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This High Protein French Toast recipe packs over 43 g of protein into a delicious breakfast. With crispy edges and a soft center, they are quick and easy to make in under 10 minutes. Perfect as a pre or post workout anabolic meal!
I usually start my day with either scrambled cottage cheese eggs and protein bagels or protein oatmeal. But on weekends, I like treating myself with fluffy protein pancakes. Until I made French toast with protein powder. They have quickly become part of my breakfast menu. Not just on weekends, but also on weekdays because my easy recipe takes just 10 minutes. And if I know it’s going to be an hectic week, I usually meal prep it on Sunday for the next days.
Table of Contents
Why this is the best protein French toast recipe
- High protein and macro-friendly. With over 43 grams of protein per serving, they are perfect as an anabolic breakfast. Whether you are a bodybuilder, aim to build muscle or just want to eat healthy, you will love them as a pre-workout meal or post gym refuel.
- Original taste. Say goodbye to dry bread soaked in egg whites. My recipe adds Greek yogurt to give the best texture and boost protein. This French protein toast is perfectly soft in the center but crispy around the edges. It tastes sweet and flavorful like the original, but with NO sugar added!
- Quick and easy. Ready in under 10 minutes, you can make it also if you’re in a rush or if you just don’t want to cook. This recipe uses a handful of simple ingredients, and can be prepared also without protein powder.
- Meal prep friendly. Cook a batch of protein powder French toast on Sunday and you’ll have breakfasts for the entire week. They store well both in the fridge and in the freezer.
Ingredients and substitutes
Here’s all you need for this easy protein French toast recipe, along with replacement options and tips. As always, you can find the precise quantities in the recipe card at the end of this blog post.
- Bread. Use your favorite type of bread, gluten-free if it is necessary. I like whole-grain toast bread and sourdough. For more a more macro-friendly breakfast, choose high-protein bread or low carb bread.
- Egg. A whole egg provides flavor and helps the custard form. For low fat and low calorie protein French toast, swap it out for 2 egg whites.
- Greek yogurt. This is the secret to achieving the perfect texture, like the original. Greek yogurt adds moisture without turning to egg whites, which tend to make protein foods dry. I used nonfat Greek yogurt, but any other option work – also nondairy if necessary.
- Milk of choice. Choose unsweetened almond milk, semi-skimmed milk, high protein milk, oat milk or your favorite plant based milk.
- Protein powder. This recipe uses vanilla whey protein powder, but any other product works. Casein, pea protein, soy protein, brown rice protein and collagen are great. I recommend vanilla, chocolate, cinnamon flavor or unflavored.
- Cinnamon and vanilla extract. These ingredients provide plenty of flavor without sugar. Omit cinnamon and/ or vanilla if your protein powder is already flavored.
How to make protein French toast
Step 1 – Prep the custard. Add to a large bowl egg, Greek yogurt, ground cinnamon and vanilla extract. Stir well, using either a fork or a whisk. Add to the custard protein powder and milk. Whisk until combined in a smooth batter free of lumps. In case it is too thick, add 1 to 2 tablespoons of milk more.
Step 2 – Dip and soak. Dip each slice of bread into the batter until soaked on one side, then flip it with a fork and soak on the other side. This should take around 30 seconds for each side.
Step 3 – Cook. Heat a skillet over medium heat and grease it with cooking spray or butter. Once the surface is hot, add a soaked slice of bread. Cook for 2 -3 minutes, then flip and cook on the other side for additional 2 minutes. It is ready when golden brown and lightly crispy on the edges.
Chef Tips
- Whisk vigorously or blend the protein custard, if it is clumpy and full of lumps. This depends on the protein powder choice – whey dissolves well, but plant protein and casein tend to form lumps.
- You can also make protein French toast without protein powder, if you don’t have it. Greek yogurt and egg will provide plenty of high quality protein without turning to supplements.
- Sweeten with one tablespoon of maple syrup or honey, if you are using unsweetened protein powder or if you have the sweet tooth. I personally find that vanilla protein already has plenty of taste.
- Customize this recipe to your own likings with extra ingredients. Add cocoa powder and chocolate chips, crushed Oreos for a cookies & cream experience, or a tablespoon of peanut butter.
- Cut slices of bread into thick stripes and make cinnamon protein French toast sticks. Since they are smaller in size, cooking time will be less – around 2 minutes each side. I love them, they taste like the ones from Aldi 😉
- Serve with your favorite toppings. For more protein and nutrients, I usually eat them with a dollop of vanilla Greek yogurt, sliced banana and maple syrup. Other tasty ideas are whipped cottage cheese, peanut butter and banana, caramelized apples, sugar-free maple syrup, protein spread and low calorie Nutella.
- Double or triple this recipe, if you plan to meal prep or if you’re making breakfast for a crowd. It stores very well, both in the refrigerator and in the freezer.
How to meal prep and store
Before storing, let cool to room temperature, then place your cinnamon protein French toast in an airtight container and refrigerate for a maximum of 4 days. You can warm them up in a skillet right before eating.
For a longer storage, I recommend freezing. Let them cool, then pack individual slices of toast in zipper bags and freeze for up to 6 months. Allow to thaw overnight in the fridge, then reheat in a hot skillet for 1 – 2 minutes on each side.
Frequently asked questions
Yes, this recipe can be considered as a healthy breakfast. Much healthier than the original, with no butter and no sugar. Packed with high quality protein and complex carbs, it provides the perfect balance of nutrients to jump start the day with energy. To make it healthier, use whole wheat or high protein bread for more fiber and protein.
Any type of soft bread is suitable, from regular toast bread to high protein alternatives. Use gluten-free bread if you can’t eat gluten, or choose low carb bread for keto French toast. My two favorites are wholegrain sandwich bread and sourdough.
Replace the egg with 1 flaxseed egg or 1/2 mashed banana and use dairy-free yogurt as a substitute for Greek yogurt. Plant based protein powder and milk are perfect for vegan French toast.
More protein breakfast recipes
- Protein pancakes recipe
- Cottage cheese pancakes
- Egg white oatmeal
- Protein waffles
- Cottage cheese muffins
- Protein muffins
- Protein milkshake
- High calorie smoothie
- Starbucks egg bites
Protein French Toast
Ingredients
- 3 slices bread, whole-grain or gluten-free if necessary
- 1 egg
- ⅓ cup (30 g) protein powder, see notes*
- ¼ cup (60 g) Greek yogurt, or dairy-free yogurt
- ¼ cup (60 ml) milk of choice, more if necessary
Optional Ingredients
- ½ tsp ground cinnamon, optional
- ½ tsp vanilla extract, optional
- maple syrup, optional, see notes*
Instructions
- Add to a large bowl egg, Greek yogurt, ground cinnamon and vanilla extract. Stir well, using either a fork or a whisk.
- Add to the custard protein powder and milk. Whisk until combined in a smooth batter free of lumps. If necessary, add 1 to 2 tablespoons of milk more (see notes*).
- Dip each slice of bread into the protein batter until soaked on one side, then flip it with a fork and soak on the other side.
- Heat a skillet over medium heat and grease it with cooking spray or butter. Once the surface is hot, add a soaked slice of bread. Cook for 2 -3 minutes, then flip and cook on the other side for additional 2 minutes. It is ready when golden brown and lightly crispy on the edges.
- Serve protein French toast with your favorite toppings, such as Greek yogurt and sliced banana.
Notes
Ingredient Notes
- Bread: Choose your favorite bread, gluten-free if is necessary. For more benefits and fibers, prefer whole grain options.
- Egg: You can replace one whole egg with 2 egg white, but the protein toast will have a drier texture.
- Greek yogurt: This recipe uses nonfat Greek yogurt, but you can substitute it with whole milk Greek yogurt, quark, or dairy-free yogurt.
- Protein powder: If you don’t have it, omit protein powder and reduce the amount of milk to 2 – 3 tablespoons.
- Maple syrup: Since most flavored protein powders are already sweetened, there is no need for extra sweeteners. If using unflavored protein powder, you may need 1 tablespoon of maple syrup or honey.
Protein Powder Notes
- This recipe can be prepared with any type of protein powder – whey, vegan protein powder such as soy protein or pea protein, casein, protein blends and collagen.
- I recommend vanilla flavored protein powder, but you can choose your favorite flavor.
- Each type of protein powder absorbs liquids differently – vegan protein powder and casein tend to absorb more than whey. If the custard is too thick, add a couple of tablespoons of milk more until smooth.
- If using unflavored protein, sweeten the mixture with about 1 tablespoon of maple syrup or honey.
- Blend the custard, in case it is lumpy.
Storage Directions
- To store. Let cool, then place protein French toast in an airtight container and refrigerate for a maximum of 4 days.
- To freeze. Let cool, then pack individual slices in zipper bags and freeze for up to 6 months.
- To reheat. Allow to thaw overnight in the fridge, if frozen. Reheat slices of bread in a hot skillet for 1 – 2 minutes on each side.
Hello!
This is a great recipe!!!
Can I check if the recipe/ quantities is indeed one serving or will this mixture make for several? I ask because if looks like a lot of mixture and I usually use it across more than one serving
Hey!
Thanks a lot for your comment, I’m so glad you like my high protein French toast recipe. The quantities provided in the recipe card up here are for one serving, correct. If you plan to serve more, I recommend increasing all ingredients proportionally.
Have a great weekend,
Matteo
Usually I prefer integral bread for this protein french toast. Integral food are better for me. Tks for the recipe Matt.
Hey Constantino,
many thanks for your feedback! I completely agree with you, I also prefer whole grain over refined bread.
I wish you a great weekend,
Matteo
Healthy Protein french toast Matt. Tks.
I was making your protein French toast when I discovered we were out of bread. I made the batter, then made a pile of crepes from it. I stuffed the crepes with cottage cheese and strawberry preserves. The family kept asking for more, so I kept making batches of them until we ran out of cottage cheese.
Hey dear David,
thanks a lot for your kind feedback!! I truly congratulate you, what a great idea. I should definitely give it a try, thanks for sharing 😉
Have a great day,
Matteo
I completely forgot:
THANK YOU for the recipe!
Thank YOU, David! Thank YOU!!
May you have a fantastic weekend,
Matteo
Protein french toast is a brilliant idea! I will make this for my breakfast!
Hey my dear Liza,
thank you so much for your feedback! I’m so glad you appreciated this protein-packed French toast recipe. Perfect for weekend brunches 😉
Have a fantastic day,
Matteo