This single-serve, low carb French Toast in a Bowl recipe features cinnamon, vanilla, nutmeg, and maple flavors.

overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter on a tray with raspberries, a latte in a mug

Growing up, my favorite breakfast was French toast. I topped mine with butter and a sprinkle of cinnamon and sugar instead of syrup.

My second favorite breakfast was Betty Crocker’s French Breakfast Puff muffins. You dipped the tops in melted butter and then into cinnamon sugar.

Do you sense a theme here? Clearly, I had a thing for butter with cinnamon and sugar. 😂

Low Carb French Toast Experiences

When I began following the Trim Healthy Mama way of eating, I tried the recipe for low carb French Toast in a Bowl that was in their cookbook. Unfortunately, it didn’t taste anything like the French toast I grew up with. I liked the texture, but the flavor was just not like my mom’s. So I decided to tweak the recipe to make it taste like the French toast of my youth.

If you like your French toast with a hint of nutmeg and maple, some buttery goodness, and delicious cinnamon “sugar” then this keto-friendly recipe is for you.

It’s ready to eat in just 7 minutes. I like it so much that I’ve measured out the dry ingredients for one serving into zipper bags. It’s my own little low carb French toast mix. Just add the wet ingredients and BAM! French toast. In a bowl. In less than 5 minutes. Simple!

French Toast in a Bowl – Simply2Moms Style

Ingredients:

all ingredients used to make low carb french toast lined up on a counter
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Batter:

  • 3 Tablespoons oat fiber (NOT oat flour!)
  • 1 Tablespoon golden flaxseed meal
  • 1 teaspoon Pyure sweetener (or your preferred low carb sweetener)
  • pinch mineral salt
  • 1 teaspoon aluminum-free baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1 Tablespoon coconut oil (you can use refined or unrefined)
  • 1 large egg
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon maple extract
  • 1/4 teaspoon butter extract

Topping:

overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter on a tray with raspberries, a latte in a mug

What is Oat FIBER??

Oat fiber is different from oat flour.

Oat flour is made by grinding/milling whole oats and is wonderful in THM-E recipes. It’s a slow-burning, healthy carb source.

Oat fiber is made by grinding up the non-digestible oat hull. It’s essentially pure fiber. It has no nutritional value aside from the fact that it is pure fiber which can help to keep you regular. 😉

When you use oat fiber, the carbs are from pure, non-digestible fiber so they aren’t included in the carb count. It’s perfect to use in a low carb setting for THM-S or keto recipes.

Oat fiber is THIRSTY. So it soaks up a lot more liquid than some other flours (almond or coconut). That means you need more liquid or else your baked product will be DRY. Like sawdust…

A complete explanation of all the different types of oat products can be found here.

I used oat fiber in this recipe because it helps to keep the calorie count lower than if I’d used almond flour and/or coconut flour. Also, I liked the texture that Briana Thomas’ recipe had, it was just the flavor that needed tweaking to taste like the French toast I prefer.

How to make low carb French Toast:

overhead shot of dry ingredients in a bowl

Add all your dry ingredients to a microwave-safe bowl. I use a cereal sized bowl which gives it enough room to rise when you cook it.

overhead view of dry ingredients mixed together with wooden spoon in a bowl

Mix up your dry ingredients until they’re completely combined. This step is important! If you haven’t mixed in the baking powder well, you run the risk of little lumps of yuckiness. 

Once you start adding the wet ingredients the baking powder can clump up into a lump that survives through cooking. Y’all? Baking powder does NOT taste good by itself. 🤢

overhead view of dry ingredients mixed together with wooden spoon in a bowl with extracts and coconut oil added

Add the coconut oil (or butter or ghee) and the extracts. This next step is almost like making biscuits or a crumb topping.

overhead view of dry ingredients mixed together with coconut oil in a bowl

Work the coconut oil into the dry ingredients until little crumbs form. A fork works well if your coconut oil is on the solid side. If it’s liquidy, it’ll mix in more easily!

overhead image of batter in a bowl

Add the egg and almond milk and mix it in until all the dry ingredients are wet. There may be a few little lumps but they’ll disappear when the coconut oil melts during cooking.

Pop your bowl into the microwave and cook on high power for 90 seconds – 2-1/2 minutes. The cooking time depends on how powerful your microwave is. My microwave is 1100 watts and I cook mine for 2 minutes. You can adjust your cooking time accordingly based on your microwave’s power.

It’s done when the center springs back when you touch it and the edges pull away from the sides of the bowl like this:

overhead view of cooked low carb French toast in a bowl

Mix up the Topping

While your “bread” is cooking, mix up the topping ingredients in a small bowl. I actually keep a small shaker filled with a low carb cinnamon “sugar” blend.

Sprinkle the cinnamon/Pyure blend over top of your baked low carb French toast. Sometimes I’ll give another little shake of nutmeg too because I love nutmeg!

You can add a little pat of butter if you want to. Just be aware of the extra fat that would add. The nutrition facts at the bottom of the recipe do not include the extra butter.

overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter

One of the things I like about French toast is the texture is a little wet. To get that same texture, add 2-3 more Tablespoons of unsweetened almond milk over top. A little goes on top but I let most of it run down the edges of the bowl.

overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter

If you like syrup on your French toast, this is my favorite sugar-free version. Personally, I avoid the sweeteners used in store-bought sugar-free syrup.

overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter on a tray with raspberries, a latte in a mug

And breakfast is served! This recipe only has 8 grams of protein which is less than I typically eat for a full meal. You could add a side of bacon or sausage or eggs to increase the protein for your meal.

Another option is to add a scoop of collagen to your coffee. You can find collagen other places but I love the Trim Healthy Mama brand because it’s so economical and it doesn’t have any weird taste.

I hope you like this low carb French Toast as much as I do! Please be sure to leave a star rating after you make it and help others find the recipe. Oh! And let me know how you like it in the comments!

More Breakfast Ideas:

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overhead view of cooked low carb French toast in a bowl topped with cinnamon and sugar and a pat of butter on a tray with raspberries, a latte in a mug
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5 from 1 vote

Low Carb French Toast in a Bowl | THM-S

This single-serve, low carb French Toast in a Bowl recipe features cinnamon, vanilla, nutmeg, and maple flavors.
Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Course: Breakfast, Snack
Cuisine: American, French
Keyword: gluten free, keto, lchf, low carb, sugar free, THM, Trim Healthy Mama
Servings: 1
Calories: 248kcal

Ingredients

  • 3 Tbsp oat fiber
  • 1 Tbsp golden flax seed meal
  • 1 Tbsp Pyure
  • 1 pinch mineral salt
  • 1 tsp aluminum-free baking powder
  • 1/2 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1 Tbsp Coconut Oil can substitute ghee or butter
  • 1 large eggs
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp vanilla extract
  • 1/4 tsp maple extract
  • 1/4 tsp butter extract

Topping

  • 1 tsp Pyure sweetener
  • 1/4 tsp ground cinnamon
  • 3 Tbsp unsweetened almond milk

Instructions

  • Add all dry ingredients in a microwave-safe bowl, stir until combined.
  • Add coconut oil (or butter or ghee), and mix in with the dry ingredients to form little crumbs.
  • Add almond milk, egg, and extracts and mix well. The batter will be a little lumpy from the coconut oil.
  • Microwave on high power for 1-1/2 – 2 minutes, until the center springs back when you touch it and the edges pull away from the sides of the bowl.

Topping

  • Combine sweetener and ground cinnamon.
  • Sprinkle the top of the baked French Toast bowl with the topping.
  • Pour the additional almond milk over top.

Notes

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. It is calculated using WP Ultimate Recipe and we remove erythritol and xylitol from the final carb count because that is how THM calculates carbs. Please refer here for our complete Nutritional Disclosure.

Nutrition

Calories: 248kcal | Carbohydrates: 34g | Protein: 8g | Fat: 22g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 281mg | Potassium: 679mg | Fiber: 30g | Sugar: 1g | Vitamin A: 238IU | Vitamin C: 1mg | Calcium: 417mg | Iron: 3mg

4 Comments on Low Carb French Toast Bowl | THM-S

  1. I can’t wait to make it! Sounds awesome! So proud of how you are sharing & presenting healthy recipes in step by step fashion, with photos! Very professionally done and so appealing to the eye and we know , so good for our healthy! Thank you, Anne!

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