CHAPTER 4

PANCAKES AND FRENCH TOAST

PANCAKES AND FRENCH TOAST

PANCAKES

Crazy-Good Carrot-Cake Pancakes
Banana Pumpkin Pie Pancakes
Gimme S’more Pancakes
Fab-Five Banana Pancake Minis
Oatmeal Raisin Pancakes
Oat-rageous Chocolate Chip Pancake Minis
Hawaiian Pancakes
Rockin’Red Velvet Pancakes
Over the Rainbow Pancakes
Strawberry Short Stack
Banana Chocolate Chip Pancakes
Maple Bacon Pancakes
Apple Cinnamon Sugar Pancakes

 

FRENCH TOAST

Classic Cinnalicious French Toast
French-Toasted Waffles
Classic Cinnalicious French Toast Nuggets
Pumpkin Cheesecake French Toast Bites
PB&J French Toast Nuggets
Cannoli-Stuffed French Toast Nuggets
Hawaiian French Toast Nuggets
Apple & Cream Cheese Stuffed French Toast Nuggets
Overstuffed PB ’n Banana French Toast
Cookies ’n Cream French Toast
Stuffed French-Toasted English Muffin
PB ’n Bacon Stuffed French Toast
Jammed with Cheese Stuffed French Toast
Cinnamon Raisin Stuffed French Toast
The Big Apple French Toast Casserole
Strawberry Banana French Toast Casserole

Sweet breakfast foods that are LOW in calories and fat—and HIGH in deliciousness. They’re right here!

PANCAKE POINTERS!

* For pancakes packed with goodies like chopped fruit, use a spoon or spatula to even out the batter in the skillet. This way, your pancakes will cook evenly.

* The first pancake generally takes the longest to cook, so keep an eye on that second one; it’ll cook faster!

FABULOUS FRENCH TOAST 411:

* Wondering why these recipes call for nonstick spray AND light butter? The spray keeps your food from sticking to the skillet, while the butter’s job is to add flavor. It’s the perfect way to keep those calories and fat grams in check without sacrificing deliciousness!

* If you prefer egg whites instead of egg sub, swap away! A ¼ cup of egg substitute is equal to about 2 large egg whites.

A QUICK GUIDE TO SYMBOLS:

15 Minutes or Less

 

This symbol lets you know a recipe should take you no more than fifteen minutes from start to finish! That includes prep and cook time.

30 Minutes or Less

 

Just like the 15-minute version, this one points out recipes that take 30 minutes or less to whip up.

Meatless

 

You guessed it—no meat here! That includes beef, poultry, and fish. Some recipes give the option of a meatless ingredient. If you want your meal without meat, go with the meatless choice.

Single Serving

 

Pretty straightforward. These are recipes for one.

5 Ingredients or Less

 

Fans of HG know that we like to keep things simple. contain just five ingredients or less!

Photos

 

These recipes can seen in one of The book’s photo inserts. The number the symbol tells you which insert. Find photos of all the recipes at hungry-girl.com/books!

PANCAKES

Super-fluffy and very yummy—batter up!

CRAZY-GOOD CARROT-CAKE PANCAKES

You’ll Need: small microwave-safe bowl, medium microwave-safe bowl, large bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 15 minutes

 

Entire recipe (2 glazed pancakes):
290 calories, 1.5g fat, 510mg sodium, 54g carbs, 8g fiber, 15g sugars, 16g protein

 

INGREDIENTS

 

Glaze

1 tablespoon light vanilla soymilk
1 no-calorie sweetener packet
1/2 teaspoon powdered sugar
1/8 teaspoon vanilla extract
1 tablespoon fat-free cream cheese, room temperature

 

Pancakes

¼ cup shredded carrots, chopped
2 tablespoons canned pure pumpkin
2 tablespoons crushed pineapple packed in juice, drained
2 tablespoons light vanilla soymilk
¼ cup fat-free liquid egg substitute
1 tablespoon raisins
1/2 teaspoon vanilla extract
1/3 cup whole-wheat flour
1 no-calorie sweetener packet
¾ teaspoon cinnamon
1/2 teaspoon pumpkin pie spice
¼ teaspoon baking powder
Dash salt

 

DIRECTIONS

Mix all glaze ingredients except cream cheese in a small microwave-safe bowl. Add cream cheese and microwave for 30 seconds, or until softened. Stir until smooth.

 

Place carrots and 1 tablespoon water in a medium microwave-safe bowl. Cover and microwave for 1 minute, or until softened. Mix in pumpkin, pineapple, soymilk, egg substitute, raisins, vanilla extract, and 2 tablespoons water.

 

In a large bowl, stir together all other pancake ingredients. Mix in carrot-pumpkin mixture.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook just until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Spread glaze over pancakes and eat up!

 

MAKES 1 SERVING

BANANA PUMPKIN PIE PANCAKES

You’ll Need: medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes): 229 calories, 2.5g fat, 395mg sodium, 38.5g carbs, 5.5g fiber, 8g sugars, 13g protein

 

INGREDIENTS

1/3 cup old-fashioned oats
1 tablespoon dry pancake mix
1 no-calorie sweetener packet
¼ teaspoon pumpkin pie spice
¼ teaspoon cinnamon
Dash salt
1/3 cup fat-free liquid egg substitute
3 tablespoons mashed extra-ripe banana
2 tablespoons canned pure pumpkin
¼ teaspoon vanilla extract

 

DIRECTIONS

In a medium bowl, mix oats, pancake mix, sweetener, pumpkin pie spice, cinnamon, and salt. Mix in all remaining ingredients.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

GIMME S’MORE PANCAKES

You’ll Need: medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes): 281 calories, 3.25g fat, 523mg sodium, 52g carbs, 5.5g fiber, 14.5g sugars, 13g protein

 

INGREDIENTS

1/3 cup whole-wheat flour
1/2 teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
¼ cup fat-free liquid egg substitute
1 tablespoon light vanilla soymilk
1/2 tablespoon mini semi-sweet chocolate chips
10 mini marshmallows, halved
1/2 tablespoon light chocolate syrup
2 tablespoons Fat Free Reddi-wip
2 low-fat honey graham crackers (1/2 sheet), crushed

 

DIRECTIONS

In a medium bowl, mix flour, baking powder, sweetener, and salt. Mix in egg substitute, soymilk, and 2 tablespoons water. Fold in chocolate chips and halved marshmallows; make sure marshmallows don’t stick together.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Top pancakes with chocolate syrup, Reddi-wip, and crushed graham crackers. Enjoy!

 

MAKES 1 SERVING

FAB-FIVE BANANA PANCAKE MINIS

You’ll Need: medium bowl, skillet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes

 

Entire recipe (5 mini pancakes):
185 calories, 1g fat, 343mg sodium, 37g carbs, 5g fiber, 7.5g sugars, 9.5g protein

 

INGREDIENTS

¼ cup whole-wheat flour
¼ teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
Dash cinnamon
¼ cup mashed extra-ripe banana
3 tablespoons fat-free liquid egg substitute
1 tablespoon light vanilla soymilk
1/8 teaspoon vanilla extract

 

DIRECTIONS

In a medium bowl, mix flour, baking powder, sweetener, salt, and cinnamon. Mix in all remaining ingredients.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add batter to form 5 mini pancakes. Cook just until they begin to bubble and are solid enough to flip, about 2 minutes. Flip and cook until lightly browned and cooked through, about 2 more minutes. Enjoy!

 

MAKES 1 SERVING

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OATMEAL RAISIN PANCAKES

You’ll Need: medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes): 299 calories, 1.5g fat, 652mg sodium, 59.5g carbs, 7g fiber, 20g sugars, 13g protein

 

INGREDIENTS

1/3 cup whole-wheat flour
2 tablespoons old-fashioned oats
2 teaspoons brown sugar (not packed)
1/2 teaspoon baking powder
¼ teaspoon cinnamon
1/8 teaspoon salt
¼ cup fat-free liquid egg substitute
1/8 teaspoon vanilla extract
2 tablespoons raisins (not packed), chopped

 

Optional toppings: Fat Free Reddi-wip, sugar-free pancake syrup

 

DIRECTIONS

In a medium bowl, mix flour, oats, brown sugar, baking powder, cinnamon, and salt. Stir in egg substitute, vanilla extract, and ¼ cup water. Fold in raisins; make sure they don’t stick together.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

OAT-RAGEOUS CHOCOLATE CHIP PANCAKE MINIS

You’ll Need: medium bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes

 

Entire recipe (5 mini pancakes):
179 calories, 3.25g fat, 341 mg sodium, 28g carbs, 3.5g fiber, 5g sugars, 9.5g protein

 

INGREDIENTS

3 tablespoons old-fashioned oats
2 tablespoons whole-wheat flour
¼ teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
3 tablespoons fat-free liquid egg substitute
1 tablespoon light vanilla soymilk
1/8 teaspoon vanilla extract
1/2 tablespoon mini semi-sweet chocolate chips

 

DIRECTIONS

In a medium bowl, mix oats, flour, baking powder, sweetener, and salt. Mix in egg substitute, soymilk, vanilla extract, and 1 tablespoon water. Fold in chocolate chips.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add batter to form 5 mini pancakes. Cook just until they begin to bubble and are solid enough to flip, about 2 minutes. Flip and cook until lightly browned and cooked through, about 2 more minutes. Enjoy!

 

MAKES 1 SERVING

HAWAIIAN PANCAKES

You’ll Need: medium bowl, skillet, nonstick spray, plate
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes):
251 calories, 2g fat, 800mg sodium, 41g carbs, 5g fiber, 8.5g sugars, 16.5g protein

 

INGREDIENTS

1/3 cup whole-wheat flour
1/2 teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
¼ cup fat-free liquid egg substitute
1/8 teaspoon vanilla extract
1 ounce (about 2 slices) Canadian bacon, chopped
¼ cup crushed pineapple packed in juice, lightly drained

 

DIRECTIONS

In a medium bowl, mix flour, baking powder, sweetener, and salt. Mix in egg substitute, vanilla extract, and ¼ cup water. Stir in Canadian bacon and pineapple.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

ROCKIN’ RED VELVET PANCAKES

You’ll Need: small microwave-safe bowl, tall glass, medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe (2 iced pancakes): 273 calories, 3g fat, 717mg sodium, 46g carbs, 7.5g fiber, 9g sugars, 17.5g protein

 

INGREDIENTS

 

Icing

2 tablespoons Cool Whip Free (thawed)
1 tablespoon fat-free cream cheese, room temperature
1 no-calorie sweetener packet

 

Pancakes

1 packet hot cocoa mix with 20 to 25 calories
1 tablespoon unsweetened cocoa powder
1 teaspoon mini semi-sweet chocolate chips
1/3 cup whole-wheat flour
1/2 teaspoon baking powder
2 no-calorie sweetener packets
Dash salt
¼ cup fat-free liquid egg substitute
1 tablespoon light vanilla soymilk
3 drops red food coloring

 

DIRECTIONS

In a small microwave-safe bowl, mix all icing ingredients until smooth.

 

Place cocoa mix, cocoa powder, and 1/2 teaspoon chocolate chips in a tall glass. Add ¼ cup very hot water and stir until mostly dissolved.

 

In a medium bowl, mix flour, baking powder, sweetener, and salt. Stir in cocoa mixture, egg substitute, soymilk, and food coloring. Fold in remaining 1/2 teaspoon chocolate chips.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake.

 

Microwave icing for 20 seconds, or until warm. Spread over pancakes and eat up!

 

MAKES 1 SERVING

OVER THE RAINBOW, PANCAKES

You’ll Need: medium bowl, whisk, skillet, nonstick spray, plate
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes): 267 calories, 3g fat, 501 mg sodium, 49g carbs, 3.5g fiber, 16g sugars, 10.5g protein

 

INGREDIENTS

¼ cup whole-wheat flour
2 tablespoons moist-style yellow cake mix
1/2 teaspoon baking powder
1 no-calorie sweetener packet
¼ cup fat-free liquid egg substitute
1/8 teaspoon almond extract
2 teaspoons rainbow sprinkles

 

Optional topping: Fat Free Reddi-wip

 

DIRECTIONS

In a medium bowl, mix flour, cake mix, baking powder, and sweetener. Add egg substitute, almond extract, and ¼ cup water. Whisk until smooth. Stir in sprinkles.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

STRAWBERRY SHORT STACK

You’ll Need: 2 medium bowls, small microwave-safe bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 15 minutes

 

Entire recipe:
289 calories, 1.75g fat, 471mg sodium, 60.5g carbs, 7.5g fiber, 7g sugars, 14g protein

 

INGREDIENTS

1/3 cup whole-wheat flour
2 tablespoons old-fashioned oats
1/2 teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
¼ cup fat-free liquid egg substitute
1 tablespoon light vanilla soymilk
2 tablespoons sugar-free strawberry jam/preserves
1/2 cup sliced strawberries
¼ cup Cool Whip Free (thawed)

 

Optional toppings: Fat Free Reddi-wip, sugar-free pancake syrup

 

DIRECTIONS

In a medium bowl, mix flour, oats, baking powder, sweetener, and salt. Stir in egg substitute, soymilk, and 2 tablespoons water.

 

In a small microwave-safe bowl, microwave jam/preserves for 20 seconds, or until softened. Stir into the medium bowl.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Plate and let slightly cool.

 

In another medium bowl, lightly mix strawberries with Cool Whip. Evenly spoon mixture over one pancake and lightly top with the other pancake. Woohoo!

 

MAKES 1 SERVING

BANANA CHOCOLATE CHIP PANCAKES

You’ll Need: medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe (2 pancakes): 328 calories, 4.5g fat, 648mg sodium, 61g carbs, 8g fiber, 14.5g sugars, 13.5g protein

 

INGREDIENTS

1/3 cup whole-wheat flour
2 tablespoons old-fashioned oats
1/2 teaspoon baking powder
1 no-calorie sweetener packet
1/8 teaspoon salt
Dash cinnamon
¼ cup fat-free liquid egg substitute
1/3 cup mashed extra-ripe banana
1/8 teaspoon vanilla extract
2 teaspoons mini semi-sweet chocolate chips

 

Optional toppings: Fat Free Reddi-wip, sugar-free pancake syrup

 

DIRECTIONS

In a medium bowl, mix flour, oats, baking powder, sweetener, salt, and cinnamon. Mix in egg substitute, banana, vanilla extract, and ¼ cup water. Stir in chocolate chips.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

MAPLE BACON PANCAKES

You’ll Need: skillet, microwave-safe plate (optional), medium bowl, nonstick spray, plate
Prep: 5 minutes
Cook: 15 minutes

 

Entire recipe (2 pancakes): 217 calories, 3g fat, 685mg sodium, 34.5g carbs, 5g fiber, 1g sugars, 14g protein

 

INGREDIENTS

1 slice center-cut bacon or turkey bacon
1/3 cup whole-wheat flour
1/2 teaspoon baking powder
1 no-calorie sweetener packet
Dash salt
¼ cup fat-free liquid egg substitute
1 tablespoon sugar-free pancake syrup
¼ teaspoon maple extract

 

DIRECTIONS

Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Finely chop or crumble.

 

In a medium bowl, mix flour, baking powder, sweetener, and salt. Mix in egg substitute, syrup, maple extract, and 3 tablespoons water.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Evenly top with half of the bacon. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

APPLE CINNAMON SUGAR PANCAKES

You’ll Need: microwave-safe bowl, medium bowl, skillet, nonstick spray, plate
Prep: 10 minutes
Cook: 15 minutes

 

Entire recipe (2 pancakes):
255 calories, 1g fat, 671mg sodium, 51g carbs, 6.5g fiber, 16g sugars, 11.5g protein

 

INGREDIENTS

1/2 teaspoon cornstarch
1/2 cup chopped apple
1 tablespoon brown sugar (not packed)
¼ teaspoons plus 1 dash cinnamon
2 dashes salt
1/3 cup whole-wheat flour
1/2 teaspoon baking powder
1 no-calorie sweetener packet
¼ cup fat-free liquid egg substitute
¼ teaspoon vanilla extract

 

Optional toppings: sugar-free pancake syrup, Fat Free Reddi-wip

 

DIRECTIONS

In a microwave-safe bowl, mix cornstarch with 2 teaspoons water. Add apple, brown sugar, ¼ teaspoon cinnamon, and a dash salt. Toss to coat. Cover and microwave for 1 minute, or until softened. Mix well.

 

In a medium bowl, mix flour, baking powder, sweetener, remaining dash cinnamon, and remaining dash salt. Stir in egg substitute, vanilla extract, and ¼ cup water. Fold in apple mixture.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add half the batter to form a large pancake. Cook until it begins to bubble and is solid enough to flip, 2 to 3 minutes. Flip and cook until lightly browned and cooked through, 1 to 2 minutes. Plate pancake and set aside.

 

Remove skillet from heat, re-spray, and return to medium-high heat. Repeat to make a second pancake. Enjoy!

 

MAKES 1 SERVING

FRENCH TOAST

French toast is typically a calorie-and-fat-fest, but we do things differently in HG Land …

CLASSIC CINNALICIOUS FRENCH TOAST

You’ll Need: wide bowl, large skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes

 

Entire recipe:
226 calories, 4.5g fat, 549mg sodium, 31g carbs, 8g fiber, 4g sugars, 18g protein

 

INGREDIENTS

1/2 cup fat-free liquid egg substitute
1/2 teaspoon cinnamon
¼ teaspoon vanilla extract
1 no-calorie sweetener packet
2 teaspoons light whipped butter or light buttery spread
3 slices light bread

 

DIRECTIONS

In a wide bowl, mix egg substitute, ¼ teaspoon cinnamon, vanilla extract, and sweetener.

 

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat bread on all sides with egg mixture.

 

Cook bread until golden brown, 1 to 2 minutes per side.

 

Top with remaining ¼ teaspoon cinnamon and enjoy!

 

MAKES 1 SERVING

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FRENCH-TOASTED WAFFLES

You’ll Need: wide bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe (2 waffles):
274 calories, 6g fat, 807mg sodium, 41.5g carbs, 3.25g fiber, 6.5g sugars, 16g protein

 

INGREDIENTS

2 frozen low-fat waffles
1/2 cup fat-free liquid egg substitute
1/2 teaspoon vanilla extract
¼ teaspoons cinnamon
2 teaspoons light whipped butter or light buttery spread
¼ cup sugar-free pancake syrup
1 teaspoon powdered sugar

 

DIRECTIONS

Lightly toast waffles. In a wide bowl, mix egg substitute, vanilla extract, and cinnamon.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat waffles on all sides with egg mixture.

 

Cook waffles until golden brown, 3 to 4 minutes per side.

 

Top with syrup, sprinkle with powdered sugar, and enjoy!

 

MAKES 1 SERVING

 

HG French toast nuggets are made with HOT DOG buns. Weird? Sorta.

But they’re AMAZING …

CLASSIC CINNALICIOUS FRENCH TOAST NUGGETS

You’ll Need: wide bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes

 

Entire recipe (8 nuggets): 147 calories, 4.5g fat, 360mg sodium, 19.5g carbs, 5g fiber, 3g sugars, 10g protein

 

INGREDIENTS

1/2 teaspoon sugar-free French vanilla powdered creamer
¼ cup fat-free liquid egg substitute
1 dash cinnamon
1 light hot dog bun
2 teaspoons light whipped butter or light buttery spread

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix powdered creamer with 1/2 tablespoon hot water and stir to dissolve. Add egg substitute and cinnamon. Stir well.

 

Split bun in half. Cut each half widthwise into 4 pieces, leaving you with 8 “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes. Enjoy!

 

MAKES 1 SERVING

NUGGET-FLIPPIN’ TIP!

Tongs are a good tool … Try ’em!

PUMPKIN CHEESECAKE FRENCH TOAST BITES

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes

 

Entire recipe (4 nuggets): 182 calories, 4.5g fat, 520mg sodium, 24.5g carbs, 3.5g fiber, 5g sugars, 12.5g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
1 no-calorie sweetener packet
2 tablespoons fat-free cream cheese, room temperature
1 tablespoon canned pure pumpkin
¼ teaspoon pumpkin pie spice
1 light hot dog bun
2 teaspoons light whipped butter or light buttery spread
2 tablespoons Fat Free Reddi-wip

 

Optional dip: sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, 1/2 teaspoon vanilla extract, ¼ teaspoon cinnamon, and half of sweetener.

 

In a small bowl, thoroughly mix cream cheese, pumpkin, pumpkin pie spice, remaining ¼ teaspoon vanilla extract, remaining ¼ teaspoon cinnamon, and remaining half of sweetener.

 

Open bun without separating the halves. Spread cream cheese mixture onto one half and lightly press to seal. Slice into four “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes.

 

Serve topped with Reddi-wip!

 

MAKES 1 SERVING

PB&J FRENCH TOAST NUGGETS

You’ll Need: wide bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes

 

Entire recipe (4 nuggets): 267 calories, 10g fat, 448mg sodium, 32.5g carbs, 6.5g fiber, 10.5g sugars, 13.5g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
1/2 teaspoon vanilla extract
¼ teaspoons cinnamon
1 light hot dog bun
1 tablespoon reduced-fat peanut butter, room temperature
1 tablespoon low-sugar grape jelly or strawberry preserves
2 teaspoons light whipped butter or light buttery spread

 

Optional toppings: powdered sugar, sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, vanilla extract, and cinnamon.

 

Open bun without separating the halves. Spread peanut butter onto one half, top with jelly or preserves, and lightly press to seal. Slice into four “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes. Enjoy!

 

MAKES 1 SERVING

CANNOLI-STUFFED FRENCH TOAST NUGGETS

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes

 

Entire recipe (4 nuggets): 228 calories, 6.5g fat, 395mg sodium, 31g carbs, 3g fiber, 10.5g sugars, 12.5g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
¼ teaspoons cinnamon
1 teaspoon vanilla extract
3 tablespoons fat-free ricotta cheese
1 no-calorie sweetener packet
2 teaspoons mini semi-sweet chocolate chips
1 light hot dog bun
2 teaspoons light whipped butter or light buttery spread
1/2 teaspoon powdered sugar

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, cinnamon, and 1/2 teaspoon vanilla extract.

 

In a small bowl, mix ricotta cheese, sweetener, and remaining 1/2 teaspoon vanilla extract. Fold in chocolate chips.

 

Open bun without separating the halves. Spoon ricotta mixture onto one half and lightly press to seal. Slice into four “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes.

 

Serve sprinkled with powdered sugar and enjoy!

 

MAKES 1 SERVING

Can’t find 80-calorie light buns?

 

Just get the lowest-calorie hot dog buns you see and adjust the calorie count accordingly. Bonus points if they have fiber!

HAWAIIAN FRENCH TOAST NUGGETS

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes

 

Entire recipe (4 nuggets):
259 calories, 6.5g fat, 570mg sodium, 37.5g carbs, 7g fiber, 17.5g sugars, 14.5g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
1/2 teaspoon coconut extract
¼ teaspoons cinnamon
¼ cup crushed pineapple packed in juice, drained, blotted dry
2 tablespoons fat-free cream cheese, room temperature
1 tablespoon shredded sweetened coconut
1 teaspoon brown sugar (not packed)
1 light hot dog bun
2 teaspoons light whipped butter or light buttery spread

 

Optional toppings: powdered sugar, sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, coconut extract, and cinnamon.

 

In a small bowl, mix pineapple, cream cheese, shredded coconut, and brown sugar.

 

Open bun without separating the halves. Spoon pineapple mixture onto one half and lightly press to seal. Slice into four “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes. Enjoy!

 

MAKES 1 SERVING

APPLE & CREAM CHEESE STUFFED FRENCH TOAST NUGGETS

You’ll Need: wide bowl, small microwave-safe bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe (4 nuggets):
206 calories, 4.5g fat, 533mg sodium, 28.5g carbs, 6.5g fiber, 8.5g sugars, 13.5g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
¼ cusp diced apple
1 no-calorie sweetener packet
2 tablespoons fat-free cream cheese, room temperature
1 light hot dog bun
2 teaspoons light whipped butter or light buttery spread

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, vanilla extract, and ¼ teaspoon cinnamon.

 

In a small microwave-safe bowl, top apple with sweetener and remaining ¼ teaspoon cinnamon; toss to coat. Microwave for 1 minute, or until softened. Mix in cream cheese.

 

Open bun without separating the halves. Spoon apple mixture onto one half and lightly press to seal. Slice into four “nuggets.”

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom of the skillet. Meanwhile, coat nuggets on all sides with egg mixture.

 

Cook nuggets, flipping occasionally, until golden brown on all sides, 3 to 4 minutes

 

MAKES 1 SERVING

OVERSTUFFED PB ’N BANANA FRENCH TOAST

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe: 327 calories, 8.5g fat, 700mg sodium, 48.5g carbs, 7.25g fiber, 11g sugars, 18g protein

 

INGREDIENTS

1/3 cup fat-free liquid egg substitute
1¼ teaspoons vanilla extract
1/2 teaspoon plus 1 dash cinnamon
1 no-calorie sweetener packet
1 tablespoon fat-free cream cheese, room temperature
2 teaspoons reduced-fat peanut butter, room temperature
2 slices light white bread
1/2 small banana, sliced
2 teaspoons light whipped butter or light buttery spread
¼ cup sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, 1 teaspoon vanilla extract, ¼ teaspoon cinnamon, and half of the sweetener.

 

In a small bowl, thoroughly mix cream cheese, peanut butter, remaining ¼ teaspoon vanilla extract, ¼ teaspoon cinnamon, and remaining half of sweetener. Gently spread mixture onto one slice of bread. Top with banana, remaining dash cinnamon, and the other bread slice. Lightly press to seal.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg mixture.

 

Cook sandwich until golden brown, 2 to 3 minutes per side.

 

Serve with syrup for dipping. Enjoy!

 

MAKES 1 SERVING

COOKIES ’N CREAM FRENCH TOAST

You’ll Need: wide bowl, small bowl, skillet, nonstick spray, plate
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe: 237 calories, 5.5g fat, 611 mg sodium, 31.5g carbs, 5g fiber, 9.5g sugars, 16g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
2 tablespoons fat-free cream cheese, room temperature
2 chocolate graham crackers (1/2 sheet), crushed
¼ teaspoon vanilla extract
1 no-calorie sweetener packet
2 slices light bread
2 teaspoons light whipped butter or light buttery spread
1 teaspoon light chocolate syrup
1/2 teaspoon powdered sugar

 

DIRECTIONS

Place egg substitute in a wide bowl.

 

In a small bowl, mix cream cheese, crushed graham crackers, vanilla extract, and sweetener. Spread onto one slice of bread. Top with the other bread slice and lightly press to seal.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg substitute.

 

Cook sandwich until golden brown, 2 to 3 minutes per side. Plate and top with chocolate syrup and powdered sugar!

 

MAKES 1 SERVING

STUFFED FRENCH-TOASTED ENGLISH MUFFIN

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe: 208 calories, 4.5g fat, 409mg sodium, 35g carbs, 6.5g fiber, 9g sugars, 11 protein

 

INGREDIENTS

1 light English muffin
3 tablespoons fat-free liquid egg substitute
1/2 teaspoon vanilla extract
¼ teaspoon cinnamon
1 tablespoon fat-free cream cheese, room temperature
1/2 teaspoon powdered sugar
1 tablespoon low-sugar preserves/jelly/jam (any flavor)
2 teaspoons light whipped butter or
light buttery spread

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

Split English muffin and lightly toast.

 

In a wide bowl, mix egg substitute, vanilla extract, and cinnamon.

 

In a small bowl, mix cream cheese with powdered sugar. Evenly spread on split sides of English muffin halves.

 

Spread preserves/jelly/jam over cream cheese on one muffin half. Top with the other muffin half, split-side down.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg mixture.

 

Cook sandwich until golden brown, 2 to 3 minutes per side. Eat up!

 

MAKES 1 SERVING

PB ’N BACON STUFFED FRENCH TOAST

You’ll Need: skillet, microwave-safe plate (optional), wide bowl, small bowl, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe: 281 calories, 11g fat, 668mg sodium, 27g carbs, 6g fiber, 5g sugars, 19g protein

 

INGREDIENTS

1 slice center-cut bacon or turkey bacon
¼ cup fat-free liquid egg substitute
1 teaspoon vanilla extract
¼ teaspoon plus 1 dash cinnamon
1 tablespoon fat-free cream cheese, room temperature
2 teaspoons reduced-fat peanut butter, room temperature
1 no-calorie sweetener packet
2 slices light bread
2 teaspoons light whipped butter or light buttery spread

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Chop or crumble.

 

In a wide bowl, mix egg substitute, vanilla extract, and ¼ teaspoon cinnamon.

 

In a small bowl, mix cream cheese, peanut butter, sweetener, and remaining dash cinnamon. Gently spread mixture onto one slice of bread. Top with bacon and the other bread slice. Lightly press to seal.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg mixture.

 

Cook sandwich until golden brown, 2 to 3 minutes per side. Enjoy!

 

MAKES 1 SERVING

JAMMED WITH CHEESE STUFFED FRENCH TOAST

You’ll Need: wide bowl, skillet, nonstick spray
Prep: 10 minutes
Cook: 10 minutes

 

Entire recipe: 263 calories, 5.5g fat, 810mg sodium, 42g carbs, 5.25g fiber, 4g sugars, 18.5g protein

 

INGREDIENTS

1/2 cup fat-free liquid egg substitute
1/2 teaspoon vanilla extract
¼ teaspoon cinnamon
2 slices light white bread
1 wedge The Laughing Cow Light Creamy Swiss cheese
2 tablespoons sugar-free strawberry jam/preserves
2 teaspoons light whipped butter or light buttery spread
¼ cup sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, vanilla extract, and cinnamon.

 

Lay bread slices flat and spread both with the cheese wedge. Spread jam/preserves over one slice and top with the other slice, cheese-side down. Lightly press to seal.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg mixture.

 

Cook sandwich until golden brown, 2 to 3 minutes per side.

 

Serve with syrup for dipping and enjoy!

 

MAKES 1 SERVING

CINNAMON RAISIN STUFFED FRENCH TOAST

You’ll Need: wide bowl, small bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

 

Entire recipe: 237 calories, 4.5g fat, 557mg sodium, 31.5g carbs, 6g fiber, 12g sugars, 16g protein

 

INGREDIENTS

¼ cup fat-free liquid egg substitute
1 ¼ teaspoons vanilla extract
¼ teaspoon plus 1/8 teaspoon cinnamon
2 tablespoons fat-free cream cheese, room temperature
1 tablespoon raisins, chopped
1 no-calorie sweetener packet
2 slices light bread
2 teaspoons light whipped butter or light buttery spread

 

Optional topping: sugar-free pancake syrup

 

DIRECTIONS

In a wide bowl, mix egg substitute, 1 teaspoon vanilla extract, and ¼ teaspoon cinnamon.

 

In a small bowl, mix cream cheese, raisins, sweetener, remaining ¼ teaspoon vanilla extract, and remaining 1/8 teaspoon cinnamon. Gently spread onto one slice of bread. Top with the other bread slice and lightly press to seal.

 

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and let it coat the bottom. Meanwhile, coat sandwich on all sides with egg mixture.

 

Cook sandwich until golden brown, 2 to 3 minutes per side. Enjoy!

 

MAKES 1 SERVING

 

These French toast casseroles are big, baked, and BEAUTEOUS …

THE BIG APPLE FRENCH TOAST CASSEROLE

You’ll Need: 8-inch by 8-inch baking pan, nonstick spray, small microwave-safe bowl, large bowl, medium bowl
Prep: 30 minutes
Cook: 55 minutes

 

¼th of casserole:
220 calories, 4.5g fat, 674mg sodium, 31g carbs, 6g fiber, 8.5g sugars, 17g protein

 

INGREDIENTS

2 tablespoons light whipped butter or light buttery spread
1 cup light vanilla soymilk
1 cup fat-free liquid egg substitute
¼ cup plus 2 tablespoons sugar-free pancake syrup
2 tablespoons Splenda No Calorie Sweetener (granulated)
1¼ teaspoons cinnamon
1/8 teaspoon salt
8 slices light bread
1 cup peeled and diced apple
Half an 8-ounce tub fat-free cream cheese, room temperature
¼ teaspoon vanilla extract

HG SWEET ALTERNATIVE!

Swap out the Splenda for the same amount of granulated white sugar, and each serving will have 241 calories, 36.5g carbs, and 14.5g sugars.

DIRECTIONS

Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.

 

In a small microwave-safe bowl, microwave butter for 20 seconds, or until melted. In a large bowl, mix melted butter, soymilk, egg substitute, 2 tablespoons syrup, 1/2 tablespoon sweetener, 1 teaspoon cinnamon, and salt.

 

Cut bread into cubes. Stir bread cubes and diced apple into the mixture in the large bowl.

 

In a medium bowl, thoroughly mix cream cheese, vanilla extract, remaining 1 1/2 tablespoons sweetener, and remaining ¼ teaspoon cinnamon.

 

Spoon half of the bread mixture into the baking pan. Dollop with cream cheese mixture. Top with remaining bread mixture.

 

Bake until firm and set, about 55 minutes.

 

Top or serve with syrup and enjoy!

 

MAKES 4 SERVINGS

STRAWBERRY BANANA FRENCH TOAST CASSEROLE

You’ll Need: 8-inch by 8-inch baking pan, nonstick spray, small microwave-safe bowl, large bowl, medium bowl
Prep: 30 minutes
Cook: 55 minutes

 

¼th of casserole:
245 calories, 4.5g fat, 628mg sodium, 36.5g carbs, 7g fiber, 11g sugars, 17.5g protein

 

INGREDIENTS

2 tablespoons light whipped butter or light buttery spread
1 cup light vanilla soymilk
1 cup fat-free liquid egg substitute
3 tablespoons Splenda No Calorie Sweetener (granulated)
1¼ teaspoons cinnamon
1/8 teaspoon salt
8 slices light bread
1 medium banana, sliced into coins
1 cup sliced strawberries
Half an 8-ounce tub fat-free cream cheese, room temperature
¼ teaspoon vanilla extract
¼ cup sugar-free pancake syrup

HG SWEET ALTERNATIVE!

Swap out the Splenda for the same amount of granulated white sugar, and each serving will have 277 calories, 45g carbs, and 20.5g sugars.

DIRECTIONS

Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.

 

In a small microwave-safe bowl, microwave butter for 20 seconds, or until melted. In a large bowl, mix melted butter, soymilk, egg substitute, 1 1/2 tablespoons sweetener, 1 teaspoon cinnamon, and salt.

 

Cut bread into cubes. Stir bread, banana, and strawberries into the mixture in the large bowl.

 

In a medium bowl, thoroughly mix cream cheese, vanilla extract, remaining 1 1/2 tablespoons sweetener, and remaining ¼ teaspoon cinnamon.

 

Spoon half of the bread mixture into the baking pan. Dollop with cream cheese mixture. Top with remaining bread mixture.

 

Bake until firm and set, about 55 minutes.

 

Top or serve with syrup and enjoy!

 

MAKES 4 SERVINGS

Hungry for More Decadent Breakfast Goodies?

Skip ahead to Chapter 16 for sticky buns, muffins, Danishes, and more!