Protein french toast! I am always looking to make classic dishes a little more balanced and macro-friendly and this french toast does not disappoint!
It hits the mark of your traditional french toast – golden brown on the outside and a little creamy in the middle with the perfect amount of sweetness – but has an added boost of protein powder that is whisked right into the batter. It’s easy to make and hits the spot when craving cozy comfort food.
While you can enjoy this protein powder french toast on any day, I especially love it post-workout due to the almost 2:1 carb-to-protein ratio and with not too much fat, making it easy to digest and helping to maximize protein and glycogen synthesis.
It would also be great to meal prep a couple of batches at the beginning of the week and reheat in the toaster as the week goes on!
Why you’ll love this high protein french toast recipe
- simple ingredients – made with healthy ingredients you probably already have at home.
- high-protein – one serving has 23 grams of protein!
- macro-friendly and balanced – a good ratio of carbohydrates, protein, and fat for balanced blood sugar and to avoid those spikes and crashes that a typical sweet breakfast can do.
- perfect for post-workout – while I enjoy these on any day, I especially love them post-workout due to the amount of carbs and protein, and not too much fat.
Is french toast healthy?
French toast can be a healthy breakfast option depending on how it’s made. Traditional french toast can be high in carbs and sugar due to the amount of bread, the sweetener used, and toppings. Of course, it can be enjoyed in moderation, but something to think about if you have specific goals.
This protein french toast makes a delicious healthy addition to one’s diet! We are using sourdough which naturally has protein and fiber and adding protein powder for a protein boost. When making it at home, you have full control over what ingredients you are using.
Ingredients
- eggs
- milk
- vanilla extract
- cinnamon
- salt
- vanilla protein powder – I used this brand.
- sourdough bread – my favorite bread and holds up well, but you can swap it out with your favorite kind.
- butter, for cooking
How to make protein french toast
- Make your batter. In a shallow bowl or dish, add your eggs, milk, vanilla extract, cinnamon, and a pinch of salt and whisk to combine. Add protein powder and whisk until no lumps remain.
- Make your french toast. Heat a large nonstick skillet or griddle over low to medium heat. Once hot, add cooking fat and let it warm up. Dip a slice of bread in the batter making sure to fully coat both sides. Add to your pan and cook for 2-3 minutes, flip, and cook for another 2-3 minutes until golden brown. Repeat with remaining slices.
- Enjoy! Top with toppings of choice and enjoy!
What is the best bread for French toast?
There are many different kinds of breads you can use for french toast. Popular choices are brioche, challah, sourdough, french bread, or classic white bread. You want bread that is sturdy enough to hold up to the dipping in the egg mixture, has a uniform texture, and of course has good flavor.
I prefer sourdough bread as it’s thick and hearty, has a slight tang to balance out the sweetness, is easier to digest, and adds a little protein boost. Feel free to use your favorite kind, but make sure it is sliced thick enough or your french toast will come out soggy.
Why is my french toast soggy?
There can be a few reasons why your french toast is soggy.
- Your bread is sliced too thin and doesn’t hold up well against the wet mixture. Make sure you have a thick enough and sturdy piece of bread.
- Your french toast batter is too liquidy. Using whole eggs makes sure it is not too liquidy and doesn’t oversaturate the bread.
- You are soaking it in your batter for too long. Dip it so both sides are coated with the batter and then move it to your reheated pan.
- Cooking it too fast. Cook french toast on low-medium heat to make sure the outside gets browned but also the inside is cooked through. If cooking at too high of temperatures, the outside will brown too fast and the inside will still be soggy.
What to serve with french toast?
- eggs – try scrambled, fried, or hard-boiled
- greek yogurt or cottage cheese
- fresh fruit
- breakfast sausage or bacon
Storage and reheating
- refrigerator – store the leftovers in an airtight container in the fridge. It should stay fresh for 4 days.
- freezer – allow them to cool completely. Place on a parchment paper lined baking sheet in a single layer and place in the freezer for 1-2 hours until frozen. Then place them in a storage bag for up to 3 months. Freezing them in a single layer allows them to not stick together when you place them in a bag/container.
- reheating – when you are ready to reheat, pop leftover french toast in the toaster or toaster oven.
Substitutions and additions
- eggs – I like using whole eggs, but egg whites would work as well. Use 4 egg whites instead.
- milk – dairy or dairy-free milk will work. Whole milk, almond milk, or a lite coconut milk will work.
- vanilla protein powder – both plant-based protein and whey protein work for this recipe! I tested both and the results were very similar. I used this brand. If you to switch up the flavor, I have also used chocolate protein powder before!
- sourdough bread – I like using sourdough as it is made by slowly fermenting the dough (flour and water), which helps break down the gluten and can be easier to digest for some. It also has a good amount of protein per serving. You can try sprout bread, whole grain, or whole wheat bread if you like. Opt for gluten-free bread if needed.
- butter – oil or cooking spray will work the same, it just won’t have as rich of flavor.
Here are some additions you can add to your protein waffles as well:
- spices – nutmeg, cloves, or pumpkin pie spice
- cacao powder – for a chocolate flavor!
- sweetener – I preferred this recipe without sweetener as I feel the protein powder added enough. If you want it sweeter, add a tablespoon of maple syrup or honey to the batter.
More healthy high-protein breakfast recipes
- high protein waffles
- protein yogurt bowl
- high protein protein pancakes
- protein overnight oats
- peanut butter banana protein smoothie
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Protein French Toast
equipment
ingredients
- 2 large eggs
- 3 tablespoons milk (I used whole, but any kind will work)
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
- pinch of salt
- 1/4 cup vanilla protein powder (25 grams)
- 6 ounces sourdough bread, sliced into 1-inch pieces
- butter, for cooking
- toppings – greek yogurt, fresh berries, peanut butter, maple syrup, cinnamon…
instructions
- Make your batter. In a shallow bowl or dish, add your eggs, milk, vanilla extract, cinnamon, and a pinch of salt and whisk to combine. Add protein powder and whisk until no lumps remain.
- Make your french toast. Heat a large nonstick skillet or griddle over low to medium heat. Once hot, add cooking fat and let it warm up. Dip a slice of bread in the batter making sure to fully coat both sides. Add to your pan and cook for 2-3 minutes, flip, and cook for another 2-3 minutes until golden brown. Repeat with remaining slices.
- Enjoy! Top with toppings of choice and enjoy!
notes
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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