Pain perdu has a wonderful origin story. The name literally means 'lost bread' in French, born from the practical habit of rescuing stale loaves by soaking them in a rich custard mixture before frying. Traditional versions lean heavily on cream, butter, and sugar, which makes them a treat rather than an everyday breakfast. This lighter French pain perdu with cinnamon and honey keeps everything you love about the original, that golden crust, that soft custardy middle, that warming spice, while trimming back the things that weigh it down.
The biggest difference in this recipe is the custard base. Instead of whole milk and heavy cream, we use unsweetened almond milk blended with a spoonful of plain Greek yogurt. The yogurt adds a quiet creaminess along with a useful protein boost that you simply do not get from dairy cream. Two whole eggs and one extra egg white go into the mix, keeping the protein count climbing without adding extra fat. A teaspoon of raw honey goes directly into the custard rather than being poured over in generous quantities at the end. This way you get that floral sweetness in every single bite rather than pooling on the surface. Ground cinnamon and a small pinch of cardamom give the mixture a gently spiced warmth that feels indulgent without any extra calories.
For the bread, we use thick slices of seeded whole grain sourdough. Sourdough has a lower glycaemic response compared to regular white bread, meaning it releases energy more slowly and keeps you fuller for longer. The seeded variety adds fibre and a little healthy fat from the seeds themselves. Stale or day-old bread works brilliantly here because it absorbs the custard without turning soggy or falling apart in the pan. If your bread is fresh, you can simply lay the slices on a wire rack for thirty minutes before starting, or pop them in a low oven for five minutes to dry out slightly. The result is a slice that drinks up the custard all the way through and holds its shape beautifully when it hits the pan.
Cooking is done in just a light spray of coconut oil rather than a generous knob of butter, cutting the fat significantly without sacrificing that golden, slightly caramelised exterior. A drizzle of raw honey right before serving adds sweetness in a more natural and mineral-rich form than refined sugar. A scatter of fresh berries alongside brings colour, antioxidants, and a tartness that balances the honey perfectly. At around 310 calories per serving with over 18 grams of protein and a solid hit of fibre, this light French pain perdu with cinnamon and honey genuinely earns its place in your regular breakfast rotation rather than sitting in the 'occasional treat' category.
Ingredients
- 4 thick slices day-old seeded whole grain sourdough bread (about 2.5 cm thick, stale works best)
- 2 large whole eggs (free-range if possible)
- 1 large egg white (adds protein without extra fat)
- 120 ml unsweetened almond milk (or oat milk)
- 2 tablespoons plain Greek yogurt (full-fat or low-fat, either works)
- 1 teaspoon raw honey (plus extra to drizzle at serving)
- 1 teaspoon ground cinnamon
- 0.3 teaspoon ground cardamom (optional but recommended)
- 0.5 teaspoon pure vanilla extract
- 1 small pinch fine sea salt
- 1 teaspoon coconut oil spray or light spray oil (for cooking)
- 1 tablespoon raw honey (to drizzle over finished slices)
- 80 g fresh mixed berries (blueberries, raspberries, or strawberries for serving)
Instructions
- 1
If your bread is fresh, lay the slices on a wire rack for 30 minutes to dry out slightly. Day-old bread that is already stale can go straight to the next step.
Drier bread absorbs custard more evenly without becoming mushy in the middle.
- 2
Crack the 2 whole eggs and 1 egg white into a shallow dish wide enough to fit a slice of bread flat. Add the almond milk, Greek yogurt, raw honey, cinnamon, cardamom, vanilla extract, and sea salt. Whisk everything together thoroughly until smooth and no streaks of yogurt remain.
Make sure the yogurt is fully incorporated so the custard coats the bread evenly.
- 3
Lay two slices of bread into the custard mixture. Let them soak for 4 minutes, then carefully flip and soak the other side for another 4 minutes. Repeat with the remaining two slices while you cook the first batch.
Press the bread down gently with your fingers to encourage the custard to soak in deeper.
- 4
Place a large non-stick skillet or griddle pan over medium heat. Spray lightly with coconut oil spray and allow it to heat for about 60 seconds until the surface is hot.
A properly heated pan gives you that golden crust without needing excess oil.
- 5
Lift the soaked bread slices from the custard, letting any excess drip back into the dish, and lay them carefully into the hot pan. Cook for 3 to 4 minutes without moving them until the underside is deep golden and the edges look set.
Resist the urge to press down on the bread, which can push out the custard inside.
- 6
Flip each slice carefully using a wide spatula and cook the second side for another 3 minutes until equally golden. The bread should feel firm at the edges but still have a slight give in the centre when you press it gently.
- 7
Transfer the cooked slices to warmed plates. Drizzle with raw honey, scatter fresh berries alongside, and add a small extra pinch of ground cinnamon over the top if you like. Serve immediately.
Warming your plates for a minute in a low oven keeps the pain perdu hot while you cook the second batch.
Nutrition per serving
312kcal
Calories
18g
Protein
38g
Carbs
9g
Fat
5g
Fibre
11g
Sugar
340mg
Sodium
Pro Tips
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Stale bread is genuinely the key to great pain perdu. Fresh bread goes soggy too quickly and cannot hold its structure after soaking.
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Whole grain sourdough adds fibre and has a lower glycaemic impact than white bread, making it a much smarter base for this recipe.
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Do not rush the soaking stage. Four minutes per side allows the custard to penetrate all the way through thick slices.
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Raw honey has a more complex flavour and retains more natural enzymes than processed honey. A small amount goes a long way.
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If you want an even crispier exterior, finish the slices in a preheated oven at 180 degrees Celsius for 3 minutes after pan-frying.
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Greek yogurt in the custard adds creaminess and protein without the calories of heavy cream.
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Cook on medium heat, not high. Too much heat burns the outside before the inside has time to set properly.
Frequently Asked Questions
Variations
- •
Orange Zest and Honey Pain Perdu
Add the finely grated zest of one orange to the custard mixture alongside the cinnamon. The citrus brightens the flavour and pairs beautifully with the honey drizzle.
- •
Banana and Cinnamon Pain Perdu
Mash half a ripe banana into the custard mixture instead of honey. The banana provides natural sweetness and extra potassium, and you can still drizzle a small amount of honey over the finished slices.
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High Protein Pain Perdu
Blend one small scoop of unflavoured or vanilla protein powder into the custard mixture. This pushes the protein content up considerably and keeps you fuller well into the morning.
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Spiced Apple Pain Perdu
Cook thin slices of apple in a small dry pan with a pinch of cinnamon and a teaspoon of honey for 3 minutes until softened, then pile them on top of the finished pain perdu instead of berries.
Substitutions
- •Almond milk → Oat milk or semi-skimmed dairy milk (Oat milk adds a natural creaminess. Semi-skimmed dairy milk increases protein slightly but adds a small amount of extra fat.)
- •Greek yogurt → Plain coconut yogurt (Makes the recipe fully dairy-free. Choose an unsweetened variety to avoid adding extra sugar.)
- •Whole grain sourdough → Seeded rye bread or spelt bread (Both are high-fibre options that work well after staling. Avoid soft sandwich bread as it becomes too soggy.)
- •Raw honey → Pure maple syrup (A one-to-one swap. Maple syrup is vegan, making the whole recipe plant-friendly with this substitution alongside a plant-based yogurt.)
- •Cardamom → Nutmeg or mixed spice (Cardamom adds a floral warmth but nutmeg gives a slightly nuttier depth. Either works well with the cinnamon base.)
- •Coconut oil spray → Light olive oil spray or a very small knob of grass-fed butter (A tiny amount of butter does add flavour but increases saturated fat slightly. Light oil spray keeps calories lowest.)
🧊 Storage
Leftover cooked pain perdu can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in a dry non-stick pan over medium heat for 2 to 3 minutes per side or in a toaster oven at 180 degrees Celsius for 5 minutes. Avoid microwaving as it makes the texture rubbery.
📅 Make Ahead
The custard mixture can be prepared the night before and stored covered in the refrigerator. The bread can also be dried out and kept uncovered at room temperature overnight. In the morning, simply soak and cook for a near-instant healthy breakfast.
