Joy Bauer Weight Loss

RecipeMug French Toast

Nutrition Facts
Amount per Serving
  • Calories: 140
  • Protein: 12 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 24 mg
  • Dietary Fiber: 5 g
  • Total Sugar: 7 g
    • Natural Sugar: 3 g
    • Added Sugar: 4 g
  • Sodium: 290 mg

French toast fanatics, this recipe is for you! It’s sweet, it’s delicious, and there’s no skillet required. Plus, it packs 12 grams of protein, 5 grams of fiber, and clocks in at less than 150 calories — it’s a miracle in a mug.

  • Prep time
  • Total Time
This recipe makes 1 mug
  • 2 large egg whites
  • 2 tablespoons unsweetened almond milk (or any preferred type)
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon maple extract (or maple flavor)
  • 1 teaspoon maple syrup
  • Dash of ground cinnamon (about ⅛ teaspoon)
  • 2 slices whole grain light bread, diced into 1-inch cubes (look for one less than 50 calories)
  • 2 fresh medium-size strawberries, chopped (optional)

Mist inside of standard mug with oil spray.

In a small bowl, mix the egg whites, milk, vanilla extract, maple extract, maple syrup and cinnamon. Add bread pieces and mix to fully coat them.

Pour everything into mug and microwave for 45 seconds. Remove and gently stir everything (getting any bottom liquid mixed throughout). Place back in microwave for another 45 seconds or until French toast is set. Garnish with 2 chopped strawberries and enjoy!

*Alternatively, you can add the strawberries into the batter before microwaving.

Top with an additional teaspoon of maple syrup for 20 calories, if desired.