This protein French toast recipe provides a balanced and delicious high protein breakfast that will get your day started off on the right foot. Packed with 18 grams of protein per serving, this recipe doesn’t skimp on flavor or sacrifice texture for a healthier version. It may just become your new favorite breakfast.
French toast is a delicious way to start the day, but if it’s not also served alongside eggs or some other protein, it winds up being a pretty carb rich, low protein way to start the day. Often loaded with maple syrup any other rich toppings, it can set you up for rollercoaster ride of sugar cravings and hunger. Eating a more well balanced, higher protein breakfast has a myriad of benefits that I’ll explain below. But being healthy isn’t the only reason to love this recipe! It’s also delicious, with a light and fluffy inside and crispy outside.
Why this recipe works:
- Delicious and filling! Light and fluffy inside, a hint of sweetness and a slightly crispy outside, this recipe hits all the requirements for a yummy French toast.
- Healthier alternative to classic French toast, with a higher protein content and extra fiber rich bread, so lower net carbs.
- Quick to whip up a big batch to enjoy that morning and also for meal prep. Reheats nicely too!
- Kids will enjoy this version just as much as traditional French toast, so a win-win for the whole family!
- Whole wheat bread – this is not crucial but I definitely recommend using this type of bread Whole wheat bread typically has a bit more protein than white bread, and because it is fiber rich, brings down the net carbs. I like Orowheat or Dave’s Killer Bread brand, but containing 4 grams of protein per slice. I also tried a “keto” high protein low-carb bread, and did not think the sacrifice in taste and texture was worth the extra few grams of protein.
- Whole eggs and egg whites – adding in additional egg whites adds nothing but protein. I always have a small carton stocked in my refrigerator to add to a bunch of things!
- Milk – feel free to use cow’s milk or your favorite non-dairy alternative like almond milk.
- Greek yogurt – this is how I pack in a bit more protein beyond the eggs and egg whites. Feel free to use nonfat or skim. Alternatively, you can also use your favorite protein powder of choice. I have tried it both ways and do prefer the taste better when using Greek yogurt.
- Cinnamon or pumpkin pie spice, vanilla extract and a pinch of salt to add flavor.
In a shallow large bowl, make the French toast batter. Combine the eggs, egg whites, milk, yogurt, vanilla, cinnamon and pinch of salt. Whisk together well until most of the clumps of yogurt are gone. Don’t stress if there’s still some little thick bits; they won’t stick around after coating & cooking. However, if you’d like to create a really smooth egg mixture, use one of those milk frother whisks!
Heat up a non-stick pan or grill pan on medium heat and lightly add some cooking spray, butter or coconut oil to coat the pan. Dip each bread slice in the egg white mixture and let the bread soak up a bit of the batter so each slice of bread gets well coated but isn’t soggy.
Place in the pan and cook for about 2-3 minutes per side, until bread is golden brown. Stack cooked slices of your French toast on a plate and coat with a bit of butter while still warm. Top with a bit of powdered sugar, additional Greek yogurt and berries, a natural sweetener like honey or your favorite sugar-free maple syrup.
Why eating a high-protein breakfast is important
I typically don’t get too much into a health discussion in a recipe post, but this is an important one. I love sharing ways to get extra protein in first thing in the morning, and have a bunch of breakfast recipes on my site. Try this egg white oatmeal, overnight oats with protein powder, or this low carb ham quiche.
But why is eating a high protein breakfast so important? Because it can quite literally impact your whole day. First, it leads to higher satiety, meaning you will feel full and satisfied till lunch time. No hunger cravings in between breakfast and lunch. Next, it helps to regulate your appetite the entire day! Studies show eating a protein-rich breakfast positively influences hormonal and neural signals that affect how much you may eat during the day. Consuming protein-packed meals throughout the day, but especially at breakfast where many people often skimp, will help maintain and even help build muscle. It’s a big reason why body builders made the “anabolic french toast” popular to begin with ha!
Additional expert tips
As I mentioned above, you can use your favorite protein powder in this recipe. It will make this dish dairy free and also add in a bit more protein, but I found the taste and texture to be not as good. It tasted a bit drier and less creamy. If you do want to swap out the yogurt for protein powder, use ½ serving so the mixture doesn’t get too thick.
Some brands of wheat bread are softer in texture than others. If using a really sturdy bread like Ezekiel’s, make sure to soak it a bit longer than if using a softer bread like dave’s killer bread.
Store leftovers in an airtight container in the fridge for 3-4 days. Reheat in the microwave or toaster oven and enjoy. It tastes just as good reheated as it does hot off the griddle.
High Protein French Toast
- 8 slices whole wheat bread
- 2 eggs
- 6 tbsp egg whites
- ½ cup milk
- ½ cup Greek yogurt
- 2 tsp vanilla extract
- 2 tsp cinnamon
- a pinch of sea salt
- cooking spray
- In a large shallow bowl, combine the eggs, egg whites, milk, yogurt, vanilla, cinnamon and pinch of salt. Whisk together well until most of the clumps of yogurt are gone.
- Heat up a non-stick pan or grill pan on medium heat and lightly add some cooking spray, butter or coconut oil to coat the pan.
- Dip each bread slice in the egg white mixture and let the bread soak up a bit of the batter so each slice of bread gets well coated but isn’t soggy.
- Place in the pan and cook for about 2-3 minutes per side, until bread is golden brown. Stack cooked slices of your French toast on a plate and coat with a bit of butter while still warm. Top with a bit of powdered sugar, additional Greek yogurt and berries, a natural sweetener like honey or your favorite sugar-free maple syrup.