With 18 grams of protein per 2 slices, this high protein French toast recipe is a delicious, healthy and satisfying way to start your day and makes the perfect high protein breakfast without devouring piles of scrambled eggs. Plus, it’s easy enough to make anytime and tastes good enough to serve the whole family. Top with berries, Greek yogurt, and a little maple syrup and breakfast is served! {Vegetarian, dairy-free & gluten-free-friendly}
Table of Contents
Protein Powder French Toast Recipe
Yes, you can increase your protein intake without living off just egg whites or protein shakes! This high protein French toast has all the flavor you love from traditional French toast, but is made with eggs, egg whites, and protein powder for a whopping 18 grams of protein in just 2 slices of bread.
All that protein will fill you up for hours, helping you avoid snacking and stave off the sugar cravings all day long. If you’ve been struggling to eat enough protein everyday, this one is for you!
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 Protein French Toast
- Quick and easy breakfast
- Reheats and freezes easily (perfect for meal prep)
- Formulated by a Registered Dietitian to be more filling (with 18 grams of protein per serving)
- Can be made with your favorite bread
- Easy way to add extra protein to your diet
- Can load it up with your favorite toppings
- Family-friendly flavors
Ingredient Notes
- Whole eggs: To help the batter adhere to the bread and add some protein.
- Egg whites: Add even more protein while keeping the saturated fat level down. You can use liquid egg whites from a carton or separate eggs on your own and save the egg yolks for another use.
- Milk or dairy-free milk: 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 flavor and sweetness. Feel free to use your favorite protein powder.
- Seasonings: Keep it cozy with cinnamon, vanilla extract, and almond extract.
- Slices of bread: Use a thicker type of bread so it doesn’t fall apart. We used whole wheat Texas toast, you could also your favorite whole wheat bread, 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.
Instructions
- 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.
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 fiber. 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
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 unflavored.
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.
Yes, but the ingredients matter. 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). This recipe will offers protein and carbohydrates to help your body recover and keep you full for hours!
Storage & Reheating Guidelines
To store: Store this French toast in the fridge covered or in an airtight container for up to 4 days.
To reheat: Reheat in a toaster or in the microwave.
To freeze: 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.
Topping Ideas
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. If you need to avoid sugar, try sugar-free syrup instead.
- 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 savory 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 unflavored protein powder.
What to Serve with French Toast
This healthy French toast recipe is a satisfying meal all in itself, but it also pairs well with any of the following sides and beverages:
- Strawberry Banana Smoothie with Yogurt
- Turmeric Latte with Almond Milk
- Festive Fruit Salad
- Creamy Scrambled Eggs
- Yogurt (like these Homemade Fruit-On-The-Bottom Yogurt cups)
- Granola (try this Almond Butter 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. Great for kids!
- For extra richness: Use canned coconut milk or heavy cream instead of regular milk.
- To make gluten-free: Use gluten-free bread and a certified gluten-free protein powder.
- Cut special shapes: Use cookie cutters to make heart-shaped French toast or whichever shapes you prefer. This is a fun way to get kids to eat more protein too!
More Healthy Breakfast Recipes
- Pumpkin French Toast Sticks
- Healthy Blueberry French Toast Casserole
- 3-Ingredient Protein Waffles
- Kodiak Cakes Protein Waffles
- High Protein Oatmeal
Did you make this recipe? Scroll down to leave a star rating and review!
Best High Protein French Toast {with Protein Powder}
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.
- The nutritional information is based on 1 piece of French toast.
Nutrition
This recipe was originally posted in December 2022 and was updated in December 2024 to include more helpful tips.
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