American · breakfast
Keto French Toast with Almond Flour Protein Bread
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Keto (8 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
The bread is made from almond flour and whey, so a serve has about 24 g protein, 7 g fibre and 8 g net carbs, sweetened only with Swerve and sugar-free syrup; the almonds make it rich in vitamin E.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Whisk the almond flour, whey protein, Swerve, baking powder and xanthan gum in a medium bowl until evenly combined. 0:46
- Stir in the water with a spatula until a thick, sticky batter forms, adding a little cinnamon if you like. 1:56
- Coat a glass sandwich-size container with baking spray and spread the batter in evenly — a wet spatula stops it sticking. 2:15
- Microwave 1 minute, check it doesn't overflow, then another minute, check again, then a final minute, until the top feels firm. Let it cool and set for a few minutes. 2:40
- Turn the bread out, cut it in half through the middle with a thin bread knife, then into quarters to make 4 slices. 3:08
- Whisk the eggs, almond milk, sugar-free maple syrup and a pinch of cinnamon with a fork until the yolks are fully mixed in. 3:19
- Soak each slice in the egg dip, then cook in a pan coated with baking spray over medium heat, flipping often, until the egg is set. Serve with berries, sugar-free syrup, a dusting of Swerve and a pat of butter. 4:00
Tip. The cook's macros for 2 slices (no toppings): about 350 kcal and 3 g net carbs. Sunflower-seed or walnut flour also work instead of almond flour.
The method is a summary in our words — the video shows every step.
One portion (2 slices) gives you 1 of 2
Where the energy comes from one serve
- Net carbs 8%
- Protein 22%
- Fat 70%
Fits keto: 8 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High80%
12 mg a serve, mostly from almond flour (92%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High32%
133 mg a serve, mostly from almond flour (88%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium High30%
17 µg a serve, mostly from eggs (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High25%
22 mg a serve, mostly from fresh berries (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High25%
0.6 µg a serve, mostly from eggs (80%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc Source19%
2.1 mg a serve, mostly from almond flour (64%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source16%
203 mg a serve, mostly from almond flour (57%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source13%
2.4 mg a serve, mostly from almond flour (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source12%
48 µg a serve, mostly from eggs (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source11%
510 mg a serve, mostly from almond flour (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source11%
100 µg a serve, mostly from eggs (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source10%
0.2 g a serve, mostly from baking spray (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin B69%
0.2 mg a serve, mostly from almond flour (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin D5%
1.1 µg a serve, mostly from eggs (89%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K2%
2.2 µg a serve, mostly from fresh berries (38%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.