This soft and warm Pumpkin Protein French Toast satisfies your sweet tooth with sweet cinnamon vanilla flavor in every bite. Packs 30 grams of protein so you can feel good about indulging!
Guess, what?!?!? I made you healthy pumpkin protein french toast and it’s the BOMB!
So, I’ve never been one for soggy bread, it’s really the only texture issue I have. So until I found out how to make healthy pancakes and now french toast, it wasn’t really my thing. That was until I learned how to make them using healthy ingredients. It’s not just that I’m a health nut, it’s that it’s denser and NOT SOGGY and therefore delicious.
Many of my Hungry Hobby RD clients have questions about bread. Is it healthy? Will it make you fat? (I literally cringe when I hear that question) What kind is the healthiest? The list goes on and on. So, I’m going to try and share my viewpoint without causing anger or mass hysteria. This will not be a conversation about gluten, but it will be a quick chat about bread, in general.
First of all, if you have a gluten or yeast intolerance bread will make you feel like crap. Personally, I’ve seen yeast problems with more of my clients than gluten, but that could just be a fluke. I’m not a fan of elimination diets, so, I usually recommend my clients use MRT/LEAP testing if we suspect food-related symptoms. If you are like me and are 100% certain that you could eat a brick of bread and have little reaction (other than the over-eating reaction) then it might help to start thinking about bread in these terms:
What is the quality of the bread you are consuming?
In general, bread should be made from minimal unprocessed ingredients. Look for the words “100% whole” wheat. Many products name use names like multi-grain to make it seem healthier. However, this is often just a mixture of unbleached white flour and whole grain flour. You have to read the ingredients list and qualify every single ingredient. I’m not a fan of double fiber, double protein, etc. Although I still love my low carb tortillas, I acknowledge they are low carb because of the addition of vital wheat gluten. Extracting that protein out of wheat and consuming it in large quantities may or may not be the best idea, research is unclear in this area. Given that there is a large amount of people who have already developed gluten sensitivities I use and advise caution in this area. Personally, I’ve shifted away from consuming and recommending those products in favor of those that use ingredients that contribute a higher protein and fiber level naturally, without having to extract it and add it back in.
How often are you consuming it?
Most Americans consume too much carbohydrate for their lifestyles, especially in the form of bread. If you had a muffin for breakfast, sandwich for lunch, and pasta for dinner. It isn’t the bread that is the problem, it is the lack of variety. Whole grains such as oats, quinoa, brown rice, and whole wheat (if not gluten-free) are nutrient-packed powerhouses and definitely healthy options. However, if you are ONLY consuming your carbohydrates in the form of processed grains or even whole grains you may be missing out on nutrients from other high-quality carbohydrates (see how to spot a good carb) such as potatoes and beans. Think of it this way, in general, you should eat food as close to its natural state as possible the majority of the time (no I’m not advocating a raw food diet either). My point is, many processing steps had to be taken before bread can be consumed, we often don’t do this ourselves. In the words of Michael Pollan, “Eat anything you want, just cook it yourself.”
[Tweet “Thoughts on bread by #Dietitian and Personal #Trainer Kelli Shallal @hungryhobby #health #nutrition #weightloss”]
Are you balancing your meal ?
For example, take your typical french toast. Made with refined flour white bread and then soaked in sugar. That is A LOT of simple carbohydrate to handle at once. On the other hand, this french toast uses a high-quality bread (I used Dave’s Killer Bread thin sliced 21 Whole Grains) which is already higher in protein and fiber. Then I used vanilla protein powder (I used Formulx) and egg whites mixed with pumpkin puree and cinnamon flavors to increase the sweetness without adding sugar and protein content. Now you’ve got french toast that is high in protein and fiber to help keep you full. Protein and fiber also promote steadier blood sugar levels (giving you steady energy all day.) It satisfies your sweet tooth but is more filling than the usual sugar soaked version.
So should you eat bread? Obviously, I’m putting up a recipe using it so I’ll let you draw your conclusions from that.
- 1/2 scoop vanilla protein powder
- 1/2 cup liquid egg whites
- 2T pumpkin puree
- 1tsp cinnamon
- 3 pieces of thin sliced whole grain bread (gluten free if needed)
- Whisk vanilla protein powder, egg whites, pumpkin, and cinnamon in a shallow large bowl until well combined.
- Grease a large non stick frying pan or griddle and heat to medium high.
- 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.
- Serve immediately with butter, jam, maple syrup or whatever you like!
You can find the nutrition estimate here.
[Tweet “Soft and warm, but filling and hardy! #Protein #Pumpkin French Toast via @hungryhobby #nutrition #weightloss”]
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