maple cinnamon french toast.

by Janetha on May 29, 2011

in recipes

sometimes i am under the impression that french toast has to be paired with a protein to keep me full for longer than 10 minutes. not this stuff. i ate it around noon and was full for over five hours! the combination of the eggy (read: proteiny) french toast and stick-to-your-ribs nut butter made a lasting impression on my fullness level.

maple cinnamon french toast

makes 8-10 slices



  • 3 eggs
  • 1/2 cup milk of choice (i used 1%)
  • 1 tsp cinnamon + a few more shakes
  • 1 tsp maple extract
  • 8 slices of your favorite bread (this recipe could easily make up to 10 slices)
  • toppings of choice


heat griddle to 300 degrees or a large skillet to medium over the stove.

whisk eggs and milk together in a shallow bowl.

add 1 tsp cinnamon.


add 1 tsp maple extract.


whisk again.


saturate each side of the bread in the french toast batter.


place on your griddle or skillet, make sure you have sprayed it with cooking spray.


repeat with each slice. you may notice that you are lacking cinnamon after you have done a few slices, so don’t be afraid to add more cinnamon and whisk the batter again.


cook each side for about 2-3 minutes.




check out that dense, eggy layer! love.


once the slices are nice and crisp, remove from griddle.


top with whatever suits your fancy.

marshall topped his with mango butter, cherry jam, white chocolate peanut butter and bananas.


i topped mine with maple peanut butter, bananas and powdered sugar.


i like my french toast crispy on the outside and soggy on the inside.


for those of you who like numbers, i went ahead and calculated this one out.. basically because i was curious what the macronutrients were since the meal kept me SO full.


for my french toast, i used 3 slices of sunflower market’s oat bran bread at 50 calories per slice.. but each slice has 4 grams of protein! to calculate everything else, i simply took 1/3 of the recipe~ so one egg and 1/3 of 1/2 cup of milk.. then added the toppings: 2 tsp maple peanut butter, 1/3 of a banana and 1 tbsp powdered sugar.

it came out to 360 calories, 9g fat, 52g carbs and 22g protein. 


a ratio breakdown of 55/22/23.  not exactly the body for life ratios i typically aim for (which is 40/40/20 carb/protein/fat).. but the stats were still awesome!

now that i know how full this meal kept me, i see a lot more french toast in my future.


1. out of the three most popular “bready” breakfast items: pancakes, waffles or french toast, which is your favorite? mine is french toast, hands down, no questions asked.

2. what did you have for breakfast today? this was yesterday’s breakfast for me. today’s was effortless but delicious: kashi golean cereal with almond milk and coffee.

 xo. janetha g.

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Annette@EnjoyYourHealthyLife May 29, 2011 at 11:26 am

We actually just had a similar meal! And I was nicely satisfied from it :) I added tons of cinnamon, a pinch of protein powder (vanilla) and topped it with almond butter and strawbs. Delish!

I like your idea of adding maple extract though! I am going to try that. Thanks :)

Sarah May 29, 2011 at 11:42 am

What a coincidence..
I FINALLY got around to making your protein pancakes this morning!!!
They were absolutely DELISH.. and like you recommended on PBFingers post, I doubled the batch and put the rest in the fridge for later consumption.
I absolutely love breakfast. Most days I have breakfast items for 4 out of my 6 meals :) French toast, pancakes, waffles & crepes are loved equally by my belly.
ps. I’m having a hard time making my meals be 40/40/20.. what were some of your fav. snacks that are bfl friendly? I have to be @ school for 7 hours a day and can’t figure out how to pack snacks that stay good all day.

Janetha May 29, 2011 at 11:55 am

Glad you liked the pancakes! Actually, when I was in school, I took those pancakes to class with me in a ziplock bag! Ha! I smeared them with peanut butter and rolled them up so they were great portable protein packed snacks.

Some other snacks that I ate often when in school were:
-string cheese (2 sticks) with an apple
-homemade protein bars
-ready to drink shakes (EAS myoplex lite in chocolate fudge was my favorite)
-edamame (already shelled and in a ziplock bag)
-3 or 4 hard boiled egg whites (remove the yolks at home–the whites don’t have a stinkly odor in class!) with a piece of fruit

Hope this helps!

Averie (LoveVeggiesandYoga) May 29, 2011 at 11:50 am

French toast for sure, but honestly, havent had it in at least 10 yrs. Waffles at least 15 yrs. Pancakes, every once in awhile i will make vegan GF pancakes but honestly i just dont care enough to bother. I would rather just eat cookies or cake or brownies or something if I am going to eat a warm + sweet + doughy food :)

your French toast has me wanting some though!!!

Lauren May 29, 2011 at 11:57 am

Adore french toast but I never thought to add protein powder to the mix. Great idea love!

Janetha May 29, 2011 at 11:59 am

That is a great idea! haha.. but it wasn’t mine, since these didn’t have protein powder. But I know the BFL cookbook french toast recipe has protein powder in it.. never tried it myself.

Erica May 29, 2011 at 12:01 pm

Looks awesome Janetha! mmm french toast, so good! Its hard for me to pick a favorite out of those three…I make pancakes the most because they’re easiest (in fact, we’re having them for dinner tonight)….but my favorite is probably a good Belgian waffle . I had a big ole protein smoothie and fruit for breakfast today

Emma May 29, 2011 at 12:09 pm

Yum, this looks so good! I meant to make french toast this morning but had no eggs or bread..which really defeats the toast part of the breakfast. :)

Eleah May 29, 2011 at 12:18 pm

French toast is my favorite, too, but I usually make pancakes. My boyfriend makes much better french toast, so when I can convince him to, he does it! We make it w/o eggs, though.

kris (everyday oats) May 29, 2011 at 12:27 pm

It’s totally a toss up for me…I love ALL “bready” breakfast items! Today I went south of the border and had a breakfast taco with egg whites and cheese. I kinda wish I had chosen french toast for breakfast now…well, there’s always lunch!

Heather May 29, 2011 at 12:39 pm

Yum – that french toast looks amazing! Though, I’d pick pancakes over french toast anyday. I seriously love pancakes. :)
This morning I had a banana with homemade peanut butter. I was running out the door for Team Challenge training!
Have a great Sunday!

McIntosh May 29, 2011 at 12:51 pm

Crepes!!! With jam (apricot especially) or Karo syrup (childhood memories).

Growing up I never had waffles, fluffy thick pancakes or French toast. I guess it was a European thing….crepes galore though (:

Janetha May 29, 2011 at 12:58 pm

mmm, i love crepes! they are not very big around these parts, so i rarely have them.. but marshall has been asking me to make them. maybe you could give me a recipe!

McIntosh May 29, 2011 at 1:06 pm

Absolutely! I will call my mom pronto though here’s a little warning, she is one of those “just use a little of this and of that and if you don’t have that use this” types!

Killer crepes though along with everything else she used to concoct (:

Susan May 29, 2011 at 1:14 pm

1. Loving the new site.
2. LOL at the mystery mail in your last post.
3. Eggs and bread are all I need in life, yet it’s been a while since I’ve had french toast. Needs to change!

Happy Memorial Day!

tea-bag May 29, 2011 at 2:19 pm

i used to really like my mom’s french toast but i haven’t had pancakes/waffles/or french toast in years!
breakfast this morning was a combo of my new obsession: deb’s smoothies & an old obsession: kabocha
great start to my day!

Lindsey May 29, 2011 at 3:15 pm

That is a tough one, I love all bready breakfast items! But I will say that french toast is my favorite too! My Mom made it all the time when I was younger, so it brings back memories.
This morning I had your protein pancakes for the first time – they were delicious! On top I microwaved frozen strawberries and maple syrup together and put that on top of plain Greek yogurt!

Mama Pea May 29, 2011 at 3:23 pm

Is the person above me’s name really “tea-bag?” Wow.

My favorite is PANCAKES! I never really liked eggs+syrup, which bodes well for me now.

I had protein oat bran for breakfast this morning. Running late for church. Eaten in the car, naturally.

Christy May 29, 2011 at 3:34 pm

I prefer waffles to French toast. But I would be lying if I said I actually eat waffles a lot.

Heather (Heather's Dish) May 29, 2011 at 4:00 pm

i’m actually a waffle girl myself, but i do love french toast and pancakes too! nate is ADDICTED to french toast…as in if a place has it on the menu, he’s going to be ordering it :) sounds like a wonderful breakfast to me!

Julia May 29, 2011 at 4:18 pm

I had a banana before my run and then an english muffin and drippy egg sandwich after my run :) I <3 eggs…a lot.
I need to make french toast more often, I think the bread I usually buy discourages me from making it, as it has about 110 calories/slice. 2 slices probably wouldn't feel very satisfying, but maybe I'll give it a go sometime soon. Otherwise, I may just have to start buying bread that would work better :)

Abby May 29, 2011 at 4:58 pm

Yum! I haven’t had french toast forever!

Oh my gosh–that is a hard question. I love pancakes and french toast.

This morning I made the pancakes from your guest post @ PB Fingers with the cottage cheese three ways! They were tasty-I added some crushed pineapple and blueberries to the batter!

Valerie @ Spice In Our Life May 29, 2011 at 5:13 pm

We had french toast this AM. I made the BFL recipe and it was really good.

Krystina (Organically Me) May 29, 2011 at 5:37 pm

Looks great!

That’s a hard question! How about I just name my favorite of each? ;)

– Blueberry waffles
– Banana nut pancakes
– Challah french toast

I just had chobani blueberry yogurt and a small bowl of brown rice krispies with soymilk for bfast.

Meredith May 29, 2011 at 6:46 pm

where do you make your nutrition pie chart? so neat!

Janetha May 30, 2011 at 12:05 pm – i did a tutorial awhile back:

BroccoliHut May 29, 2011 at 7:41 pm

Delicious! I can’t choose between French toast and waffles as my favorite–they’re both so magical.
This morning I had my beloved banana-bloob oats.

Heather @ Kiss My Broccoli May 29, 2011 at 8:21 pm

I have been on a huge French toast kick lately, but my heart will always belong to pancakes! And of course, that is what I had for breakfast this morning…it IS Pancake Sunday after all!

kristen May 29, 2011 at 9:38 pm

I made french toast for my son this morning! but I stuck with panckes which is my favorite

Kelsey @ Clean Teen Kelsey May 29, 2011 at 10:56 pm

no way, I just made french toast for breakfast yesterday. :) It’s awesome. I love it so much!

Errign May 31, 2011 at 5:52 pm

I really love waffles the most, but sometimeeeees I get serious french toast cravings…nom nom nom!

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