I love breakfasts that feel indulgent without derailing the day. This stuffed French toast gives you that nostalgic PB&J sandwich vibe, wrapped in a lighter custard and pan-fried until golden. It’s a simple, approachable recipe you can make on a weekend morning or for an easy special-occasion brunch.

The trick is using liquid egg whites and powdered peanut butter so the dish stays lower in fat and calories but still satisfying. You get a crisp exterior, pillowy bread, and a sweet-tart jam center—comfort food with smarter swaps.

Shopping List

Liquid egg whites (1 cup) — the low-fat custard base that still binds and browns nicely.
Unsweetened vanilla almond milk (1/2 cup + 2 tablespoons) — adds creaminess with minimal calories.
Vanilla extract (1/4 teaspoon) — brightens the custard’s flavor.
Cinnamon (1/4 teaspoon) — warms and complements peanut flavor.
Stevia or other no-calorie sweetener — sweetens to taste without added sugar.
Salt (pinch) — balances sweetness and enhances flavor.
Sara Lee Delightful Whole Wheat Bread (4 slices) — sturdy, slightly sweet whole-wheat bread; use your favorite whole-grain loaf if preferred.
PB2 or any powdered peanut butter or peanut flour (1/4 cup) — gives peanut butter flavor with much less fat.
Sugar-free strawberry jam (2 tablespoons) — classic jam filling without the added sugar.

The Method for Healthy Stuffed French Toast With PB & J

Prep and custard

In a large, shallow baking dish combine 1 cup liquid egg whites, 1/2 cup unsweetened vanilla almond milk, 1/4 teaspoon vanilla extract, 1/4 teaspoon cinnamon, stevia to taste, and a pinch of salt. Whisk until evenly blended.

Assemble the stuffed sandwiches

Lay out the 4 slices of whole wheat bread. On two slices, spread the filling: first mix the powdered peanut butter filling (see next step), then spread 1 tablespoon sugar-free strawberry jam over the peanut layer. Top each with another slice of bread to form two sandwiches.

Make the powdered peanut butter filling

In a small bowl, combine 1/4 cup PB2 (powdered peanut butter), stevia to taste, and 2 tablespoons unsweetened vanilla almond milk. Stir until smooth and spreadable. Adjust sweetness if you prefer it sweeter.

Soak and cook

Place one sandwich at a time into the egg white custard. Let it sit until the bread has absorbed the mixture, about 10–15 minutes per side. Turn carefully so both sides soak evenly.
While the sandwiches are soaking, spray a large pan or griddle with cooking spray and heat it over medium heat.
Once the sandwiches have soaked, cook each on the preheated pan until lightly golden, about 3–4 minutes per side. Work in batches if needed. Remove cooked French toast to a plate and keep warm.

Why This Recipe Works

Swapping whole eggs for liquid egg whites cuts cholesterol and fat while retaining the ability to form a custard that browns. Using PB2 delivers peanut flavor and protein with far less oil than traditional peanut butter. Sugar-free jam keeps the sweet-tart center without extra sugar. The combination preserves the sensation of a classic PB&J while making mindful ingredient swaps.

The soaking time is key: giving the bread time to absorb the egg-white custard yields a soft interior rather than soggy mush. Medium heat ensures the outside browns before the inside dries out.

Texture-Safe Substitutions

Bread: If Sara Lee Delightful isn’t available, use a sturdy whole-grain sandwich bread or a slightly stale brioche for more richness—be prepared to shorten soaking time with very soft breads.
Egg whites: You can use 8 whole egg whites if liquid egg whites aren’t sold pre-mixed; the volume and behavior are similar.
Milk: Any unsweetened plant milk (soy, oat) works, but flavor and sweetness may change slightly.
PB2: Swap with an equal volume of peanut flour. If using regular peanut butter, expect a richer, oilier result; you may want slightly less to avoid sogginess.
Jam: Any sugar-free or low-sugar jam or preserves can be used; fresh sliced berries also work but may release more moisture.

What’s in the Gear List

Large flat baking dish: wide enough to lay a sandwich flat for even soaking.
Whisk or fork: to blend the custard.
Small bowl and spoon: to mix the PB2 filling.
Nonstick pan or griddle: for even browning. A large skillet works fine too.
Cooking spray: prevents sticking with minimal added fat.
Spatula and plate: to flip and hold cooked toast.

Troubles You Can Avoid

Soggy centers: Avoid over-soaking very soft or fresh bread. If your bread is thin or fluffy, reduce soak time and monitor frequently.
Burned exterior but cold center: Cook on medium rather than medium-high so the inside cooks through before the surface over-browns.
Filling leaking out: Don’t overfill with jam; 1 tablespoon per sandwich is enough. Seal edges by pressing slices gently together before soaking.
Sticking to the pan: Ensure the pan is fully preheated and coated with cooking spray. Nonstick or a well-seasoned skillet minimizes sticking.

Customize for Your Needs

Lower sodium: Use unsalted powdered peanut butter and omit any extra salt in the custard if you’re watching sodium.
Higher protein: Pair with Greek yogurt on the side or use a higher-protein bread if desired.
Keto-friendly: This exact recipe isn’t keto due to bread and jam; use a low-carb bread alternative and a keto-friendly jam to adapt.
Make it dairy-free: The recipe already uses almond milk; ensure your powdered peanut butter and jam are free of dairy additives.
Air-fryer finish: For less oil and a crisper exterior, briefly air-fry cooked French toast at 375°F for 1–2 minutes per side after pan-searing.

Notes from the Test Kitchen

We tested with both fresh and slightly stale whole wheat bread. Slightly stale slices absorb the custard more predictably and hold together better during flipping. If using very fresh bread, keep an eye on soak time and flip gently.

PB2 mixed at the recommended ratio yields a pleasantly peanutty layer without pooling oil. If you prefer a runnier spread, add a splash more almond milk, but use caution: too thin a filling can make sandwiches soggy while soaking.

Cooling, Storing & Rewarming

Short-term storage: Cool to room temperature, then refrigerate in an airtight container for up to 3 days.
Freezing: Wrap individual sandwiches tightly and freeze up to 1 month. Thaw overnight in the fridge before reheating.
Rewarming: Reheat in a 350°F oven for 8–10 minutes or in a skillet over low-medium heat until warmed through. A toaster oven works well for a crisp exterior. Avoid microwaving long enough to let them get soggy; if you must microwave, follow with a brief pan crisp or air-fryer blast.

Common Questions

Can I make these ahead? Yes—assemble, soak, and refrigerate for a few hours before cooking, or fully cook and reheat later. If soaking ahead, keep sandwiches covered so they don’t dry out.
Can I use whole eggs? The recipe calls for liquid egg whites to stay lower in fat; you can substitute 8 egg whites as noted in the ingredients if you don’t have pre-packaged liquid egg whites.
Why use powdered peanut butter? Powdered peanut butter provides peanut flavor and some protein without the added oil in regular peanut butter, keeping the recipe lighter.
Can I double the recipe? Yes. Use a larger dish for soaking and work in batches on the griddle so you don’t crowd the pan.

That’s a Wrap

This Healthy Stuffed French Toast With PB & J hits the sweet spot between comforting and sensible. It keeps the flavors you love—peanut butter, jam, warm cinnamon custard—while using smart swaps like liquid egg whites and PB2 to lower calories and fat. It’s easy to scale, forgiving in technique, and perfect for a weekend treat or a make-ahead weekday breakfast.

Give it a try, and adjust the sweetness to your taste. A tiny tweak—less sweetener, a different jam, or a heartier bread—lets you tailor it to your morning mood. Enjoy.

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