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This protein French toast recipe provides a balanced and delicious high protein breakfast that will get your day started off on the right foot. Packed with 18 grams of protein per serving, this recipe doesn’t skimp on flavor or sacrifice texture for a healthier version. It may just become your new favorite breakfast.
French toast is a delicious way to start the day, but if it’s not also served alongside eggs or some other protein, it winds up being a pretty carb rich, low protein way to start the day. Often loaded with maple syrup any other rich toppings, it can set you up for rollercoaster ride of sugar cravings and hunger. Eating a more well balanced, higher protein breakfast has a myriad of benefits that I’ll explain below. But being healthy isn’t the only reason to love this recipe! It’s also delicious, with a light and fluffy inside and crispy outside.
Why this recipe works:
- Delicious and filling! Light and fluffy inside, a hint of sweetness and a slightly crispy outside, this recipe hits all the requirements for a yummy French toast.
- Healthier alternative to classic French toast, with a higher protein content and extra fiber rich bread, so lower net carbs.
- Quick to whip up a big batch to enjoy that morning and also for meal prep. Reheats nicely too!
- Kids will enjoy this version just as much as traditional French toast, so a win-win for the whole family!
Ingredients
- Whole wheat bread – this is not crucial but I definitely recommend using this type of bread Whole wheat bread typically has a bit more protein than white bread, and because it is fiber rich, brings down the net carbs. I like Orowheat or Dave’s Killer Bread brand, but containing 4 grams of protein per slice. I also tried a “keto” high protein low-carb bread, and did not think the sacrifice in taste and texture was worth the extra few grams of protein.
- Whole eggs and egg whites – adding in additional egg whites adds nothing but protein. I always have a small carton stocked in my refrigerator to add to a bunch of things!
- Milk – feel free to use cow’s milk or your favorite non-dairy alternative like almond milk.
- Greek yogurt – this is how I pack in a bit more protein beyond the eggs and egg whites. Feel free to use nonfat or skim. Alternatively, you can also use your favorite protein powder of choice. I have tried it both ways and do prefer the taste better when using Greek yogurt.
- Cinnamon or pumpkin pie spice, vanilla extract and a pinch of salt to add flavor.
Step-by-step directions
In a shallow large bowl, make the French toast batter. Combine the eggs, egg whites, milk, yogurt, vanilla, cinnamon and pinch of salt. Whisk together well until most of the clumps of yogurt are gone. Don’t stress if there’s still some little thick bits; they won’t stick around after coating & cooking. However, if you’d like to create a really smooth egg mixture, use one of those milk frother whisks!
Heat up a non-stick pan or grill pan on medium heat and lightly add some cooking spray, butter or coconut oil to coat the pan. Dip each bread slice in the egg white mixture and let the bread soak up a bit of the batter so each slice of bread gets well coated but isn’t soggy.
Place in the pan and cook for about 2-3 minutes per side, until bread is golden brown. Stack cooked slices of your French toast on a plate and coat with a bit of butter while still warm. Top with a bit of powdered sugar, additional Greek yogurt and berries, a natural sweetener like honey or your favorite sugar-free maple syrup.
Why eating a high-protein breakfast is important
I typically don’t get too much into a health discussion in a recipe post, but this is an important one. I love sharing ways to get extra protein in first thing in the morning, and have a bunch of breakfast recipes on my site. Try this egg white oatmeal, overnight oats with protein powder, or this low carb ham quiche.
But why is eating a high protein breakfast so important? Because it can quite literally impact your whole day. First, it leads to higher satiety, meaning you will feel full and satisfied till lunch time. No hunger cravings in between breakfast and lunch. Next, it helps to regulate your appetite the entire day! Studies show eating a protein-rich breakfast positively influences hormonal and neural signals that affect how much you may eat during the day.Consuming protein-packed meals throughout the day, but especially at breakfast where many people often skimp, will help maintain and even help build muscle. It’s a big reason why body builders made the “anabolic french toast” popular to begin with ha!
Additional expert tips
As I mentioned above, you can use your favorite protein powder in this recipe. It will make this dish dairy free and also add in a bit more protein, but I found the taste and texture to be not as good. It tasted a bit drier and less creamy. If you do want to swap out the yogurt for protein powder, use ½ serving so the mixture doesn’t get too thick.
Some brands of wheat bread are softer in texture than others. If using a really sturdy bread like Ezekiel’s, make sure to soak it a bit longer than if using a softer bread like dave’s killer bread.
Store leftovers in an airtight container in the fridge for 3-4 days. Reheat in the microwave or toaster oven and enjoy. It tastes just as good reheated as it does hot off the griddle.
- Ham and Asparagus Quiche Recipe
- Overnight Oats with Protein Powder
- Egg White Oatmeal
- Raspberry Freezer Jam Recipe
Tried this recipe? Please leave a comment and/or rating, letting me know how you enjoyed it! Connect with me on Instagram and Pinterest, and never miss a post by signing up for my weekly newsletter!
High Protein French Toast
This protein French toast recipe provides a balanced and delicious high protein breakfast that will get your day started off on the right foot. Packed with 20 grams of protein, this recipe doesn't skimp on flavor or sacrifice texture for a healthier version. It may just become your new favorite breakfast.
5 from 16 votes
Print Pin Rate
Prep Time: 7 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 12 minutes minutes
Servings: 4 people
Author:Andrea
Ingredients
- 8 slices whole wheat bread
- 2 eggs
- 6 tablespoon egg whites
- ½ cup milk
- ½ cup Greek yogurt
- 2 teaspoon vanilla extract
- 2 teaspoon cinnamon
- a pinch of sea salt
- cooking spray
Instructions
In a large shallow bowl, combine the eggs, egg whites, milk, yogurt, vanilla, cinnamon and pinch of salt. Whisk together well until most of the clumps of yogurt are gone.
2 eggs, 6 tablespoon egg whites, ½ cup milk, ½ cup Greek yogurt, 2 teaspoon vanilla extract, 2 teaspoon cinnamon, a pinch of sea salt
Heat up a non-stick pan or grill pan on medium heat and lightly add some cooking spray, butter or coconut oil to coat the pan.
cooking spray
Dip each bread slice in the egg white mixture and let the bread soak up a bit of the batter so each slice of bread gets well coated but isn’t soggy.
8 slices whole wheat bread
Place in the pan and cook for about 2-3 minutes per side, until bread is golden brown. Stack cooked slices of your French toast on a plate and coat with a bit of butter while still warm. Top with a bit of powdered sugar, additional Greek yogurt and berries, a natural sweetener like honey or your favorite sugar-free maple syrup.
Video
Notes
You can use your favorite protein powder in this recipe. It will make this dish dairy free and also add in a bit more protein, but I found the taste and texture to be not as good. If you do want to swap out the yogurt for protein powder, use ½ serving so the mixture doesn’t get too thick.
Some brands of wheat bread are softer in texture than others. If using a really sturdy bread like Ezekiel’s, make sure to soak it a bit longer than if using a softer bread like Dave’s killer bread.
Store leftovers in an airtight container in the fridge for 3-4 days. Reheat in the microwave or toaster oven and enjoy. It tastes just as good reheated as it does hot off the griddle.
Nutrition
Serving: 2slices | Calories: 227kcal | Carbohydrates: 28g | Protein: 16g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 87mg | Sodium: 341mg | Potassium: 295mg | Fiber: 4g | Sugar: 5g | Vitamin A: 174IU | Vitamin C: 0.04mg | Calcium: 181mg | Iron: 2mg
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More Breakfast & Brunch
- High Protein Overnight Oats with Frozen Fruit
- Smoked Salmon Charcuterie Board
- Mediterranean Cottage Cheese Egg Bake
- Smoked Salmon Breakfast Salad
About Andrea Howe
Andrea Howe is a Certified Nutrition Coach (CNC PN-L1) and the founder of Howe We Live. As a seasoned home cook of over 20 years, developing and photographing recipes is her passion. Andrea has spent over 10 years in the health & nutrition industry, writing for various publications including Babble and Disney. Her work has appeared in Real Simple, Taste of Home, Yahoo, Buzzfeed and ABC News.
Reader Interactions
Comments
Heidi Taylor says
Can you use a Greek vanilla yogurt or does it have to be plain?
Reply
Andrea Howe says
Hi Heidi, you can definitely use vanilla! Hope you like it
Reply
Rebecca says
Love this french toast! This is such a delicious way to get some added protein into your day! Thank you for sharing!
Reply
Andrea Howe says
So glad you enjoyed it! Thanks so much for taking the time to leave a comment. I appreciate it 🙂
Reply
LaKita says
This French toast is so so delicious and I love the added protein addition with the Greek yogurt, makes breakfast last a little longer!Reply
Ann says
I love the added protein to this french toast! We love eating french toast for breakfast, so this will be a great add! Thanks for the share!Reply
Erin says
Wow, this French toast was just perfect! My whole family said I should make it again soon. And I will!Reply
Cathleen says
Oh my goodness, this is my dream french toast!! I am so excited to make it for brunch tomorrow, pinned to make over and over! Thanks so much for the recipe 🙂Reply
Amy Liu Dong says
A delicious, healthy, and easy breakfast to prepare for my family. Thank you!Reply
Tammy says
Love this slightly lightened up version…a great weekend breakfast post workout 😀 Looks soo good!Reply
Leslie says
I love that you used greek yogurt for extra protein in this recipe! I can’t wait to try this! Such a good idea!Reply
Jessica says
My family always asks for french toast, and to me, it seems like a dessert over breakfast. Ha! I almost feel bad serving it…until now 😉 The yogurt addition will be just the ticket for extra nutrition. Thanks!Reply
Helene says
I can’t resist French toasts. I saw your recipe with these mouth-watering pictures, and the cherry on top, a healthier version, packed with protein, I couldn’t wait to try it. Thanks for the recipe, it’s delicious.Reply
Nancy says
Your recipe was so delicious. It felt like a total treat to enjoy the French toast.Reply
Sharon says
This is a wonderful way to get the family out the door with a belly full of healthy goodness.Reply
Lori says
This recipe is layered with so much flavor and texture! The Greek yogurt adds gives this the best coating…way better than traditional French toast with just egg and milk! I used a little bourbon maple syrup and strawberries and it was soooo good!Reply
Leave a Comment
Introducing High Protein French Toast
As an expert in nutrition and cooking, I can confidently say that this high protein French toast recipe is a balanced and delicious way to start your day. With 18 grams of protein per serving, this recipe provides a nutritious and satisfying breakfast option that doesn't sacrifice flavor or texture.
The Importance of a High-Protein Breakfast
Eating a high-protein breakfast has numerous benefits for your overall health and well-being. First and foremost, it helps to increase satiety, meaning you'll feel full and satisfied until lunchtime, reducing the likelihood of snacking or overeating later in the day. Additionally, a protein-rich breakfast helps to regulate your appetite throughout the day, preventing excessive hunger cravings and promoting healthier food choices.
Research has shown that consuming protein-packed meals, especially in the morning, can have a positive impact on hormonal and neural signals that influence your food intake. By starting your day with a high-protein meal like this French toast, you can set yourself up for better eating habits and improved weight management.
Ingredients and Preparation
To make this high protein French toast, you'll need the following ingredients:
- Whole wheat bread: While not crucial, using whole wheat bread adds extra protein and fiber, making it a healthier choice compared to white bread.
- Eggs and egg whites: These provide a significant amount of protein and help bind the French toast batter.
- Milk: You can use cow's milk or your favorite non-dairy alternative, such as almond milk.
- Greek yogurt: This adds even more protein to the recipe and contributes to the creamy texture of the French toast. Nonfat or skim Greek yogurt works well.
- Cinnamon or pumpkin pie spice, vanilla extract, and a pinch of salt: These ingredients add flavor to the French toast.
To prepare the French toast, follow these step-by-step directions:
-
In a large shallow bowl, combine the eggs, egg whites, milk, Greek yogurt, vanilla extract, cinnamon, and salt. Whisk everything together until most of the clumps of yogurt are gone. You can use a milk frother whisk to create an even smoother egg mixture.
-
Heat a non-stick pan or grill pan on medium heat and lightly coat it with cooking spray, butter, or coconut oil.
-
Dip each slice of bread into the egg white mixture, allowing the bread to soak up some of the batter without becoming soggy.
-
Place the coated bread slices in the pan and cook for about 2-3 minutes per side, until golden brown.
-
Stack the cooked slices of French toast on a plate and coat them with a bit of butter while they're still warm. You can also top them with powdered sugar, additional Greek yogurt, berries, honey, or your favorite sugar-free maple syrup.
Additional Tips and Variations
- If you prefer, you can use your favorite protein powder in this recipe instead of Greek yogurt. However, keep in mind that this may alter the taste and texture of the French toast. If using protein powder, use half the serving size to prevent the mixture from becoming too thick.
- Different brands of whole wheat bread have varying textures. If you're using a sturdy bread like Ezekiel's, you may need to soak it a bit longer than if you're using a softer bread like Dave's Killer Bread.
- Leftovers can be stored in an airtight container in the fridge for 3-4 days. To reheat, simply use a microwave or toaster oven.
Conclusion
This high protein French toast recipe offers a delicious and nutritious breakfast option that is both satisfying and flavorful. By incorporating protein-rich ingredients like eggs, egg whites, and Greek yogurt, you can enjoy a balanced meal that will keep you energized and focused throughout the morning. Whether you're looking to increase your protein intake, manage your weight, or simply enjoy a tasty breakfast, this recipe is a great choice. Give it a try and see for yourself!