This healthy protein French toast recipe is a delicious high-protein breakfast or post-work out meal. With 18 grams of protein per 2 slices, it’s a delicious, healthy and satisfying way to kickstart your day or end a workout! {Vegetarian, dairy-free & gluten-free-friendly}
Protein French Toast Recipe – Easy & Delicious!
If you’re on a hunt for the ultimate way to enhance your protein intake at breakfast time or during your pre or post-workout meal, then you’ll love this healthy Protein French Toast! The best part is, it’s so easy to make and can be loaded up with all your favourite toppings.
First, the bread is soaked in an egg white, egg, milk, protein powder, cinnamon and vanilla mixture. Then, the French toast is cooked on the stovetop to crispy, mouthwatering perfection.
The end result is an epic stack of fluffy French toast that keeps your body both nourished and satisfied. This delicious breakfast is great for cooks of all levels and is the perfect option for the whole family.
Plus, you can even make this healthy French toast ahead of time and reheat it throughout the week!
For more protein-packed meals and snacks, check out these Banana Protein Pancakes, Banana Protein Muffins and Protein Cinnamon Rolls too!
Why We Love This Healthy French Toast Recipe
- Protein packed: One serving of 2 slices of protein French toast contains about 18 grams of protein, while your classic French toast only contains about 10-12 grams. You can use a high-protein bread for even more protein.
- Easy: French toast with protein powder is a super quick and easy recipe. Mix together the batter ingredients, soak the bread and fry on the stovetop until crispy. Plus, it can be made ahead for an effortless breakfast or post work out meal. Perfect for meal prep!
- Post-workout fuel: Post-workout out meals don’t have to be boring or repetitive. This French toast recipe is a great way to mix up your typical post-workout meal. Plus, you can easily customize the toppings for more variety.
Refuel with High Protein French Toast
Replenishing protein and carbohydrates after a workout is very important to build and repair the muscles used while exercising. Whether you eat or drink your protein and carbs, it’s important to consume them within 60 minutes of finishing a workout to help rebuild the muscle and refuel your body (source).
French toast with protein powder (AKA anabolic french toast) is an excellent and tasty way to meet your post workout needs. One 2-slice serving of this French toast provides around 18 g of protein and 30 grams of carbohydrates depending on the type of protein powder and bread used, making it the perfect recovery meal.
Ingredient Notes
- Whole eggs: Help the batter adhere to the bread and add some protein.
- Egg whites: Add more protein while keeping the saturated fat level down. Egg whites from a carton can be used for convenience or separate eggs on your own and save the egg yolks for another use.
- Milk or milk alternative: Provides liquid for the French toast batter and some protein depending on the type of milk used.
- Protein powder: Provides the primary source of protein. Whey or plant-based protein can be used. I typically use vanilla protein powder to contribute some extra flavour and sweetness.
- Flavouring agents: Cinnamon, vanilla and almond extract provide an extra boost of flavour.
- Slices of bread: Use a thicker type of bread so it doesn’t fall apart. We used whole wheat Texas toast, you could also use brioche, challah, sourdough or French bread.
- Coconut oil: Used to fry the french toast and get it nice and crispy. Non stick cooking spray can also be used.
How to Make French Toast with Protein Powder – Step-by-Step
- In a shallow bowl whisk together the eggs and egg whites. Next whisk in the protein powder until no lumps remain. Add the milk, cinnamon, vanilla extract and almond extract. Whisk everything together until combined.
- Set a non-stick pan over medium heat, and add 1 tablespoon of coconut oil. While the coconut oil is melting, dip bread in the batter, and flip it over to coat the other side. Let the bread soak for 10-15 seconds.
- Cook bread slices for 2-3 minutes per side, until nice and crispy. Repeat with more slices. Serve with yogurt, fruit, nut butter or maple syrup.
Protein in French Toast
For a two slice serving of protein French toast, there is about 18 grams of protein. It may be higher or lower depending on the kind of bread and protein powder that you use.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best French Toast
- To make the best protein French toast, use a thicker type of bread. We used whole wheat Texas toast for an extra boost of fibre. Sourdough, challah, brioche or French bread also work great in this recipe. Avoid using bread that’s too thin and flimsy as it may get too soggy and potentially fall apart when you transfer it to the pan.
- Be sure to whisk the protein powder into the egg mixture until no more lumps remain to avoid having clumps of protein powder on certain areas of the toast.
- Don’t soak the bread in the French toast batter for too long, as it may lead to soggy French toast. I find that 10-15 seconds is a good amount of time to allow the egg mixture to absorb into the bread without making it overly soggy.
- If you prefer to skip the protein powder, you can leave it out, but keep in mind that the protein content of the toast will be lower. You may also wish to add a bit of sweetener to egg mixture such as maple syrup or honey since the vanilla protein powder contributes some sweetness.
- Be careful not to cook the French toast over too high of heat as it may cause the outside of the bread to brown too quickly, leaving the middle undercooked. If the French toast is browning too quickly, turn the heat down to medium low heat.
Recipe FAQs
The best bread to use for French toast is any bread that will hold its shape well after being dipped in the batter. Texas toast, challah bread, french bread, thick slices of brioche or sourdough are all good choices. Stale bread also works well because it’s more dried out. Dryer bread will soak up the egg mixture better and is less likely to fall apart.
Whey based protein or plant-based protein powder can be used. Vanilla protein powder adds flavour to the French toast, but you could also try other flavours of protein powder or use unflavoured.
Soggy French toast can result if you soak your bread in the batter for too long. We suggest soaking the bread for a maximum of 10-15 seconds before frying it.
Cook French toast over medium heat for 2-3 minutes per side. Just until the toast is cooked through on the inside and golden brown and crispy on the outside.
Protein French toast can be made ahead and frozen. Place 2 slices in small or medium freezer bags and store in the freezer for up to 3 months.
Storage & Reheating Guidelines
To store: Store this French toast in the fridge covered or in an airtight container for up to 4 days or in the freezer for up to 3 months.
To reheat: Reheat in a toaster or in the microwave.
Toppings for French Toast
The amazing thing about this Protein French Toast is that it can be easily customized depending on what you’re feeling!
Try topping it with any of the following:
- Fresh fruit: Bananas, berries, or peaches work really well. You can also try apples or pears sauteed in butter and cinnamon for a tasty spin.
- Yogurt: Use Greek yogurt for an extra boost of protein.
- Pure Maple syrup: A sweet topping to drizzle over French toast.
- Nut Butter: Try peanut butter or almond butter to add some healthy fats and extra protein.
- Jam: Try spreading with some of this Strawberry Chia Jam.
- Chocolate chips: Because you can never go wrong with chocolate!
- Ham, cheese and poached eggs: For a savoury flair, try adding warmed, thin slices of ham, Havarti cheese and a poached egg onto your protein french toast. In this case, you may wish to use an unflavoured protein powder.
What to Serve with French Toast
This easy french toast recipe is a satisfying meal all in itself, but it also pairs well with any of the following sides and beverages:
- Fruit salad
- Strawberry Banana Smoothie with Yogurt
- Turmeric Latte with Almond Milk
- Scrambled eggs
- Yogurt (like these Homemade Raspberry Fruit-on-the-Bottom Yogurt cups)
- Granola (try this Easy Granola Recipe)
- Breakfast sausages
Recipe Variations
- To make protein French toast sticks: Before dipping the bread in the batter, cut it into slices. Then dip in the batter and fry.
- For extra richness: Use canned coconut milk or heavy cream instead of regular milk.
- For zesty flavour: Add a teaspoon of orange zest to the French toast mixture.
- To make gluten-free: Use gluten-free bread and a certified gluten-free protein powder.
- To make dairy-free: Use a milk alternative such as almond milk, or soy milk and plant-based protein powder.
More Healthy Breakfast Recipes
- 3-Ingredient Protein Waffles
- Protein Banana Bread
- Pumpkin French Toast Sticks Recipe
- Blueberry Banana French Toast Casserole
- Protein Pancake Mix Recipe
- Chocolate Protein Pancakes
- Kodiak Cakes Protein Waffles
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Protein French Toast
Ingredients
- 2 large eggs
- 1/4 cup egg whites
- 1/4 cup vanilla protein powder
- 3/4 cup milk (or milk alternative)
- 1/2 tablespoon cinnamon
- 1/2 tablespoon vanilla extract
- 1/4 teaspoon almond extract
- 8-10 slices of bread (I used whole-wheat Texas toast)
- 1 tablespoon coconut oil plus more if necessary (or sub in cooking spray)
Instructions
- In a shallow bowl, whisk together the eggs and egg whites.
- Next, whisk in the protein powder until incorporated and no more lumps remain.
- Add the milk, cinnamon, vanilla extract, and almond extract and whisk until combined.
- Add 1 tablespoon of coconut oil to a non-stick frying pan set over medium heat. Alternatively, you can use nonstick cooking spray.
- While the coconut oil melts, carefully dip a slice of bread in the egg mixture and then flip to make sure you coat both sides of the bread. Leave the bread in the mixture for about 10-15 seconds.
- Place the coated bread slices in the hot skillet and cook until golden brown and crispy on each side, about 2-3 minutes per side. Repeat with more slices. You should be able to get about 8 slices. Top with fruit of choice, yogurt, nut butter, and/or a drizzle of maple syrup!
Notes
- To make the best protein French toast, use a thicker type of bread. We used whole wheat Texas toast for an extra boost of fibre. Sourdough, challah, brioche or French bread also work great in this recipe. Avoid using bread that’s too thin and flimsy as it may get too soggy and potentially fall apart when you transfer it to the pan.
- Be sure to whisk the protein powder into the egg mixture until no more lumps remain to avoid having clumps of protein powder on certain areas of the toast.
- Don’t soak the bread in the French toast batter for too long, as it may lead to soggy French toast. I find that 10-15 seconds is a good amount of time to allow the egg mixture to absorb into the bread without making it overly soggy.
- If you prefer to skip the protein powder, you can leave it out, but keep in mind that the protein content of the toast will be lower. You may also wish to add a bit of sweetener to egg mixture such as maple syrup or honey since the vanilla protein powder contributes some sweetness.
- Be careful not to cook the French toast over too high of heat as it may cause the outside of the bread to brown too quickly, leaving the middle undercooked. If the French toast is browning too quickly, turn the heat down to medium low heat.
Leave A Review: