Mary Ellen Phipps, MPH, RDN, LD
Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!
Categories to Explore
- byMary Ellen Phipps, MPH, RDN, LD
- UpdatedJanuary 15, 2021
Jump to Recipe Print Recipe
This post is sponsored by Truvía® sweetener. All thoughts and ideas are my own.
This recipe is a diabetes-friendly sourdough French toast that everyone will love!
There are so many dishes that people with diabetes often find themselves thinking they can’t have, and French toast is definitely one of them. This sourdough French toast recipe is here to change that thanks to a few strategic ingredient swaps that make for a perfectly balanced and delicious way to start your day!
Can you make French toast with sourdough bread?
Yes! Using sourdough bread to make French toast adds a unique flavor and makes a dense and more filling end result!
But, why sourdough… what are some sourdough bread benefits?
Sourdough bread has risen in popularity in recent years, and especially during 2020 when many people took to trying to make their own sourdough starters at home during quarantine.
Sourdough bread is comparable in nutrients to yeast-leavened bread and it may even allow for better mineral absorption due to the additional reduction of phytates in the sourdough bread versus a traditional yeast bread.
What is the secret to good French toast?
I believe the true secret to good French toast is getting it nice and crispy on the outside and making sure it’s nice and fluffy and warm on the inside. But how do we do this? Cook it longer! Many people don’t cook their French toast long enough to let it get crispy on the outside.
How long should you soak French toast?
To get a truly dense and fluffy French toast you need to soak your bread for at least 10 minutes.
You’ll also see in the recipe below, we cook the French toast for about 5 minutes on each side, but if you don’t feel like it’s crispy enough by that point, you can definitely cook it for longer.
How to make diabetes-friendly French toast?
The key to make any dish diabetes-friendly, including this sourdough French toast, is to think about balancing your plate. Most French toast recipes are higher in sugar and carbohydrates and don’t include additions such as fruit, protein or plant based fat.
In the recipe below, we use frozen fruit and peanut butter instead of syrup. Frozen berries and peanut butter provide an extra boost of protein, fiber and deliciousness.
We also use two of my favorite Truvia® products. Instead of regular sugar and powdered sugar, I decided to use Truvia® Sweet Complete™ All-Purpose Sweetener and Truvia® Confectioners Sweetener.
Truvia® Sweet Complete™ All-Purpose Sweetener bakes and browns in recipes and sweetens and measures like sugar. I added some to the mixture we soaked our bread in to help our sourdough French toast get that classic golden-brown crisp on the outside…without adding any additional sugar.
And you can’t have French toast without a little powdered goodness on top, and Truvia® Confectioners Sweetener allows us to still enjoy that classic powdered sweetness without adding sugar.
Make sure to check out these other recipes using Truvia® sweeteners:
- Easy Oatmeal Breakfast Cookies
- Gluten Free Pumpkin Cheesecake Bars
My favorite toppings for sourdough bread French toast
Some of my favorite diabetes-friendly toppings for sourdough French toast are:
- Peanut butter
- Cashew butter
- Frozen blueberries
- Hemp seeds
- Chia seeds
- Pumpkin seeds
- Walnuts
- Truvia® Confectioners Sweetener
How do you make French toast crispy and not soggy when you reheat it?
Instead of heating your sourdough French toast in the microwave, use your air fryer, toaster oven, or toaster. These appliances will make your French toast crispy and not soggy.
Diabetes-Friendly Sourdough French Toast
This recipe is a diabetes-friendly sourdough French toast that everyone will love!
Print Recipe Pin Recipe
Rate this recipe!
4.58 from 7 votes
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: Breakfast
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: sourdough french toast
Servings: 2
Carbohydrates: 78g
Ingredients
- 1 large egg beaten
- ¼ cup whole milk
- 1 Tbsp Truvia® Sweet Complete™ All-Purpose Sweetener
- 1 tsp vanilla extract
- 1 tsp almond extract
- ½ tsp ground cinnamon
- 4 slices sourdough bread use gluten free sourdough if needed
- 2 Tbsp unsweetened peanut butter
- 1 cup frozen berries thawed
- 2 Tbsp Truvia® Confectioners Sweetener
Instructions
Have all of your ingredients out and ready to go.
Combine the egg, milk, Truvia® Sweet Complete™ All-Purpose Sweetener, vanilla extract, almond extract, and cinnamon in a bowl. Carefully whisk the mixture together until fully combined.
Layer your pieces of bread in a large baking dish or in a wide shallow bowl. Pour the egg mixture over the bread slices making sure to evenly cover them. Soak for 5 minutes and then rearrange the bread slices to ensure even saturation, and then soak for 5 more minutes.
While the bread is soaking, heat a large skillet over medium heat on your stovetop. (Make sure the pan is good and hot and has been heating for at least 5 minutes before moving on to the next step.)
Spray the pan with your preferred cooking oil spray.
Remove the bread from the dish, making sure to shake off any excess milk/egg mixture. Place the pieces of bread in the pan and cook for 4-5 minutes with a lid on the pan to help hold the heat in.
After 4-5 minutes, flip the French toast and cook for another 3-4 minutes with the lid on the pan.
Remove the French toast from the pan and transfer to two plates. Top your French toast evenly with the peanut butter, berries, and Truvia® Confectioners Sweetener.
Enjoy!
Notes
The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.
Nutrition information below was calculated using standard values for sourdough bread.
Truvia® Sweet Complete™ All-Purpose Granulated Sweetener contains chicory root fiber.This recipe has 6 grams of dietary fiber per serving.
This recipe contains 10g Erythritol (a sugar alcohol).
Nutrition
Serving: 2slices | Calories: 460kcal | Carbohydrates: 78g | Protein: 20g | Fat: 13g | Saturated Fat: 2.5g | Sodium: 650mg | Fiber: 6g | Sugar: 14g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!
More to explore...
3-Ingredient LowCarb Peanut Butter Cookies with Pistachios
December 5, 2023 No Comments
As a dietitian living with diabetes myself, I love creating delicious blood sugar friendly recipes like these Low Carb Peanut Butter Cookies with Pistachios!
Healthy Gluten Free Chicken Pot Pie
November 27, 2023 1 Comment
This Gluten Free Chicken Pot Pie recipe is delicious, easy, and a hit for the whole family!
Almond and Oat Flour Protein Cornbread
November 17, 2023 1 Comment
’Tis the season for all things fall, and in my house that includes this delicious protein cornbread recipe!
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Given the provided article featuring Mary Ellen Phipps, MPH, RDN, LD, it emphasizes her expertise as a diabetes dietitian, renowned for blending diabetes knowledge with culinary skills to create accessible recipes. As an enthusiast and expert in nutrition, particularly in the realm of diabetes management and culinary arts, I can confidently analyze and elucidate on various concepts integral to the article's content:
-
Diabetes-Friendly Recipes: Understanding the nuances of crafting meals that align with diabetes management involves balancing macronutrients, regulating sugar intake, and incorporating nutrient-dense ingredients. It requires knowledge about glycemic index/load, carbohydrate counting, and meal planning tailored to individual needs.
-
Ingredient Substitutions: Knowledge of strategic ingredient swaps to modify traditional recipes into diabetes-friendly versions. For instance, the article suggests using Truvía® Sweetener as a substitute for regular sugar, emphasizing its impact on glycemic control.
-
Culinary Modifications: Insights into culinary techniques to enhance the nutritional value of dishes without compromising taste and texture. For instance, soaking bread longer to improve the texture of French toast or using specific cooking methods (e.g., air fryer, toaster) to maintain crispiness when reheating.
-
Nutrient-Rich Ingredients: Identifying and incorporating nutrient-dense ingredients like whole grains (sourdough bread), fruits (frozen berries), and sources of healthy fats and proteins (peanut butter) to increase satiety, manage blood sugar levels, and provide essential nutrients.
-
Sugar Alternatives: Understanding and utilizing sugar substitutes like Truvía® Sweet Complete™ All-Purpose Sweetener and Truvía® Confectioners Sweetener that offer sweetness without spiking blood sugar levels.
-
Meal Planning and Nutrition Calculation: Acknowledging the importance of accurate nutritional information for meal planning, factoring in different product variations and ingredients used to compute macronutrient content.
-
Awareness of Diabetes-Friendly Products: Recognizing and utilizing specific products or brands tailored for individuals managing diabetes, like Truvía® sweeteners highlighted in the article.
-
Continuous Learning and Recipe Development: As evident from Mary Ellen Phipps' approach, continual exploration of new ingredients, culinary techniques, and their impact on diabetes management is crucial for developing innovative and enjoyable recipes.
These concepts underscore the expertise required to create diabetes-friendly recipes that are not only nutritious but also appealing in taste and presentation, offering individuals managing diabetes a wide array of enjoyable food options within their dietary constraints.
