Lemony Stuffed French Toast

toast
Patsy Catsos, MS, RDN, LD
Total Time: 25 min
Prep Time: 15 min
Cook Time: 10 min
Servings: 4 (2 slices each)

Nutrition Highlights (per serving)

385 calories
11g fat
51g carbs
10g protein
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Nutrition Facts
Servings: 4 (2 slices each)
Amount per serving  
Calories 385
% Daily Value*
Total Fat 11g 14%
Saturated Fat 5g 25%
Cholesterol 201mg 67%
Sodium 591mg 26%
Total Carbohydrate 51g 19%
Dietary Fiber 2g 7%
Total Sugars 17g  
Includes 6g Added Sugars 12%
Protein 10g  
Vitamin D 1mcg 5%
Calcium 252mg 19%
Iron 4mg 22%
Potassium 392mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whip up tasty lemony stuffed French toast for a breakfast that the whole family will enjoy. French toast is a classic childhood comfort food, now with a sophisticated, light, citrusy zing.

Fortunately for French toast lovers, authentically made sourdough bread is low in FODMAPs. Consuming foods that are low in FODMAPs is a helpful treatment for irritable bowel syndrome and may even have implications in the treatment of other gastrointestinal disorders.

In this recipe, sourdough bread provides a perfect texture and savory flavor for this dish. Real sourdough bread is leavened with a sourdough starter, instead of added baker's yeast. The microbes in the starter eat some of the FODMAPs in the bread dough for you!

Ingredients

  • 1 1/4 cup lactose-free yogurt
  • 2 tsp. fresh lemon zest
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. sugar
  • 4 large eggs
  • 1/2 cup lactose-free milk
  • 1 tsp. vanilla extract
  • 1 tsp. ground cinnamon
  • 1 tbsp. sugar
  • 1 tbsp. butter
  • 8 slices white sourdough bread (about 10 oz.)
  • Pinch of cinnamon

Preparation

  1. The night before, or at least three hours before planning to make the filling, place yogurt in a sieve lined with a triple layer of cheesecloth, a coffee filter, or paper towels. Allow whey to drain off until 1 cup of thickened yogurt remains. (Add back a little whey if too much drains overnight).

  2. In a small bowl, combine the yogurt, lemon zest, lemon juice, and sugar, and set aside.

  3. In a 13x9-inch baking dish, beat together eggs, milk, vanilla extract, cinnamon, and sugar until well combined.

  4. In a large skillet, melt half of the butter over medium heat. While the butter is melting, soak half of the bread slices in the egg mixture. Use a fork to turn the bread so that it soaks on both sides.

  5. When the butter is bubbling and fragrant, place the soaked bread slices in a single layer in the pan and cook until the bottom is browned. Then, flip the toast. Toast is done when it is golden brown on both sides.

  6. Distribute the first four slices of toast onto four plates, and repeat this procedure with the second half of the bread.

  7. Place a dollop of lemon filling on top of each of the plated French toast slices, top with a second slice of toast, sprinkle with cinnamon, and serve warm.

Variations and Substitutions

We use lactose-free dairy products for this recipe to make it compliant with a low FODMAP diet. But if you can tolerate products that contain lactose, feel free to use regular cow's milk and yogurt. If you also maintain a vegan diet and want to keep the recipe low-FODMAP, consider using a milk alternative such as almond milk, hemp milk, or rice milk.

To make this recipe gluten-free, low-FODMAP gluten-free bread can be substituted for sourdough bread.

Other citrus fruits can be used in place of lemon, such as orange or lime. Or, stir some wild blueberries into the lemon filling. They are also low-FODMAP.

Cooking and Serving Tips

  • Plan ahead and strain the yogurt overnight. It will be a snap to put the filling together in the morning.
  • If you under-filled your toast “sandwiches,” use the leftover filling to make a yogurt bowl with low-FODMAP muesli.
  • Stale bread makes delicious French toast; it’s a good way to use up leftovers.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Magge S, Lembo A. Low-FODMAP diet for treatment of irritable bowel syndromeGastroenterol Hepatol (N Y). 2012;8(11):739-745.

  2. Bellini M, Tonarelli S, Nagy AG, et al. Low FODMAP diet: Evidence, doubts, and hopesNutrients. 2020;12(1):148. Published 2020 Jan 4. doi:10.3390/nu12010148