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Mixed Berry French Toast: Low FODMAP & Dairy Free

Needing a recipe for your brunch menu? French Toast is a timeless classic breakfast. And this recipe will surely delight everyone's taste buds, especially on special occasions like an Easter Brunch or Mother's Day. This Mixed Berry French toast recipe packs a flavorful punch with the sweet yet sour taste of the sourdough bread, creamy egg mixture, and sweet toppings of the berries and syrup for a delicious and satisfying meal.

Why Sourdough Bread?

Sourdough is one of the breads most tolerated on the Low FODMAP diet. But not all sourdough is tolerated. To choose a bread that will digest well for those on the low FODMAP diet, look for sourdough that:

  • Has spelt flour as the flour used for baking the bread. Spelt has a naturally lower volume of FODMAPs in the grain.

  • Sourdough that uses "sourdough starter" or "sourdough culture", and allowed to prove (rise) for the fermentation process for at least 12 hours. This time allows for the bacteria and yeast to breakdown the FODMAPS in the bread.

Sourdough is also a sturdier bread that you can cut a nice thick slice of bread if made fresh. Also, sourdough tends to cook the best when it is about to go stale.

Why This Recipe is Easy and a Crowd Pleaser:

  • Tradition: French Toast is a timeless classic. Even though it is called "French Toast", this dates back to the Roman Empire. This cooking method was used to revive and moisten stale bread by dipping the bread into milk and eggs.

  • Common Ingredients: French toast is made with common kitchen staples that saves a trip to the grocery store.

  • Simple and Quick: This recipe can be made in under 30 minutes, and not much prep involved. I used a griddle to make it even faster to make multiple toasts at once.

  • The bread choice: Sourdough is thicker than regular bread, so make sure to allow time on each side of the bread to absorb the egg mixture.

Ingredients Needed For the French Toast:

  • Low Fodmap Sourdough bread- read the ingredients on the food label to confirm that it is low FODMAP, or ask your baker for the ingredients and length of fermentation.

  • Eggs

  • Dairy free milk (I used unsweetened almond milk for mine)

  • Pure Vanilla Extract

  • Ground Cinnamon

  • Granulated Sugar-adds a touch of sweetness

  • Low FODMAP Berries of:

  • Blueberries

  • Strawberries

  • Raspberries.

  • Pure Maple Syrup (as desired)

  • Confectioner sugar (to sprinkle on top as desired)

FODMAP Stacking

When topping off your French Toast with the berry mixture, make sure to measure the serving size to prevent FODMAP stacking. There can be too much of a good thing.

  • Blueberries are low FODMAP at 1/4 cup heaping, more than that contains high FODMAPs of Fructans.

  • Raspberries are low FODMAP at 30 berries, above that contains high FODMAPS of fructans.

  • The recipe calls for 1/3 cup of berries per serving and should prevent you from FODMAP stacking of the fructan fruit and vegetable group.

*This recipe has not been tested to confirm that it is low FODMAP, however this should be low FODMAP in a single serving based on the ingredients.

Mixed Berry French Toast Recipe

  • Total Time: 25 minutes

  • Yields: 4 Servings


  • 8 slices Sourdough bread

  • 3 Eggs

  • 1 cup of unsweetened almond milk

  • 1 Tbsp pure vanilla extract

  • 2 tsp granulated sugar

  • 1/2 teaspoon of ground cinnamon

  • 1/3 C Blueberries

  • 1/3 CRaspberries

  • 1/3 C Strawberries

  • Maple syrup (for serving)

  • Confectioner’s sugar for serving.

Prepare the Batter:

  • In a bowl combine and whisk together the eggs, almond milk, vanilla extract, cinnamon and sugar.

Soak the Bread:

  • In a casserole dish, pour the egg mixture in.

  • Add slices of sourdough into the bowl and let soak 2-3 minutes, then flip over and let soak another 2-3 minutes on opposite side.


  • Heat griddle over medium heat, can use olive oil spray on griddle.

  • Cook on each side for 3 minutes or until golden brown.

Serve Immediately:

  • Top with 1/3 cup of berry mixture, add maple syrup and confectioners sugar as desired. and enjoy!

Nutrition Information:

Calories: 338 kcals, Total Fat: 5.9 grams, Saturated fat: 1.5 grams, Carbohydrates: 58 grams (that includes 2 oz of maple syrup), Fiber: 2.7 grams, Protein: 12 grams

Looking for Recipe inspirations?

Grab a FREE 7 Day Digestive Friendly and Low FODMAP meal plan here.

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