Maple French Toast in a Mug Spray a large microwave-safe mug with nonstick spray. Add 1/4 cup fat-free liquid egg substitute, 2 tbs unsweetened vanilla almond milk, 1 packet no-calorie sweetener, 3/4 tsp maple extract, 1/2 tsp cinnamon, and dash salt. Cut 2 slices light bread into 1-inch pieces. Add bread pieces to the mug, and gently stir to coat. Microwave for 1 min. Gently stir.