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Nutrition and Fitness

Apple French Toast


Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 15-20 minutes, plus overnight soak, plus 1 hour bake time next day


  • 2 medium apples (Cortland, Granny Smith, etc.)
  • 1 c. egg alternative
  • 12-oz. can of evaporated skim milk
  • 4 slices of cinnamon swirl bread
  • ½ c. granulated sugar, divided
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg


  1. Spray 8x8 baking dish with nonstick cooking spray.
  2. Line bottom with 4 slices of cinnamon swirl bread.
  3. Mix egg alternative, evaporated skim milk, ¼ c. sugar together.
  4. Pour half of egg mixture over bread.
  5. Arrange apple slices over egg-bread layer.
  6. Pour remainder of egg mixture over apple slices.
  7. Mix remaining ¼ c. of sugar with cinnamon and nutmeg; sprinkle evenly over top of apple-egg layer.
  8. Cover with plastic wrap and refrigerate overnight.
  9. Next day: Preheat oven to 350º Fahrenheit (176º Celsius). Bake for 60 minutes until fluffy and golden brown and egg mixture is set.
    (Note: French toast will "deflate" when taken out of oven).

Makes: 6 servings

Serving size: 1/6 of pan

Nutritional analysis (per serving):

209 calories
10 g protein
1 g fat
0.2 g sat. fat
40 g carbohydrate
2 g fiber
3 mg cholesterol
210 mg sodium
232 mg calcium
1 mg iron
32 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of protein, calcium, and riboflavin, which are essential during pregnancy and breastfeeding.

This is a great make-ahead breakfast dish for the whole family. Serve with turkey bacon or soy sausages and maple syrup.

Reviewed by: Mary L. Gavin, MD


Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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