This is a healthy take on Vegan French Toast, and one of my favorite breakfast options. Most of us know the traditional way to make it with eggs and butter. But, who knew there is a heart-healthy way to make it without all the saturated fat and oil?
Table of contents
This vegan French toast is great because it’s…
- Easy to make
- Great for breakfast or brunch
Perfect for breakfast or brunch, this will leave your family smiling.
What makes the batter for this healthy version of French toast?
Ingredients in healthy French toast
- maple syrup
- almond milk
No oil or eggs needed! Just mix all of that up in a blender, and you’re ready to batter the whole grain bread and cook.
Combine tofu, banana, plant milk, molasses, vanilla, and cinnamon in a blender and process until smooth.
Pour mixture into a shallow bowl and dip each slice of bread. Add each piece to a hot non-stick pan as soon as coated.
NOTE: I highly suggest using Ezekiel bread because it’s firmer and holds up well to turning in the non-stick pan.
Brown on both sides in the skillet. You will need to do this in several batches, depending on the size of your pan.
Remove from pan, sprinkle with a little more cinnamon, and serve.
Store leftovers in a covered container in the refrigerator. You can also freeze them quite well.
Cook in a non-stick pan
It is very important to use a good quality pan for this, otherwise, they will stick relentlessly to the pan.
The one I use is a Stone Earth Pan by Ozeri. It’s the best I’ve ever used. I know it is possible, maybe even likely, that there are better pans out there. But, my guess is that I couldn’t afford them. The Ozeri is very reasonable and does a great job.
Plant-based vegan sausage makes a great addition when serving this for breakfast. It is one of the many products that I like to order from MamaSezz meal delivery service. It comes ready to heat and eat, and it can also be frozen.
Protein in tofu
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains. The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.–LiveStrong
Is tofu healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease. This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. This short video will explain the benefits of soy.
For those that are soy-free, Happy Herbivore has great substitution ideas for tofu in her article, How to Replace Tofu.
Adapted from Dr. Neal Barnard’s book, The Cancer Survivor’s Guide.
Other great breakfast recipes
You might consider adding a little Smoked Tempeh Bacon for an even heartier meal to start the day!
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- 8 slices whole grain bread, I suggest Ezekiel or Dave's Killer Bread
- 8 oz silken tofu
- 1 banana, ripe
- 1/2 cup plant milk, or water
- 1 teaspoon black strap molasses or maple syrup
- 1 tablespoon vanilla
- 1/2 teaspoon ground cinnamon
1. Open tofu package and drain any water. If using shelf-stable
tofu, there won't be much water. For the refrigerated tofu, you'll need to
drain and then press all water out.
2. Combine tofu, banana, plant milk, molasses, vanilla, and cinnamon in a blender and process until smooth.
3. Pour mixture into a shallow bowl and dip each slice of bread. Add each piece to a hot non-stick pan as soon as coated.
4. Brown on both sides in the skillet. You will need to do this in several batches, depending on the size of your pan.
5. Remove from pan, sprinkle with a little more cinnamon, and serve.
6. Store leftovers in a covered container in the refrigerator. You can also freeze them quite well.
NOTE: I highly suggest using Ezekiel bread because it's firmer and holds up well to turning in the non-stick pan.
Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
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Nutrition Information:Yield: 8
Amount Per Serving: Calories: 145Total Fat: 3gCarbohydrates: 23gFiber: 3gSugar: 6gProtein: 7g
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.