Protein French Toast
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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.
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.
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
Frequently Asked Questions
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.
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.
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
Ingredients
- 6 slices bread gluten free, if needed * See notes
- 2 large eggs
- 3 large egg whites
- 1 teaspoon cinnamon
- 1/2 cup milk of choice
- 1/2 cup protein powder I used vanilla protein powder
- 1/2 teaspoon vanilla extract
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
- High protein bread: I like using Nature’s Own Life Wheat & Protein bread, P28 Protein bread, or Better Way protein bread. You can also use my homemade protein bread recipe.
Ideal skillet temperature??
Hi FM- medium/high is fine!
Hi, first off thank you for your recipes! They are always so good! I am wondering about the bit where it says for gluten free bread to see the notes; there doesn’t seem to be any note about it. I’ll be using gluten free bread and I want to be sure to know what I need to change for it to turn out well!
Hi Jerome- I’m so sorry, I’ve amended it now. I recently tried Unbun Foods Complete Protein Bread from whole foods which worked out really well!
My kids don’t generally like French toast but they love this recipe! I used equip cinnamon roll protein powder and used water instead of milk because I didn’t have any. I also used 1 tsp of vanilla instead of 1/2. The kids have asked for it every day since trying it. This morning I made your keto bread and used it for the French toast and it was even more amazing!
Can’t wait to run out of maple syrup so I can try making your homemade keto maple syrup.
So glad the kids liked this one!
Arman this was so good! You have the best high protein recipes.
Thanks so much, Renee! 🙂 Glad you enjoy the recipes!
One of my faves!!!!! Thank you! 😊
Love to hear that, Lauren. Thanks for taking the time to leave a lovely review and star rating 🙂
Really good recipe. Switched the amounts of eggs & egg whites. Also used Keto bread so that I can have it with bananas.
Absolutely amazing! I used a shaker bottle to mix mine and used fair life 2% milk for a little added protien! Although this time I did use white bread instead of wheat bread or a gluten-free bread cause that’s all I had on hand. This is definitely a delicious recipe that I’ll try again.
Thanks for the lovely feedback and star rating, Misty! LOVE Fair Life milk- it’s such a great way to add extra protein in. 🙂
Curious how do you get 30 grams of protein in one slice when your just dunking the bread in mixture?
Hi Kathy- the bread I’m using is super high in protein to begin with 🙂
This was delicious! I will definitely be adding it to our breakfast rotation!
Love to hear that, Tess. Thanks for taking the time to leave a lovely review and rating 🙂
Why put in protein powder if this is supposed to be low protein recipe ❓
Hi Gail, this is actually a high protein recipe 🙂
Very crispy. High protein. Healthy. Just perfect thanks!!
This was really good. I added frozen (thawed) raspberries on top. I’ve been looking for yummy breakfast with high protein. I hate egg whites plain so this recipe hits the spot for great taste and high protein.
LOVE the addition of raspberries on top, I’ve done that before and really enjoy it. Pamela, give my egg white omelette recipe or egg white bites recipe a go- I used to hate egg whites too, but tested a few ways to make it delicious.
Which high protein bread did you use?
Hi Melissa- I’ve updated the recipe card, but I like Nature’s Own Life Wheat + Protein Bread (22 grams of protein per two slices) and Dave’s killer bread!
Unfortunately, I found these to be rather bland. I even doubled the cinnamon and vanilla.
Hi Melanie- sorry to hear that. I’m wondering if its the brand of protein powder you used or the bread which lead to it being like this.
I’m looking forward to trying this recipe. I have Orgain Vanilla Protein Powder that in my experience when attempting to dissolve it in yogurt it becomes grainy. If I use it for this recipe, do you have a tip for a well dissolved outcome?
Hi Susie! I sometimes find that with casein protein powder. The trick is to slowly dissolve it with some milk or water first to become a paste. 🙂
Very easy and very delicious!. My kids love them too.
I cut them in strips and freeze them for a quick and easy breakfast.
Some peanut butter on top with some dates and almonds on the side, satisfies the sweet tooth too!
Thanks for sharing
Easy and delicious. I will use a better bread the next time. I used up what I had but turned out great. I used my griddle to make them. Once cooked, I added some peanut butter and boy were they delicious. My kids enjoyed some too! Thanks for sharing. I froze the rest. Hope they are as good when I pop on toaster tomorrow!
lOVE the addition of peanut butter on top, it would have been perfectly melty. Yes, these freeze really well- I used to meal prep this and then add the to a toaster oven or in the air fryer to heat up 🙂
I have never made French toast that tasted so good and have never had any that was so FILLING! I was getting full halfway into the 2nd slice!
I made 2 slices (SO thankful for the customizable calculations on the recipe!) using whole wheat sandwich bread and Orgain vanilla protein powder.
I only used 1 whole egg since that’s all I had😅, but it still produced the perfect amount of “custard” for 2 slices of bread. I also used 3/4 tsp cinnamon, instead of 1/6 tsp, plus 1/4 tsp nutmeg since I was craving cinnamon toast, lol. (SN: some butter extract probably would’ve made it taste like actual cinnamon toast, but it was still yummy.)
This recipe was a win — precise and well written. I will be adding this to my weekend breakfast rotation!
Hi. I’m looking for healthy weight loss recipes. Had a tripple Coronary bypass a year ago, have hypertension and now before the bypass I’ve developed pre diabetes.HELP with your superb and yummy recipies
Thank You
Wishing you the best of health- hope the recipes here are suitable for you!
Make these every other weekend and whole family loves them! They don’t even know they’re packed with protein. Helps with teen boys eating machines they eat less because they are more filling. Excellent recipe thank you
So good
Recipe was perfect and delicious. Even my toddler loved it. I will be making these again.
Love that your toddler enjoyed it too- I feel like toddlers are the most critical, so if they give it the thumbs up, it’s a winning recipe 🙂 Thanks for taking the time to leave a lovely review, Christine!
Excellent recipe, packed with protein! My 15 year old loves it!
I would love to know exactly which bread you used. Thank you!
Hi Keri- I’ve updated the recipe card to include my tested options 🙂
What brand of higher protein bread did you use? I read through the whole blog post, but didn’t see it named.
Thank you.
Sorry, Kathi- there’s a few high protein breads I use- I like Nature’s Own Life Wheat + Protein Bread (22 grams of protein per two slices) and Dave’s killer bread!
Excellent! Input my ingredients into myfitnesspal for accurate calories for me.
Topped with some berries, Greek yogurt, and a little Walden’s syrup and it was great.
Will definitely make again.
Would your protein bread recipe work for use as the bread?
Hmmm I haven’t tried- I typically prefer a sturdier bread 🙂
Which bread do you use?
I like Nature’s Own Life Wheat + Protein Bread (22 grams of protein per two slices) and Dave’s killer bread but more and more grocery brands have their own higher protein bread, like target and walmart.
what type of bread did you get? 🙂 cant wait to try!!!
Hi Justine- I’ve made this with all kinds of bread and it’s been versatile. Provided you don’t use texas toast (that super thick bread) or brioche bread (too buttery), it will work 🙂
So yummy!
Absolutely amazing, I’ve been using this recipe for the past 6 months!
This is the bomb it’s now in my regular menu everyday..
Love to hear that, Lindsay! You’ve inspired me to add this back to my breakfast rotation (I took a break for a while haha).
Great!!!
Thanks for the lovely comment, Tangela!