole egg
In a shallow bowl or pie dish, whisk together 1 whole egg, 2 tablespoons of egg whites, 1 tablespoon of unsweetened almond milk or water, and a pinch of ground cinnamon until fully combined and slightly frothy.
Look for: fully combined and slightly frothy
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat (around 350°F / 175°C) and lightly grease with a light coating of cooking oil if needed.
Tap card to mark done - 03
Dip each slice of bread into the…
Dip each slice of bread into the egg mixture, allowing it to soak for about 10 to 15 seconds per side until saturated but not falling apart.
Look for: saturated but not falling apart
Tap card to mark done - 04
Place the soaked bread slices into the…
Place the soaked bread slices into the preheated skillet. Cook for 2 to 3 minutes on the first side until golden brown and firm to the touch.
Look for: golden brown and firm to the touch
Tap card to mark done - 05
Flip carefully with a spatula and cook…
Flip carefully with a spatula and cook the second side for another 2 minutes until cooked through and golden.
Look for: cooked through and golden
Tap card to mark done - 06
Transfer the French toast to a plate…
Transfer the French toast to a plate and drizzle with 1 teaspoon of sugar-free maple syrup immediately before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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