Of which 6.5 g sugars and 3.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 42.9 g protein per serving · Calcium (yogurt)
Allergens gluten, egg, milk, tree nuts
Tiramisù French toast
Coffee-soaked bread with yogurt cream and cocoa.
Ingredients
- 2 slices whole-wheat bread, or 3 slices of protein bread (60 g / 2 oz)
- 1 egg (50 g / 1¾ oz)
- 30 ml (2 tbsp) espresso
- 50 ml (3½ tbsp) unsweetened almond milk
- ground cinnamon, to taste
- salt, to taste
- 100 g (3½ oz) low-fat Greek yogurt, for the cream
- 25 g (1 oz) protein powder, for the cream — or sugar to taste
- 5 g reduced-fat cocoa powder, to finish
- olive oil, for greasing
Method
- Whisk the egg with the espresso, almond milk, cinnamon and salt.
- Dip the bread slices in the mixture, letting them soak it up well without falling apart.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.