Skip to main content

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.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

Should your child see a doctor?

Find out by selecting your child’s symptom or health condition in the list below:

Spring 2014: Good Growing Newsletter

In This Issue

  • Cold Water Shock Can Quickly Cause Drowning
  • E-Cigs Are Addictive and Harmful
  • Bystanders Can Intervene to Stop Bullying

Download Spring 2014 (PDF)


Overcoming the Odds: A KING 5 TV Children's HealthLink Special 0:44:45Expand

In the spirit of the holidays, patients, parents and doctors share inspirational stories of healing and hope. From surviving heart failure and a near-death drowning to battling a flesh-eating disease, witness how the impossible became possible thanks to the care patients received at Seattle Children's Hospital.

Play Video
Miracle Season 2013 0:57:06Expand

Miracle Season, hosted by Steve Pool and Molly Shen, aired Dec. 8, 2013, on KOMO 4 TV. The annual holiday special celebrates the remarkable lives of Seattle Children's patients.

Play Video
Children’s Mental Health 0:00:30Expand

Mark Fadool, clinical director of mental health services at Odessa Brown Children's Clinic, provides early warning signs of mental health issues in kids and teens and urges us all to notice the signs and act early.

Play Video