Low Histamine Baked French Toast Recipe

You have invited your family over for brunch. And you really want to spoil them. But... you don’t want to end up feeling miserable on the sofa in the afternoon because you have overdone it and triggered your histamine intolerance symptoms.

This recipe may be the answer you are looking for to indulge and impress without the symptomatic aftermath. You can do the prep the night before and pop it in the fridge, ready to be baked when your guests arrive in the morning. Entertaining doesn’t get easier than that!

 

So let's make...French toast! A traditional favorite which - interestingly - was actually invented by Americans - not the French, as the name 'French toast' would imply.

Now...you're probably thinking that I have lost the plot with this one. French toast is made from some common irritants and high histamine ingredients. Bread and milk, which plenty of you may typically avoid and not to mention cinnamon - what a high-histamine mess that causes.

These are indeed the traditional foundation for French toast. But, with some clever substitutes, we can make this recipe histamine intolerance friendly and everyone can enjoy it!

It may not be the healthiest recipe I have ever shared with you. But, it's all about balance and we do need to fit in low histamine treats here and there. Save it for a special occasion when you have something to celebrate - even if you are just celebrating being together.

Histamine Intolerance Ingredient Swaps

Using my low histamine foods list, you can adapt almost any recipe to suit your requirements. Swap out commonly used ingredients that cause a histamine spike in your body for ingredients that have a neutral or beneficial effect on your wellbeing. You can get the foods list of restricted and allowed foods for free by clicking below:

 

Low histamine foods list

 

It might take a bit of practice and some trial and error to get the dish you are looking for - but, it is well worth the effort. If you are not the kind of person who enjoys experimenting in the kitchen, I have two great recipe books for you: Low Histamine Cookbook, which has 110 low histamine recipes for all occasions and Heal with Sweets, which has 60 low histamine dessert recipes for those with a sweet tooth! Alternatively, you can check out all of the free low histamine recipes on our website.

To make low histamine French toast, I have swapped regular bread with gluten-free bread. Remember that your serving size for ingredients like bread is only half a cup per day. So, if this is your breakfast / brunch, it is advisable not to use any other breads for your other meals.

Eggs are suitable to include in a low histamine diet. But they do need to be well cooked - especially the whites. This is the reason for the long baking time. You will have a firmer French toast with a crispy, crunchy topping. Sounds delicious!

As lactose is a common irritant, we aim to stay away from high lactose sources. So, the milk that was originally in this recipe has been replaced with oat milk. And the cream has been replaced with coconut cream. Keep in mind, although we use pure butter, the lactose levels are quite low when it comes to butter and it is tolerated by those with histamine intolerance. If you are going zero dairy, you can simply substitute the butter with coconut oil.

 

In a recipe such as this one, these alternatives will add both flavour and texture to the dish. You may find that it is even better than the original!

Want more interesting insights into what you should and shouldn't be eating on a low histamine diet? Click below to get my comprehensive low histamine diet guide, which eliminates symptom-causing foods and incorporates healing foods beyond just considering histamine levels alone!

 

Get the diet guide!

 

Low Histamine Baked French Toast Recipe

Makes 12 servings

Calories: 308 (Carbohydrate: 35g; Protein: 7,4g; Fat: 15,8g) per serving

 

Base Ingredients:

• Pure Butter, for greasing
• 1 loaf crusty gluten-free bread
• 8 eggs
• 2 cups oat milk
• ½ cup coconut cream
• ½ cup maple syrup
• 1 scraped vanilla bean pod

Topping Ingredients:

• ½  cup gluten-free oat flour
• ½  cup unrefined cane sugar
• ¼  teaspoon allspice
• ¼  teaspoon salt
• 1 stick cold pure butter, cut into pieces
• Warm maple syrup, for serving
• 1 cup fresh blueberries, for serving
• Optional extra butter for topping

Directions:

French Toast:

1. Grease the baking pan with pure butter.
2. Cut the gluten-free bread into cubes and spread them evenly across the base of the baking pan.
3. Crack the eggs into a bowl and whisk together with the oat milk, coconut cream, maple syrup and vanilla.
4. Pour the egg mixture evenly over the loaf of bread.
5. Cover the pan tightly with a lid or foil or plastic wrap. Store in the fridge while prepping the topping or overnight.

Topping:

1. In a bowl, mix together the oat flour, unrefined cane sugar, allspice and salt. 
2. Add the pure butter. Using a butter knife or a pastry cutter, cut the butter into the flour mixture until it resembles small stones.
3. If storing for later baking, place the topping in a resealable plastic bag and store in the fridge overnight.

Bake the French Toast:

1. Preheat the oven to 350℉ (180℃).
2. Remove the baking pan and the topping from the fridge. Sprinkle the topping over the bread mixture.
3. Bake for one hour.
4. Remove from the oven and let cool for 10 minutes.
5. Cut the French Toast into 12 servings. Top with extra butter (optional), drizzle with a little maple syrup and finish off with blueberries. Serve and enjoy!