RecipeMug French Toast

Nutrition Facts
Amount per Serving
  • Calories: 300
  • Protein: 19 g
  • Total Fat: 14 g
    • Unsaturated Fat: 13 g
    • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 24 mg
  • Dietary Fiber: 6 g
  • Total Sugar: 10 g
    • Natural Sugar: 5 g
    • Added Sugar: 5 g
  • Sodium: 400 mg

French toast fanatics, this recipe is for you! It’s sweet, it’s delicious, and there’s no skillet required. Plus, it packs 19 grams of protein, 6 grams of fiber, and clocks in at 300 calories — it’s a miracle in a mug.

  • Prep time
  • Total Time
This recipe makes 1 mug
  • 1 egg
  • 1 egg white
  • 1 tablespoon unsweetened almond milk
  • ½ to 1 tablespoon natural peanut butter
  • ½ teaspoon vanilla extract
  • ¼ teaspoon maple extract
  • 1 teaspoon maple syrup
  • ½ teaspoon grated orange zest
  • Pinch kosher salt
  • ⅛ teaspoon ground cinnamon
  • 2 slices whole grain light bread diced into 1-inch cubes (look for one less than 50 calories)
  • 2 tablespoons blueberries or chopped strawberries, fresh or frozen

Mist the inside of a standard mug with oil spray.

In a small bowl, mix the egg, egg white, milk, peanut butter vanilla extract, maple extract, maple syrup, orange zest, kosher salt, and cinnamon. Add bread pieces and berries and mix to fully coat.

Pour everything into the mug and microwave for 45 seconds. Remove and gently stir everything (getting any bottom liquid mixed throughout). Place the mug back in the microwave for another 1 minute, or until French toast is set.

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

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Try my Blueberry Crisp and Feel-Good Overnight Oats!