Mornings set the tone for my entire day, and if I don’t start with something filling and balanced, I know I’ll be reaching for snacks by mid-morning. I used to rely on quick protein bars or overnight oats, but they never quite hit the spot. I wanted something warm, satisfying, and packed with enough protein to keep me fueled for hours. That’s how French toast bagels became my go-to breakfast.
The first time I made them, it was totally unplanned. I had a couple of bagels in my kitchen and was craving French toast, so I thought, Why not combine the two? I whisked together my usual egg mixture, dipped the bagel slices, and cooked them until golden and crispy. One bite in, and I knew I had found my new favorite way to start the day.
What I love about this recipe is that it’s ridiculously easy, completely meal-prep friendly, and works for any fitness goal. It’s high in protein, provides steady energy, and feels like a treat without wrecking my macros. Whether I’m in a rush or sitting down to enjoy a slow morning, this meal always keeps me on track.
Table of Contents
Ingredients List
What You’ll Need
This French toast bagel recipe is simple yet packed with high-quality protein, complex carbs, and healthy fats to keep you energized. Here’s everything you need:
For the French Toast Bagels:
- 2 whole wheat or high-protein bagels (sliced in half)
- 2 large eggs (or 4 egg whites for a lower-fat version)
- ½ cup unsweetened almond milk (or dairy milk of choice)
- 1 scoop vanilla or cinnamon protein powder (optional, for extra protein)
- 1 teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- 1 tablespoon maple syrup or honey (or a sugar-free alternative)
- Pinch of salt
- ½ tablespoon butter or coconut oil (for cooking)
For Toppings:
- Greek yogurt or nut butter for extra protein
- Fresh berries for natural sweetness
- Sugar-free maple syrup for the classic flavor
For another protein-packed breakfast idea, check out this High-Protein Eggs Recipe—a great side dish for this meal!
Step-by-Step Instructions to Make French Toast Bagels
Prepping Your Bagels
- Slice the bagels in half. If they are extra thick, slice them again for thinner pieces—this helps them absorb more of the egg mixture.
- Lay them flat on a plate while you prepare the egg mixture.
Making the Egg Mixture
- In a mixing bowl, whisk together the eggs (or egg whites), almond milk, protein powder, cinnamon, vanilla, maple syrup, and a pinch of salt.
- Stir well to make sure the protein powder fully dissolves. No one wants clumps!
Cooking the French Toast Bagels
- Heat a non-stick pan or griddle over medium heat and add a small amount of butter or coconut oil.
- Dip each bagel slice into the egg mixture, letting it soak for 15-20 seconds per side.
- Cook each slice for 2-3 minutes per side, or until golden brown and slightly crispy.
Alternative Cooking Methods
- Oven: Preheat to 375°F (190°C). Place the soaked bagels on a baking sheet lined with parchment paper. Bake for 10 minutes, flipping halfway.
- Air Fryer: Set to 375°F (190°C). Place bagels in a single layer and cook for 6-8 minutes, flipping once for even crispiness.
Once cooked, set them aside and get ready to dig in!
Nutritional Information
Why This French Toast Bagel is a Perfect Fitness Breakfast
This recipe isn’t just delicious—it’s also macro-friendly, balancing protein, healthy fats, and slow-digesting carbs to fuel your workouts and daily activities.
Macronutrient Breakdown (Per Serving – 1 Full Bagel)
| Nutrient | Amount |
|---|---|
| Calories | ~300-350 kcal |
| Protein | 20-25g |
| Carbohydrates | 35-40g |
| Fat | 8-10g |
How This Helps Your Fitness Goals:
- High-protein content supports muscle recovery and satiety.
- Complex carbs from whole wheat bagels provide sustained energy.
- Healthy fats keep you feeling full and aid in nutrient absorption.
For another protein-rich breakfast, try this Protein Donuts Recipe—a tasty option for meal prep!
Topping & Pairing Ideas
Healthy Topping Ideas
Take your French toast bagel to the next level with these nutrient-packed toppings:
- Greek yogurt & fresh berries – Adds protein, probiotics, and fiber.
- Nut butter drizzle – A great source of healthy fats and flavor.
- Sugar-free maple syrup – Keeps it classic without extra sugar.
- Chia or flax seeds – Boosts fiber and omega-3s.
What to Pair with French Toast Bagels
For a complete meal, pair your French toast bagel with:
- Scrambled egg whites – Adds even more protein.
- A protein smoothie – Great for post-workout nutrition.
- A side of cottage cheese – High in protein and pairs well with fruit.
For another easy-to-make breakfast, check out this Blueberry Protein Muffins Recipe—perfect for meal prep!
Variations for Different Fitness Goals
French Toast Bagel for Bulking
- Use whole eggs instead of egg whites.
- Swap almond milk for whole milk for extra calories.
- Add peanut butter on top for healthy fats.
- Serve with banana slices for more carbs.
French Toast Bagel for Cutting
- Use egg whites only to lower fat.
- Swap regular bagels for low-carb or high-protein bagels.
- Choose stevia or sugar-free syrup instead of honey.
- Skip butter and use a non-stick pan.
Low-Carb & Keto Version
- Use low-carb bagels or homemade keto bagels.
- Replace almond milk with heavy cream for richness.
- Add chia seeds or flaxseeds for fiber.
- Top with sugar-free whipped cream and nuts.
Looking for more high-protein, low-carb meals? Check out this Cottage Cheese Flatbread Recipe!
Meal Prep & Storage Tips
Meal Prep Instructions
- Double or triple the batch to save time during the week.
- Store in airtight containers to keep them fresh.
- Use parchment paper between slices to prevent sticking.
Storage & Freezing Guidelines
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Wrap in plastic wrap and store in a freezer bag for up to 2 months.
Reheating Instructions
- Oven: 350°F (175°C) for 8-10 minutes.
- Air Fryer: 375°F (190°C) for 3-5 minutes.
- Microwave: 30-45 seconds.
Final Thoughts
A French toast bagel is a game-changer for anyone looking for a high-protein, macro-friendly breakfast that actually tastes like a treat. It’s easy to make, customizable for any diet, and perfect for meal prep.
So, next time you’re craving something sweet but still want to stay on track, give this recipe a try. You won’t regret it!
For more high-protein breakfast ideas, check out this Protein Cinnamon Rolls Recipe—another great meal-prep option!
FAQs
Can I use store-bought bagels for this recipe?
Absolutely! Just go for whole wheat, high-protein, or low-carb bagels depending on your fitness goals.
What’s the best way to reheat a French toast bagel?
For the best texture, use an air fryer or oven to keep it crispy. If you’re in a rush, the microwave works but may make it softer.
Can I make this dairy-free?
Yes! Swap out the milk for almond, oat, or coconut milk. Also, use dairy-free butter or just cook with a non-stick pan.
How can I add even more protein to this meal?
Try mixing protein powder into the egg batter, or top your bagel with Greek yogurt and nut butter for an extra protein boost.
French Toast Bagel
Ingredients
- 2 whole wheat or high-protein bagels, sliced in half
- 2 large eggs (or 4 egg whites for lower fat)
- 0.5 cup unsweetened almond milk (or dairy milk)
- 1 scoop vanilla or cinnamon protein powder (optional)
- 1 teaspoon ground cinnamon
- 0.5 teaspoon vanilla extract
- 1 tablespoon maple syrup or honey (or sugar-free alternative)
- 1 pinch salt
- 0.5 tablespoon butter or coconut oil (for cooking)
Instructions
- Slice the bagels in half. If they are thick, slice them again for thinner pieces to help absorb more of the egg mixture.
- In a bowl, whisk together eggs, almond milk, protein powder, cinnamon, vanilla extract, maple syrup, and a pinch of salt until smooth.
- Place a non-stick pan over medium heat and add butter or coconut oil.
- Dip each bagel slice into the egg mixture, ensuring it’s evenly coated. Let it soak for 15-20 seconds per side.
- Place the bagel slices onto the hot pan and cook for 2-3 minutes per side, or until golden brown and slightly crispy.
- Serve warm and top with Greek yogurt, fresh berries, nut butter, or sugar-free maple syrup for added flavor.