Have you seen the custard toast trend that’s going around on Tiktok?
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This super simple recipe only requires 3 ingredients (4 if you count toppings) and it comes together in a snap making it a perfect snack or a quick light breakfast.
Why custard toast can be good for your gut
There isn’t a lot of conversation around the health benefits of this recipe but this recipe is low-key good for you.
It’s a protein-packed toast
Protein is important for breakfast and snacks because it helps keep you feeling full while also helping to manage your blood sugar.
Because you’re baking yogurt on the toast you automatically have a protein food built into your meal. Depending on the type of yogurt used you might have anywhere from 9 to 16 grams of protein. Your egg also adds 6 grams of protein.
It uses a fermented food
Fermented foods are a food source of probiotics. You might be wondering, does heat kill probiotics? Yes. High heat, like baking, will kill the probiotics but there are still many health benefits for fermented foods.
Fermented foods can help increase digestibility, availability of nutrients, and are also being researched for their potential for certain health conditions. Check out this fermented food infographic for a great breakdown.
It also has fat and fiber
For a gut-friendly meal, you want to focus on PFFF. This stands for protein, fat, fiber, and fermented food. The yogurt is really the all-star ingredient here because it will have protein and is also a fermented food. Plus, if you use a full-fat protein you’ll also have the fat component covered too! I’d recommend using full-fat because those yogurts are extra creamy and fat keeps you full.
The fiber is going to come from your slice of toast. If you want to get extra gut-healthy you can use sprouted bread because when grains are sprouted it helps increase digestibility.
What you’ll need
All you need is bread, yogurt, egg, and any toppings.
A slice of bread
This would be great for a slice of bread that might not be at its freshest. Alternatively, you can even use a frozen slice of bread.
4 oz of your fave yogurt
I recommend using a thicker texture yogurt. Greek yogurt or skyr work wonderfully here.
An egg
This is what’s going to turn your yogurt into a custard.
Toppings
The toppings are open to your imagination! Berries, chocolate chips, hard-boiled eggs, are just some ideas to get your creative juices flowing.
Make different types of custard toast
You’re racking some major kitchen confidence points when it comes to this recipe because it’s so easy and versatile. Feeling confident in the kitchen is a core component of The Mindful Gut™ Approach.
This recipe can move from savory to sweet to tart. The sky is the limit with your custard toast.
If you want… a savory custard toast
Use a plain yogurt and top the custard toast with a sprinkle of everything seasoning and leftover veggies from last night’s dinner.
If you want… a sweet custard toast
Use a fruit-flavored or vanilla yogurt and then add a drizzle of honey and berries as your toppings. You can also add a teaspoon of vanilla extract to your custard mixture to give it a little flavor boost.
If you want… a tart custard toast
Use a lemon-flavored yogurt, top with berries, and skip the sweetener. For the true yogurt aficionado, you can use plain yogurt and skip the toppings.
Other breakfast recipes you might love
If super easy breakfast recipes are your thing check my protein overnight oats or grab my high-protein recipe pack which is only $2 for 9 protein-packed recipes.
Custard Toast (using frozen bread)
Ingredients
- 2 slices bread frozen & slightly thawed (see notes)
- 1 each egg
- 4 oz yogurt Greek or skyr
- 1/4 cup berries frozen or fresh
Instructions
- Preheat your oven to 350°.
- Mix the egg with your yogurt to create your custard mixture.
- Make an indent in your bread slices, this will hold your custard mixture.
- Pour the custard mixture onto your bread.
- Add berries.
- Bake the toast for 15 minutes. You want the custard to turn golden brown around the edges and be set in the middle.
- Enjoy!
Notes
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
