Protein French Toast Recipe – Easy High-Protein Breakfast

Name: Protein French Toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 2 large eggs; 1/2 cup egg whites; 1/2 cup unsweetened almond milk (or milk of choice); 1 scoop vanilla protein powder; 1 teaspoon vanilla extract; 1/2 teaspoon ground cinnamon; 1 tablespoon sweetener of choice (stevia, honey, or maple syrup); 3 slices whole wheat or high-protein bread; 1 teaspoon butter or olive oil spray (for cooking); 2 tablespoons Greek yogurt; 1 tablespoon peanut butter or almond butter; 1/2 cup mixed berries; 1 teaspoon honey or sugar-free syrup

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Mornings used to be my biggest struggle when it came to eating right. I wanted something warm, filling, and delicious, but most high-protein breakfasts felt like a compromise, either too bland, too complicated, or way too dry.

One day, I was craving High Protein French toast, the kind I used to enjoy as a kid, golden and slightly crispy on the outside, soft and fluffy inside. But I also knew a sugar-loaded version wouldn’t keep me full or on track with my goals. So, I started experimenting. More protein, less sugar, same great taste.

After a few tweaks, I found the perfect formula: egg whites for extra protein, a scoop of vanilla protein powder for flavor, whole wheat bread for fiber, and a little cinnamon and vanilla to keep it classic. The result? A protein-packed French toast that tastes just as good as the original, but with over 30 grams of protein per serving.

Now, it’s my go-to breakfast. It’s easy to make, keeps me full for hours, and is totally customizable. Some mornings I keep it simple with Greek yogurt and berries. Other days, I go all in with peanut butter and honey. It’s the best way to start the day—simple, satisfying, and packed with everything my body needs.

Why Protein French Toast is a Game-Changer

Breakfast sets the tone for the day, and protein French toast is the perfect way to kick things off right. It’s not just about taste—it’s about fueling your body with the right nutrients while still enjoying a meal that feels like a treat.

This isn’t your typical sugar-loaded French toast that leaves you sluggish an hour later. It’s packed with 30g+ of protein per serving, which helps keep you full, supports muscle recovery, and curbs mid-morning cravings. Whether you’re focused on building muscle, maintaining a balanced diet, or just want something quick and satisfying, this recipe checks all the boxes.

One of the best things about protein French toast is how customizable it is. You can switch up the bread, protein powder, or toppings depending on your goals. Want a lower-carb option? Use high-protein bread. Need extra calories for bulking? Add peanut butter or Greek yogurt.

Plus, it’s ridiculously easy to make—just 10 minutes from start to finish. Perfect for busy mornings, meal prep, or a post-workout refuel.

For more high-protein breakfast ideas, check out this French Toast Bagel Recipe, which puts another fun twist on a classic favorite!

Ingredients You’ll Need

Main Ingredients

Making protein French toast is simple, and you probably already have most of the ingredients in your kitchen.

2 large eggs + ½ cup egg whites – Gives the French toast its structure while adding a big protein boost.
½ cup milk of choice – Unsweetened almond, oat, or regular milk all work well.
1 scoop protein powder – Vanilla works best, but chocolate, peanut butter, or even cinnamon roll flavors are great variations.
1 teaspoon vanilla extract – Adds that classic French toast flavor.
½ – 1 teaspoon cinnamon – Optional, but gives a warm, cozy taste.
1 tablespoon sweetener of choice – Stevia, honey, or maple syrup if you want it slightly sweeter.
3 slices whole wheat or high-protein bread – The sturdier, the better!

Optional Add-Ins

Want to switch things up? Try these simple additions:

Chia seeds – For extra fiber and omega-3s.
Nut butter – Peanut, almond, or cashew butter adds healthy fats.
Pumpkin spice or cocoa powder – For a seasonal or chocolatey twist.

Now that we’ve got the ingredients covered, let’s get cooking! Protein French toast is easier than you think, and in the next part, I’ll break down the step-by-step process to make it perfectly every time.

Step-by-Step Instructions to Make Protein French Toast

Dipping whole wheat bread into a protein-packed egg mixture.

Step 1: Prepare the Protein Mixture

Grab a large shallow bowl or casserole dish—this will make dipping the bread much easier. Crack 2 large eggs into the bowl, then add ½ cup egg whites. Pour in ½ cup of your milk of choice (unsweetened almond, oat, or regular milk).

Next, add 1 scoop of protein powder. If it’s vanilla, great! But if you’re using chocolate or peanut butter flavors, you can skip the cinnamon. For extra flavor, mix in 1 teaspoon of vanilla extract and ½ – 1 teaspoon of cinnamon.

Now, whisk everything together until completely smooth. Make sure the protein powder is fully dissolved—nobody wants clumps in their batter!

Step 2: Heat the Pan

Place a large non-stick skillet or griddle over medium heat. Let it warm up while you prepare the bread. To keep the toast from sticking, lightly grease the pan with olive oil spray or butter.

Step 3: Dip the Bread

Take 3 slices of whole wheat or high-protein bread and dip each one into the egg mixture. Make sure both sides are fully coated, but don’t let the bread sit too long, or it may become too soggy.

Step 4: Cook Until Golden

Protein French toast slices cooking in a pan.

Place the soaked bread onto the hot pan. Let it cook for about 2-3 minutes per side, or until it turns golden brown with crispy edges. Flip carefully and repeat on the other side.

Step 5: Serve and Enjoy

Once cooked, remove from the pan and serve immediately. You can top your protein French toast with Greek yogurt, fresh fruit, peanut butter, or a drizzle of honey for added flavor and nutrition.

For another high-protein breakfast idea, check out this High-Protein Eggs Recipe, perfect for busy mornings!

Nutritional Information

How This Recipe Supports a Balanced Diet

This protein French toast isn’t just tasty—it’s packed with muscle-building protein, healthy carbs, and fiber to keep you full for hours. Whether you’re meal prepping or making it fresh, this is an easy way to stick to your macros without sacrificing flavor.

Nutritional Breakdown (Per Serving – 3 Slices)

Nutrient	Amount
Calories	~364 kcal
Protein	30g
Carbs	39g
Fat	8g
Fiber	4g
Sugar	4g

The best part? You can tweak the recipe based on your fitness goals. If you need more protein, use high-protein bread or add an extra egg white. Want to lower carbs? Swap regular bread for a low-carb option.

For another muscle-friendly snack, check out this Nut-Free Protein Bars Recipe, a great on-the-go option packed with clean ingredients!

Meal Prep and Storage Tips

Make-Ahead Option

If you’re short on time in the mornings, meal prepping protein French toast is a great solution. You can make a big batch ahead of time, store it properly, and have a delicious high-protein breakfast ready in minutes.

To meal prep, cook the French toast as usual and let it cool completely. Then, place the slices in an airtight container or a resealable bag. Keep them in the fridge, and they’ll stay fresh for up to four days.

When you’re ready to eat, just pop a slice in the toaster or reheat it in a pan for a crisp texture. If you’re in a hurry, the microwave works too, but the toast won’t be as crispy.

Freezing Instructions

If you want to prep for a longer period, freezing protein French toast is a great option. Once the slices have cooled, arrange them in a single layer on a baking sheet and freeze for about an hour. Then, transfer them into freezer-safe bags and store them for up to six months.

To reheat, toast them straight from frozen, bake them at 350°F for 10 minutes, or microwave them for about 90 seconds if you’re in a rush.

For another easy meal prep breakfast, check out this Oatmeal Squares Recipe—a great grab-and-go option packed with fiber and protein!

Topping & Pairing Ideas

Protein French toast with banana, Greek yogurt, and almond butter.

High-Protein Toppings

The beauty of protein French toast is how versatile it is. You can keep it simple or go all in with toppings that add even more protein and flavor.

Greek yogurt – Adds creaminess and an extra protein boost.
Peanut butter or almond butter – Healthy fats and protein in one.
Protein drizzle – Mix protein powder with a little milk for a thick, delicious topping.

Fresh & Fruity Options

If you love a fresh, naturally sweet topping, try these:

Sliced bananas – Classic and adds a creamy texture.
Fresh berries – Strawberries, blueberries, raspberries, or blackberries work great.
Air-fried apples – Caramelized and slightly crispy, perfect for fall flavors.

Sweet and Crunchy Additions

For an extra crunch or a little indulgence:

Dark chocolate chips – A touch of sweetness without the sugar overload.
Granola – Adds crunch and fiber.
Chopped nuts – Walnuts, almonds, or pecans for healthy fats and texture.

For another protein-packed treat, try these Protein Cinnamon Rolls—they’re just as satisfying but packed with muscle-fueling ingredients!

Recipe Variations for Different Fitness Goals

For Bulking

If you’re looking to add size and strength, this protein French toast variation will help you hit your calorie and protein goals without feeling too full too fast.

Use thick-cut bread like whole wheat or brioche to increase carbs.
Go for full-fat milk instead of almond or skim milk.
Add an extra whole egg for more healthy fats and protein.
Top with peanut butter, Greek yogurt, and honey to add extra calories and nutrients.

This version will keep you fueled and satisfied, making it easier to get in the extra calories needed for muscle growth.

For Cutting

If your goal is to lean out while keeping muscle, protein French toast can still be a great option. You just need to adjust the ingredients a bit.

Use low-calorie bread or a high-fiber option to keep carbs in check.
Stick to egg whites only to reduce fat while keeping protein high.
Swap out regular milk for unsweetened almond or cashew milk to save calories.
Go easy on the toppings, focusing on fresh fruit and a sprinkle of cinnamon.

This version keeps the high-protein benefits while making sure you stay on track with your daily calorie intake.

For Low-Carb/Keto

If you’re cutting down on carbs, you can still enjoy protein French toast by making a few swaps.

Use almond flour bread or keto-friendly bread instead of regular.
Increase the eggs and add a bit of heavy cream instead of milk for a richer texture.
Sweeten with stevia or monk fruit instead of honey or maple syrup.
Top with sugar-free syrup or whipped cream for extra flavor without added carbs.

This keeps your breakfast low-carb but still packed with protein to fuel your day.

For another low-carb, protein-packed meal, check out this Cottage Cheese Flatbread Recipe—a great alternative to traditional bread with extra protein!

FAQs

What’s the best bread for protein French toast?

It depends on your goals! Whole wheat bread is a great balanced option, but high-protein or low-carb bread works well if you’re adjusting macros.

Can I use plant-based protein powder?

Absolutely! Pea, soy, or hemp protein powder can replace whey protein. Just make sure to mix well so it dissolves evenly.

Is protein French toast good for meal prep?

Yes! It stores well in the fridge for up to four days or can be frozen for longer storage. Reheat in the toaster or oven for the best texture.

Can I make this recipe dairy-free?

Definitely! Use almond, cashew, or oat milk, and swap Greek yogurt toppings for coconut yogurt.