Easy High Protein French Toast – 20 Grams Of Protein

This High-Protein French Toast is going to become your new favorite healthy breakfast recipe! It is a lightened-up classic French toast that packs 20 grams of protein per serving but still tastes so decadent. Golden on the outside and perfectly fluffy and flavorful on the inside. Pair it with some sticky, sweet maple syrup, Greek yogurt, and fresh fruit and you’ll have an easy nutritious breakfast for the whole family!

I don’t know about you, but we love French toast! So when I came up with this protein French toast recipe, everyone was obsessed with it. My mom even said it was better than a restaurant, and she is my toughest critic!

You may also want to try these protein pancakes, air fryer cinnamon rolls, or pumpkin protein muffins that are also protein-packed and so delicious!

Making this French toast recipe couldn’t be easier. Just mix up the batter, dip the bread in it so it can soak up all of the amazing vanilla and cinnamon flavors, and cook it stovetop until perfectly golden and delicious. The aroma in the kitchen will lure everyone in. Pair it with a dollop of Greek yogurt, sticky maple syrup, and fresh fruit and everyone will be delighted.

Why You’ll Love This Recipe

• Delicious – the best golden and fluffy, flavorful bread topped with sweet maple syrup and fruit. 
• Easy – you can make it with a few ingredients in about 20 minutes. It is a great way to use up stale bread. 
• Healthy– loaded with protein and easily made dairy-free and gluten-free.
• Lightened up version of a classic recipe -lighter than traditional French toast but still tastes just as good. 
• Great for meal prep – this recipe makes a good amount, and it stores and reheats so well. See storage and reheating tips below. 

Jump to:

• Why You’ll Love This Recipe
• Protein French Toast Ingredients and Substitutions
• Optional Variations and Add-Ins
• How To Make
• Recipe Tips
• Serving Suggestions
• Equipment
• Storing and Reheating Protein French Toast
• FAQs For Protein French Toast
• More protein-packed breakfast recipes to try!
• Easy High Protein French Toast

Protein French Toast Ingredients and Substitutions

Here are the simple ingredients needed to make this healthy protein French toast recipe.

• Brioche bread – I used brioche bread since it is a sweeter bread that is thicker and holds up well in this recipe. I have also tested this recipe with gluten-free brioche bread and Daves Killer Bread and both worked great as well. 
• Eggs – fresh eggs are best but this recipe would also work with carton eggs like egg beaters. You could also use egg whites to keep the calories a little bit lower but I found that the whole eggs gave the bread a nice golden color that was so appetizing. 
• Milk – you can use any type of milk. I used unsweetened soy milk and have also tested this recipe with whole milk and both yielded a very similar result. Coconut milk, oat milk, soy milk,  or almond milk would be great for a dairy-free French toast!
• Protein powder – I used Orgain vanilla protein powder but any “good tasting” vanilla protein powder will work fine. 
• Vanilla extract – to give this recipe that classic French toast taste, vanilla is the key. Make sure to use REAL vanilla extract. 
• Cinnamon – the flavor that takes this recipe to a whole new level. Of course, if you are not a fan of cinnamon then just leave it out. You can also use pumpkin pie spice. 
• Butter – unsalted butter is used for cooking the protein french toast, and helps get it wonderfully golden and crispy on the outside. You could also use ghee or coconut oil in place of the butter. 

See the recipe card located at the bottom of the post for the complete list of recipe ingredients, instructions, and nutrition.

Optional Variations and Add-Ins

• Protein powder – you can change up the protein powder flavor and use any you like in this protein french toast – any flavor will work, we just loved it with the vanilla. Try it with Snickerdoodle, cinnamon roll, cake batter, or chocolate-flavored protein powder for fun variations. 
• Make it gluten-free – use gluten-free bread. I actually found a great gluten free brioch recipe. 
• Dairy-free version – use dairy-free milk and dairy-free butter or ghee to make this french toast recipe totally dairy-free!
• Lighter and lower in calories – to reduce the calories, use bread like thin-sliced Daves Killer Bread or even bagel thins would work great! You could also use egg whites in place of the eggs (about 70 grams). 
• Pumpkin or banana – either of these would be a great variation to this recipe, but you would need an extra splash of milk to thin the batter out. I have not tried this variation but I bet it would be so delicious! I would use ⅓ cup of mashed banana or pumpkin puree. If you try this, please let me know how it turned out in the comments. 
• Add more protein – use protein milk like Fairlife protein milk or Premier Protein.

How To Make

This homemade protein French Toast could not be easier to make. Here is a summary of the recipe steps.

Recipe Tips

• Batter – when making the batter, make sure to whisk the wet ingredients first before adding in the protein powder and cinnamon. I found this to be the easiest way to allow the protein powder to become incorporated nicely into the batter. 
• Bread – If you are using thinner bread,  then dip it quickly and place it onto a baking sheet or plate so it doesn’t fall apart. Thicker bread can sit in the batter for a few extra seconds. 
• Serving – french toast is best if eaten right away. Use any toppings you like for french toast. We love syrup, fruit, yogurt, nut butter, whipped cream and of course, my kids love a drizzle of chocolate sauce or Nutella and a dusting of powdered sugar. 

Serving Suggestions

• Bacon or sausage – my kids love this with crispy bacon or homemade chicken sausage for an even more satisfying breakfast. 
• Eggs – whip up a batch of scrambled eggs for a heartier, protein-packed breakfast. 
• Fruit – apples, bananas, blueberries, strawberries, raspberries, peaches, or pears would all go great with this recipe. 
• Chocolate chips or nuts – add some chocolate chips or chopped pecans, almonds, or pistachios for even more flavor and crunch!

Equipment

• Mixing bowls
• Baking sheet
• Whisk
• Skillet
• Spatula

Storing and Reheating Protein French Toast

How to store – let the french toast cool completely, transfer it to an airtight container and keep it in the refrigerator for up to 4 days. I do not recommend freezing French toast since I have found that it loses its flavor and becomes soggy. If you must freeze it, then let it cool completely, and keep it in an airtight container in the freezer for up to one month. Defrost it overnight in the refrigerator then reheat as suggested below. 

How to reheat – Here are my favorite ways to reheat French toast:

1. Toaster – just take a slice or two from the fridge and pop it in the toaster. So easy and it comes out golden and crispy. 
2. Air fryer -reheat it in the air fryer at about 350° for 2-3 minutes and it will taste like it was just made. 
3. Skillet – heat a skillet to medium heat with a tiny bit of butter to coat the bottom of the pan and pan fry the french toast until warmed through. 

FAQs For Protein French Toast

What is the best bread to use for making French toast?

Brioche bread is the traditional type of bread for French toast due to its flavor and durability that holds up well to soaking it, and then cooking it. Challah bread is also great since it is a nice eggy, thick bread. Really any bread works, you just want it to be thick enough so it doesn’t fall apart when you soak and cook it. 

Can I use carton egg whites or egg beaters to make French toast?

Yes, you can! Either would work fine. I have made this recipe using carton eggs and got a very similar result when using whole eggs. 

Is French Toast Good before or after a workout?

Protein French toast would be great post-workout since it is a bit heavier than maybe a protein shake, which makes it take longer to digest. Because it is loaded with protein and fiber, it would be great to refuel after a workout. Although, this depends on the type of workout you are doing and how you feel. 

What is the best protein to eat for breakfast?

Any high-protein foods are good for breakfast like this protein french toast, eggs or a protein shake that keeps you full and fueled all morning long. Aim for 30-50 grams of protein to start your day off right!

Does French toast have more protein than pancakes?

This depends on the recipe you are making. You can make high-protein pancakes or this French toast that has an equal amount of protein. 

More protein-packed breakfast recipes to try!

• Sausage and Pepper Egg Muffins
• Healthy Breakfast Sandwich
• Spinach Feta Egg White Wrap
• Chocolate Protein Shake

Did you try this protein French toast recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out!

Be sure to check out all of my healthy breakfast recipes on PMG!

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