French Toast vs. Pancakes: Which is Healthier?
When it comes to choosing between French toast and pancakes for a delicious breakfast or brunch, many of us are faced with a tough decision. Both dishes evoke warm, comforting memories of weekend brunches, family gatherings, and the irresistible aroma of butter sizzling on the griddle. Whether you prefer the custardy richness of French toast or the fluffy, cloud-like texture of pancakes, these two favourites often find themselves competing for the spotlight on breakfast menus. But beyond their delicious appeal lies a bigger question for those seeking balance in their diet: Which option offers the better nutritional bang for your bite? Are the eggs in French toast enough to make it a protein powerhouse, or do pancakes steal the crown with their ability to be made more wholesome?
Before you make your next breakfast meal, let’s dive into the ingredients, calouries, and creative ways you can elevate these beloved dishes to align with your health goals. Breakfast just got a whole lot more interesting.
French Toast: A Decadent Delight
French toast has long been considered a sophisticated brunch staple, typically made by dipping slices of bread into a mixture of beaten eggs, milk, and spices (like cinnamon) before frying them in butter or oil. It's often served with syrup, powdered sugar, and sometimes fresh fruit. But how does it measure up nutritionally?
Calories & Macronutrients: Traditional French toast is made by dipping slices of bread in an egg-and-milk mixture before pan-frying. This adds protein and healthy fats, but the type of bread used can swing the calorie count, a standard serving of French toast can range from 250 to 400 calories. Opt for whole-grain or sprouted bread to pack in fiber and minimise the sugar crash.
Pros: Eggs bring a protein boost and key nutrients like choline, which supports brain health. With the right toppings—think Greek yogurt and berries—French toast can be a wholesome, balanced breakfast.
Cons: The calorie count climbs quickly with buttery frying and sugary toppings. Avoid processed syrups and choose natural sweeteners like honey or maple syrup in moderation.
Pancakes: The Crowd-Pleasing Classic
Pancakes are undeniably versatile and loved by all ages. Whether you prefer them fluffy or thin, these breakfast beauties come with their own nutritional story. Pancakes are made from a batter of flour, milk, eggs, and sometimes sugar or vanilla, and then fried on a griddle. Like French toast, pancakes are often served with syrup, butter, and additional toppings such as berries or whipped cream. While pancakes can be made with various flour types, including whole wheat or gluten-free options, traditional pancakes tend to be lower in protein compared to French toast, unless specific ingredients are added.
Calories & Macronutrients: Pancakes are typically made with refined flour, eggs, and milk, resulting in a carbohydrate-heavy base. A standard stack of two medium pancakes can range from 200 to 350 calories. Pancakes tend to be low in protein, providing only about 5 grams per serving unless you add protein-rich toppings or mix-ins such as Greek yogurt or nuts, while satisfying, they can lead to a post-breakfast slump if paired with overly sugary toppings
Pros: Add-ins like chia seeds or almond flour can elevate pancakes’ nutritional profile, giving you extra omega-3s and protein. If you go the savoury route, pancakes can even be a surprising source of veggies (hello, zucchini pancakes!).
Cons: The refined carbs and added sugars in pancake batter can make it less friendly to your fitness goals. Stick to whole-grain flours and natural sweeteners to cut the guilt.
The Healthier Choice? It’s All About the Ingredients
Both French toast and pancakes can be tailored to fit a health-conscious diet—it all depends on how you prepare them. French toast has a slight edge due to its naturally higher protein content, thanks to the egg base. But pancakes aren’t far behind, especially when made with whole-grain or almond flour.
When comparing French toast and pancakes, it ultimately comes down to the ingredients used, the portion sizes, and the toppings you choose. Here are some pro tips for a healthier breakfast:
Swap refined flours for whole-grain or nut-based alternatives.
Use unsweetened almond milk or oat milk instead of dairy to reduce calories and fat.
Top with fresh fruit or a sprinkle of seeds for added fiber and nutrients.
Skip the processed syrups in favour of a dollop of Greek yogurt or a drizzle of honey.
Have in small portions, both French toast and pancakes can quickly become calorie-dense when served in large quantities.
The Verdict:
So, which is healthier: French toast or pancakes? French toast edges out pancakes in protein and can be a more balanced choice when made with whole-grain bread and minimal butter. Pancakes, though lower in fat, can quickly become a sugar overload depending on the recipe and toppings. However, both dishes can be made healthier by opting for whole grain bread or flour, reducing butter, and limiting sugary toppings.
In the end, it’s about balance. Indulging in your favourite breakfast dish every now and then is perfectly fine, as long as you make thoughtful ingredient choices and savour each bite mindfully.
