Breakfast · Beginner · 20 min

Apple cinnamon French toast

Egg-soaked wholemeal bread with a warm apple topping.

Hobvegetarian6 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Mateusz Feliksik / Unsplash · Illustrative photo

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

70 g Wholemeal bread (vegan-labelled)Choose a vegan-labelled loaf for the displayed diet tags; other loaves may contain milk, egg or honey.Explore this ingredient →
50 g Egg, without shell (about 50 g each)Explore this ingredient →
60 g 2% milk, unfortifiedFortified milk will have different vitamin values.Explore this ingredient →
120 g Apple, skin on, core removedExplore this ingredient →
0.5 g Ground cinnamonExplore this ingredient →
5 g Olive oilExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten, Eggs, Milk

Product labels need checking for: Soy, Sesame, Lupin, Tree nuts.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Frying pan with lid · Hob · Shallow dish · Fork · Spatula · Knife · Chopping board · Measuring jug

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Wash and core the apple, then slice it thinly. Beat the egg, milk and cinnamon in a shallow dish.
Cook the apple with half the oil and 20 ml water in a covered pan until tender; transfer to a plate.
Briefly soak both sides of the bread in the egg mixture. Add the remaining oil to the pan and cook both sides over moderate heat until browned and the egg is set throughout. Top with apple.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy386 kcal

Protein17.3 g

Dietary fibre7.3 g

Total sugars18.7 g

Total fat13.6 g

Carbohydrate (by difference)50.1 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate59.53 µg

Vitamin A (RAE)100.48 µg

Folate (DFE)59.53 µg DFE

Choline, total180.03 mg

Vitamin D (D2 + D3)1 µg

Retinol96.2 µg

Isoleucine0.45 gKnown subtotal · 1 ingredient value missing

Leucine0.75 gKnown subtotal · 1 ingredient value missing

Lysine0.64 gKnown subtotal · 1 ingredient value missing

Cystine0.15 gKnown subtotal · 1 ingredient value missing

Valine0.57 gKnown subtotal · 1 ingredient value missing

Arginine0.47 gKnown subtotal · 1 ingredient value missing

Histidine0.22 gKnown subtotal · 1 ingredient value missing

Aspartic acid0.92 gKnown subtotal · 1 ingredient value missing

Serine0.62 gKnown subtotal · 1 ingredient value missing

Total monounsaturated fatty acids6.3 g

Total polyunsaturated fatty acids2.7 g

Niacin3.32 mg

Pantothenic acid1.51 mg

Vitamin B-60.31 mg

Calcium224.95 mg

Potassium461.41 mg

Zinc2.23 mg

Water221.7 g

Iron2.83 mg

Magnesium71.4 mg

Phosphorus316.12 mg

Sodium419.05 mg

Copper0.23 mg

Manganese1.67 mg

Vitamin C5.66 mg

Thiamin0.34 mg

Riboflavin0.49 mg

Folate, total59.53 µg

Vitamin B-120.76 µg

Tryptophan0.11 gKnown subtotal · 1 ingredient value missing

Threonine0.37 gKnown subtotal · 1 ingredient value missing

Methionine0.24 gKnown subtotal · 1 ingredient value missing

Phenylalanine0.45 gKnown subtotal · 1 ingredient value missing

Tyrosine0.35 gKnown subtotal · 1 ingredient value missing

Alanine0.45 gKnown subtotal · 1 ingredient value missing

Glutamic acid1.3 gKnown subtotal · 1 ingredient value missing

Glycine0.27 gKnown subtotal · 1 ingredient value missing

Proline0.46 gKnown subtotal · 1 ingredient value missing

Cholesterol190.8 mg

Total saturated fatty acids3.6 g

Alpha-tocopherol3.35 mg

Vitamin K (phylloquinone)11.54 µg

Beta-carotene38.56 µg

DHA0.03 g

EPA0 g

Total trans fatty acids0.08 gKnown subtotal · 1 ingredient value missing

Selenium34.86 µg

Sucrose2.5 gKnown subtotal · 1 ingredient value missing

Glucose3.9 gKnown subtotal · 1 ingredient value missing

Maltose0.72 gKnown subtotal · 1 ingredient value missing

Fructose8.6 gKnown subtotal · 1 ingredient value missing

Lactose3 gKnown subtotal · 1 ingredient value missing

ALA0.12 gKnown subtotal · 2 ingredient values missing

Fluoride6.55 µgKnown subtotal · 3 ingredient values missing

Starch20.2 gKnown subtotal · 4 ingredient values missing

Linoleic acid1.8 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Wholemeal bread (vegan-labelled) — FDC 172688Bread, whole-wheat, commercially prepared
Egg, without shell (about 50 g each) — FDC 171287Egg, whole, raw, fresh
2% milk, unfortified — FDC 172205Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Apple, skin on, core removed — FDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
Ground cinnamon — FDC 171320Spices, cinnamon, ground
Olive oil — FDC 171413Oil, olive, salad or cooking

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.