Sunday brunches are made for French toast. The sweet bread-y goodness with a nice crispy crust is something that appeals to most people.

Take this recipe by Martha Stewart for example – leave it to her to whip out the classic in all its glory.

For 1 serving (2 pieces, no topping), Calories: 754 Carbohydrates: 38g Fat: 59g Protein: 20g Fibre: 2g Sugar: 5g

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Now tell me…

How do those soft, pillowy stacks of maple syrup coated goodies make you feel 30 minutes later?



…Hungry? Gasp.

Well, you see, the issue with traditional French toast is that is composed on almost all simple carbohydrates, and that is before you drizzle wizzle more on top with the maple syrup or honey.

Now, there is nothing wrong with carbohydrates, but a little balancing is in order here for this meal to be more filling, provide more nutrients and no lead to a sugar-induced coma.

How do we plan on fixing this? 

More fiber

More protein

No refined sugars.

I know what you’re thinking…. You’re thinking I took all the fun out of your french toast but look at this stack.

Now does this not look amazing?

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This is a much more balanced brunch and will keep you filling full and keep your energy up for hours.

And guess what? This lovely stack provides you with 7 g of filling fibre, 28 g of protein and a hit of vitamin A and C from the pumpkin. Plus, tis the season for all things pumpkin after all, am I right? I’ve also left out the whip cream and swapped in Greek yogurt and sprinkled it with cinnamon. Added some toasted pecans for a little more healthy fat.

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Pumpkin Protein French Toast

  • Servings: 2
  • Difficulty: Easy
  • Print

An indulgent seasonal dish that will provide you with lasting energy.


  • 4 slices Ezekiel (or other sprouted grain) bread
  • 1/3 cup egg whites
  • 1/2 scoop vanilla protein powder
  • 2 tbsp pure pumpkin puree (not pumpkin pie filling)
  • 1 tsp vanilla extract
  • 1/2 tsp Cinnamon


  1. Whisk vanilla protein powder, egg whites, pumpkin, and cinnamon in a shallow large bowl until well combined.
  2. Grease a large non stick frying pan or griddle and heat to medium high.
  3. Dredge both sides of bread in mixture and then place on heated pan. Cook on each side for 1-2 minutes or until crispy layer forms, then flip and cook for an additional 1-2 minutes until crispy layer forms.
  4. Serve immediately with whatever topping you’d like – I recommend Greek yogurt, cinnamon and toasted pecans 🙂

*For one serving (no toppings) Calories: 270 Carbohydrates: 34g Fat: 2g Protein: 28g Fibre: 7g Sugar: 4g

Thank you to Chelsea Cross BASc, MAN (C) for the recipes! Check Chelsea out here

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