Dairy-Free Protein French Toast
A hormone-balancing twist on a classic, using sprouted grain bread and a protein-rich egg soak without any dairy or added sugar.
Prep
5 min
Cook
8 min
Total
13 min
Makes about
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Whisk together the egg
- 01
Whisk together the egg
In a shallow bowl, whisk together the egg, almond milk, cinnamon, and vanilla extract until well combined.
Look for: well combined
Tap card to mark done - 02
Place the sprouted grain bread slices into…
Place the sprouted grain bread slices into the mixture, letting them soak for about 1 minute on each side until they have absorbed the liquid.
Look for: they have absorbed the liquid
Tap card to mark done - 03
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat and lightly coat with coconut oil.
Tap card to mark done - 04
Place the soaked bread in the skillet…
Place the soaked bread in the skillet and cook for 3-4 minutes per side, or until golden brown and slightly crisp.
Look for: golden brown and slightly crisp
Tap card to mark done - 05
Serve warm
Serve warm, topped with fresh berries for natural sweetness.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.