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
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
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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Vegan French Toast
Enjoy this healthy take on one of your favorite breakfast foods, French Toast Vegan. Perfect for breakfast or brunch, this will leave your family smiling. Adapted from Dr. Neal Barnard's book, The Cancer Survivor's Guide.
- 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.
Sunday 7th of February 2021
Thanks for this recipe, Terri - another good one! I was a bit skeptical about the texture of the tofu-mix, but the bread soaked it well and they browned beautifully. So healthy, but tastes indulgent with maple syrup.
Monday 8th of February 2021
Hi Kathy- French toast is a nice little change in the breakfast rotation for us. I'm glad that you enjoyed it too. Thank you so much for the great feedback!
Sunday 11th of November 2018
Have you tried making these ahead and freezing them to get out on busy mornings? Wondering if they would freeze and reheat well
Monday 12th of November 2018
I haven't tried freezing these ahead. It seems plausible to me. Hope it works for you!
Saturday 5th of March 2016
Just looked at pan on Amazon and some reviews say the coating is just Teflon w/ some "stone" reinforcement so still the nasty, out gassing chems in mfg process and in your home!!!
The French toast looks GREAT!
Friday 4th of March 2016
I am intrigued by the cookware, but highly concerned that it is cast aluminum. Any knowledge would be appreciated, thanks. Recipe looks amazing!
Saturday 5th of March 2016
Hi Doug, Here is the information on the pan. "Utilizing STONEHENGE -- a safe and natural stone-derived coating from Germany, the Stone Earth Pan by Ozeri is the world's leading frying pan, delivering non-stick perfection while remaining absolutely free of PFOA, a harmful chemical used in traditional cookware. Conventional pans achieve their non-stick performance with the aid of PFOA (PerFluoroOctanoic Acid), which the EPA has classified as a 'persistent pollutant of the environment'. According to the EPA, once ingested PFOA is capable of remaining in people for a very long time, and has been shown to cause developmental and other adverse effects in laboratory animals. With the Stone Earth Pan's stone-derived coating from Germany, even under high temperatures, no harmful substances are ever released into the environment. This is because the Stone Earth Pan utilizes a natural coating derived from nature - not from a laboratory. The Stone Earth Pan's stone-based coating is completely free of PFOA, and far more durable and scratch-resistant than other non-stick surfaces. With better non-stick properties, the Stone Earth Pan allows you to saute, fry, bake, boil and braise with as little as half the amount of oil normally used, and cleaning is a breeze. The Stone Earth Pan by Ozeri is made of the highest quality die-cast aluminum that allows for even cooking and fantastic browning without hot spots. It boasts a magnetized bottom for rapid heat transfer on induction stoves, and a heat-resistant silicone coated handle. Your satisfaction is guaranteed. STONEHENGE coating made by Weilburger GmbH, Germany. Final pan assembly in China."
The die-cast aluminum is internal and sealed in a stone-based, natural coating, so no aluminium touches food. From everything I have read about the suspected harmful effects of cooking with aluminum from Physicians Committee, the concern is about aluminum actually touching food during heating. Hope you enjoy the French Toast!