Easy High Protein French Toast – 20 Grams of Protein

Introduction

Easy High Protein French Toast packs a powerful 20 grams of protein into a delicious, satisfying breakfast. Thick slices of bread soak up a protein-rich egg mixture before sizzling to golden perfection on the griddle. A hint of cinnamon and vanilla enhances the flavor, while a drizzle of syrup or a dollop of Greek yogurt adds the perfect finishing touch. This recipe transforms a classic favorite into a muscle-fueling meal, making it ideal for busy mornings, post-workout refuels, or a nutritious start to the day.

I whisk together eggs, protein powder, and milk, creating a smooth, flavorful batter. The bread absorbs the mixture, ensuring every bite is rich in protein. As I cook each slice, the kitchen fills with a warm, comforting aroma. The edges crisp up beautifully, while the center remains soft and custardy. When I plate it, a dusting of cinnamon or fresh berries completes the dish, making every bite irresistible.

This recipe is as versatile as it is delicious. Swap in whole grain or gluten-free bread, adjust the sweetness, or top it with nut butter for an extra protein boost. Easy High Protein French Toast isn’t just breakfast—it’s a simple, nourishing way to fuel your day with great taste and wholesome ingredients.

Perfect for:

A high-protein breakfast
Post-workout meals
A quick and nutritious brunch
Meal prepping
Satisfying sweet cravings while staying healthy

Why You’ll Love This Recipe

High in Protein: Each serving delivers 20 grams of protein, making it a satisfying and energizing meal that supports muscle recovery and helps keep you full for hours. Whether you’re fueling up for the day or replenishing after a workout, this protein-packed French toast has you covered.
Easy to Make: With just a handful of ingredients and a few simple steps, this recipe is quick and beginner-friendly. You don’t need any fancy equipment, and it’s ready in minutes—perfect for busy mornings or when you need a nutritious meal fast.
Customizable: The flavor possibilities are endless! Top your French toast with fresh berries, Greek yogurt, nut butter, or a drizzle of maple syrup. Try mixing in cocoa powder for a chocolatey twist or adding a sprinkle of cinnamon for extra warmth.
Balanced Nutrition: This dish is more than just high in protein—it offers a well-rounded mix of macronutrients. You’ll get a balance of healthy carbs, fiber, and fats to keep your energy levels steady and support overall wellness.
Tastes Amazing: Who says healthy eating has to be bland? This French toast delivers the delicious, comforting flavor of a classic breakfast favorite, with a fluffy texture and a hint of vanilla and cinnamon. It’s indulgent without being heavy, making it a guilt-free way to enjoy a morning treat.

Preparation and Cooking Time

Total Time: 15 minutes
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 2
Calories per Serving: Approximately 300 calories
Key Nutrients: Protein: 20g, Fiber: 4g, Carbs: 35g

Ingredients

Base Ingredients:

2 slices of whole wheat or high-protein bread
2 large eggs
¼ cup liquid egg whites
¼ cup unsweetened almond milk (or regular milk)
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
1 scoop vanilla protein powder
1 teaspoon maple syrup (optional)
½ teaspoon butter or cooking spray (for cooking)

Ingredient Highlights

Eggs & Egg Whites: Provide high-quality protein.
Protein Powder: Boosts protein content without altering taste.
Whole Wheat Bread: Adds fiber and complex carbs for sustained energy.
Cinnamon & Vanilla: Enhance the classic French toast flavor.

Step-by-Step Instructions

Prepare the Batter:

Whisk the Ingredients: In a shallow bowl, whisk eggs, egg whites, almond milk, vanilla extract, cinnamon, protein powder, and maple syrup until smooth.
Soak the Bread: Dip each slice of bread into the batter, ensuring both sides absorb the mixture without becoming soggy.

Cook the French Toast:

Heat the Pan: Set a non-stick skillet or griddle over medium heat and add butter or cooking spray.
Cook Each Slice: Place the soaked bread in the pan and cook for 2–3 minutes per side until golden brown.
Flip and Finish Cooking: Turn the slices and cook until the center sets and the exterior crisps.

Serve and Enjoy:

Plate the Toast: Transfer to a serving plate.
Add Toppings: Garnish with Greek yogurt, fresh fruit, or a drizzle of honey for extra flavor.

How to Serve

This high-protein French toast pairs well with various toppings:

Fresh Berries: Add a burst of natural sweetness.
Greek Yogurt: Boosts protein and creaminess.
Nut Butter: Provides healthy fats and extra flavor.
Sugar-Free Syrup: Keeps the meal low in sugar while adding sweetness.
Chia or Flax Seeds: Increase fiber and omega-3s.

Additional Tips

Use Stale Bread: Slightly stale bread absorbs the batter better.
Adjust Protein Levels: Increase or decrease protein powder to fit your needs.
Make It Dairy-Free: Use plant-based milk and a vegan protein powder.
Meal Prep Option: Cook in batches and reheat in a toaster or pan.
Enhance Flavor: Add nutmeg, pumpkin spice, or cocoa powder.

Recipe Variations

Chocolate Protein French Toast: Boost both the flavor and protein content by mixing chocolate protein powder into the egg mixture. For a deeper chocolate taste, add a teaspoon of unsweetened cocoa powder. Top with fresh berries, a dollop of Greek yogurt, or a drizzle of melted dark chocolate for an indulgent yet nutritious breakfast.
Banana French Toast: Naturally sweeten your French toast by mashing half a ripe banana into the batter before dipping the bread. This adds a creamy texture and a hint of banana flavor. Serve with extra banana slices, a dusting of cinnamon, and a drizzle of honey or maple syrup for a naturally sweet twist.
Peanut Butter French Toast: Spread a layer of creamy or crunchy peanut butter over the warm French toast right after cooking, allowing it to melt slightly into the bread. For an extra treat, top with banana slices, chopped nuts, or a drizzle of honey. If you love a chocolate-peanut butter combo, add a sprinkle of cocoa powder or chocolate chips.
Savory French Toast: Ditch the cinnamon and vanilla, and instead, season the batter with a pinch of salt, black pepper, and even a little garlic powder. Once cooked, top with sliced avocado, a fried or poached egg, and crumbled feta or shredded Parmesan for a rich, savory meal. For an extra kick, drizzle with hot sauce or a spoonful of salsa.
Berry Almond French Toast: Stir a few drops of almond extract into the batter for a subtly nutty flavor. After cooking, top with fresh berries, a handful of sliced almonds, and a dusting of powdered sugar or a drizzle of honey for a refreshing, fruit-forward twist.
Coconut French Toast: Add a tropical touch by mixing a splash of coconut milk into the batter and sprinkling shredded coconut onto the toast before cooking. Serve with pineapple chunks, a drizzle of honey, or a light dusting of cinnamon for a delicious island-inspired breakfast.

Freezing and Storage

Freezing: Allow cooked French toast slices to cool completely to prevent condensation and ice crystals from forming. Arrange them in a single layer on a baking sheet and freeze for about 1 hour until firm. Once frozen, transfer the slices to an airtight container or freezer-safe bag, separating layers with parchment paper to prevent sticking. Store for up to 2 months.
Reheating from Frozen:
Toaster: Place frozen slices in a toaster on a medium setting until heated through and crisp.
Oven: Bake at 375°F (190°C) for about 10 minutes, flipping halfway for even heating.
Skillet: Heat on medium-low, flipping occasionally until warmed through.
Storage: Store leftover French toast in an airtight container in the refrigerator for up to 3 days. To maintain the best texture, reheat in a toaster, air fryer, or oven at 350°F (175°C) for a few minutes until warm and slightly crispy. Avoid microwaving, as it can make the toast soft and soggy.

Special Equipment

Make cooking easier with:

Mixing Bowls: Essential for preparing the batter and ensuring ingredients are well combined. A wide, shallow bowl works best for dipping bread slices, allowing for even coating without breaking the bread.
Whisk: Helps blend eggs, milk, and flavorings into a smooth, lump-free batter. A well-whisked mixture prevents uneven textures and ensures the French toast absorbs the flavors properly.
Non-Stick Pan or Griddle: A non-stick surface prevents sticking and promotes even browning. A griddle is especially useful when cooking multiple slices at once, making it perfect for feeding a crowd.
Spatula: A wide, sturdy spatula makes flipping French toast easy while keeping the slices intact. A silicone or heat-resistant spatula works best to prevent scratching non-stick surfaces.
Tongs (Optional): Useful for dipping and handling delicate bread slices without them falling apart before cooking.
Measuring Cups and Spoons: Ensures accurate ingredient proportions for consistent results in flavor and texture.

FAQ Section

Can I make this recipe gluten-free?
Yes! Use gluten-free bread and ensure your protein powder is gluten-free.

How do I prevent soggy French toast?
Use slightly stale bread and don’t soak it for too long.

Can I make this without protein powder?
Yes, but the protein content will decrease. Add extra egg whites to compensate.

What’s the best way to reheat French toast?
Toast in a pan, oven, or air fryer for the best texture.

Conclusion

Whip up this Easy High Protein French Toast and enjoy a delicious, protein-rich meal that keeps you energized throughout the day. Whether for breakfast or a post-workout boost, this recipe delivers the perfect balance of flavor and nutrition.

Customize it with your favorite toppings like fresh berries, nut butter, or a drizzle of honey for added taste and texture. Enjoy it as a simple, satisfying meal or dress it up to fit your cravings.

Make a batch today and savor every bite. Don’t forget to snap a photo and post it online be sure to tag me—I’d love to see your creation. Happy cooking!