Protein French Toast

5 from 116 votes

This protein French toast packs in over 20 grams of protein per serving and needs just 6 ingredients to make! Crisp around the edges and soft in the middle, they only take 10 minutes to make. 

Protein french toast

For high protein breakfasts, I have a few favorites up my sleeve. I love making protein waffles and I also love a good protein smoothie. However, most weekends, I love to treat myself with some high protein French toast.

Getting a generous dose of protein first thing in the morning can be quite tricky. Most breakfast cereals contain barely anything and unless you add eggs to your toast, it’s a similar story. Luckily, you CAN have a healthy and delicious breakfast that packs in the protein, and that is as French toast.

Traditional French toast isn’t exactly the healthiest and most protein heavy breakfast. It often uses heavy cream and tons of sugar to sweeten it. However, with a few smart tweaks, you can reduce the calories, pack on the protein, and have something just as delicious, if not more! 

Why this protein French toast recipe will be a breakfast staple- 

  • 6 ingredients. For such a fancy looking breakfast, this entire recipe needs just 6 ingredients. 
  • No added sugar. There is no added sugar or syrups needed, as many protein powders are already sweetened.
  • Packed with over 20 grams of protein. Provided you make this French toast as written, you’ll be enjoying over 20 grams of protein per serving. 

What I love about this breakfast is just how easy it is to meal prep. There is this strange notion that French toast is something you can only enjoy on weekends or special occasions, but this recipe proves otherwise- it takes minutes to make, or you can prep it in advance and simply reheat in the morning! Serve it with some sugar free maple syrup and you’ll have yourself a protein packed and sugar free breakfast. 

How to make protein French toast?

The Ingredients.

  • Bread– Use your favorite sandwich or toast bread. I like the thicker slices, as it absorbs more of the filling. 
  • Eggs and egg whites– A mix of both eggs and egg whites are used, to give the French toast an extra boost of protein. 
  • Milk– Unsweetened almond milk, coconut milk, soy milk, whole milk, etc.
  • Protein powder– Optional, but adding protein powder gives this recipe an extra 30 grams of protein!
  • Cinnamon– A must for any good French toast. 
  • Vanilla extract– For that subtle vanilla flavor. 

The Instructions. 

Start by whisking together all the ingredients, except for the bread. Once combined, dip each slice of bread generously in the liquid mixture, ensuring all parts of it are coated. 

Next, add some cooking spray onto a non-stick pan and place it over medium heat. Once hot, add the soaked bread and cook for 6-7 minutes, flipping halfway through. Repeat the process until all the bread has been cooked. Sprinkle with powdered sugar and serve immediately. 

how to make protein french toast

Tips to make the best recipe

  • For a lower fat and lower calorie option, you can use all egg whites instead of the mix of egg whites and whole eggs. 
  • If your protein powder is prone to clumping, you can blend everything together instead of whisking it, to ensure everything is well mixed. 
  • If you’d like French toast sticks, simply slice the bread into soldiers before soaking them in the liquid mixture. Reduce the frying time to 4 minutes, flipping halfway through. 

Storing, freezing, and reheating tips

  • To store: Leftovers can be stored in the refrigerator, covered, for up to three days. 
  • To freeze: Place the cooled French toast slices in individual ziplock bags and store them in the freezer for up to 6 months. 
  • Reheating: You can reheat the French toast by placing them in a toaster like you would normal bread, or in a preheated oven. 

More high protein recipes to try

high protein french toast

Frequently Asked Questions

Why is French toast bad for you?

French toast is not ‘bad’ for you. The traditional version contains high amounts of sugar and fat, however, it is fine to enjoy in moderation. This protein French toast is perfect as a healthy breakfast, as it is high in protein, fiber, and slow releasing carbs.

Is French toast good before a workout?

This protein French toast is a fantastic pre-workout meal or breakfast, as it has a proportionate amount of carbs, protein, and healthy fats to power you through a workout.

Is French toast good after a workout?

For a post-workout meal, protein French toast is a great option, especially made with all egg whites as opposed to whole eggs. The lower fat count helps push the calories from the meal into the muscles, promoting faster muscle gain.

protein french toast recipe

Protein French Toast

This protein French toast packs in over 20 grams of protein per serving and needs just 6 ingredients to make! Crisp around the edges and soft in the middle, they only take 10 minutes to make. 
5 from 116 votes
Print Rate
Course: Breakfast
Cuisine: American
Prep Time: 2 minutes
Cook Time: 6 minutes
Total Time: 8 minutes
Servings: 6 servings
Calories: 115kcal
Author: Arman

Ingredients

Instructions

  • In a mixing bowl, whisk together all the ingredients, except for the bread.
  • Dip each slice of bread in the 'custard' mixture, ensuring each slice is soaked. Repeat the process until all the bread is used.
  • Lightly spray a non-stick pan with cooking spray and place it over medium heat. Once hot, add slices of the bread and cook for 4-5 minutes, flipping halfway through.
  • Sift powdered sugar over the French toast and serve immediately.

Notes

* I used a higher protein bread, which added extra protein.
TO STORE: Leftovers can be stored in the refrigerator, covered, for up to three days. 
TO FREEZE: Place the cooled French toast slices in individual ziplock bags and store them in the freezer for up to 6 months. 
TO REHEAT: You can reheat the French toast by placing them in a toaster like you would normal bread, or in a preheated oven. 

Nutrition

Serving: 1slice | Calories: 115kcal | Carbohydrates: 13g | Protein: 20g | Fat: 3g | Sodium: 230mg | Potassium: 116mg | Fiber: 1g | Vitamin A: 104IU | Vitamin C: 1mg | Calcium: 92mg | Iron: 2mg | NET CARBS: 12g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

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