This is the best high-protein anabolic French toast, with over 30 grams of protein per serving! It's made with 6 simple ingredients: egg whites, milk, protein powder, and your favorite bread. It's an easy and healthy breakfast recipe!
High-Protein French Toast At A Glance
- ✅ Recipe Name: High Protein French Toast (30g Protein!)
- 🕒 Ready In: 5 min prep, 5 min cook
- 👪 Serves: 4
- 🍽 Calories: ~364 per serving
- 💪 Protein: ~30g per serving
- 🥣 Main Ingredients: Bread, eggs, egg whites, milk, vanilla, protein powder
- 📖 Dietary Info: High-protein, dairy-free, refined sugar-free, gluten-free option
- ⭐ Why You'll Love It: Naturally sweet with no added sugar, packed with protein from egg whites and protein powder, and ready in 10 minutes with just six ingredients.
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The Best Anabolic French Toast Recipe with 30 Grams of Protein
I'm a huge fan of high-protein breakfasts. They're not only energizing but also incredibly satisfying. As a former D1 rower and Ironman, I've built my mornings around protein, and this is one I come back to on repeat. My protein oatmeal pancakes and protein pancake bowl are total fan favorites (hello, #1 on Google!), so I'm excited to hear what you think of this high-protein French toast recipe.
Honestly, this might be the best high-protein anabolic French toast ever. It's naturally sweet without any added sugar, packed with protein from egg whites and protein powder, and it's dairy-free! Every bite is soft and fluffy inside, with those crispy, buttery edges we all love.
The best part? You only need six ingredients, and it's ready in 10 minutes. I usually go with vanilla protein powder, but you can totally mix it up with chocolate, cookies & cream, or whatever flavor you like. It's also perfect for meal prepping, just like my protein overnight oats and protein baked oats, so you have a quick, delicious breakfast ready. Whether you're hitting the gym, juggling a busy schedule, or just want something easy, this recipe is for you.
I like to top mine with a spoonful of Greek yogurt (extra protein, yes please!), fresh berries, banana slices, and a drizzle of maple syrup or honey. Seriously, this high-protein French toast is a total game-changer.
Jump to:
- High-Protein French Toast At A Glance
- The Best Anabolic French Toast Recipe with 30 Grams of Protein
- Why You'll Love This High-Protein Breakfast Recipe
- How Much Protein Does French Toast Have?
- Ingredients for Protein French Toast
- Kitchen Tools Needed
- How to Make High-Protein French Toast From Scratch (Step-by-Step)
- Video Tutorial (Step-by-Step)
- Expert Tips
- Protein Powder French Toast Variations
- How to Serve Protein French Toast
- High-Protein French Toast FAQ
- How to Store, Freeze, and Reheat French Toast:
- More High-Protein Breakfast Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why You'll Love This High-Protein Breakfast Recipe
- 30g of Protein: Over 30 grams of protein per serving, and each slice packs 10 grams of protein.
- Easy Recipe: Super easy to make.
- 6 Ingredients: You probably already have everything in your kitchen.
- Buttery Edges: Sweet with crispy, buttery edges, so good!
- Refined Sugar-Free: No added refined sugars in this recipe!
- Customizable: Use any bread and protein powder you love.
- Keto & Gluten-Free Options: Easily make it low-carb or gluten-free.
⭐️⭐️⭐️⭐️⭐️
Wow! I gotta say, best French toast recipe I've ever made, and I've tried LOTS of recipes! So filling and satisfying 😌 I used my homemade bread for this recipe, and it was 👌👌
- Amber
How Much Protein Does French Toast Have?
Traditional French toast has about 5 to 6 grams of protein per slice, mostly from the eggs and milk. This high-protein version nearly doubles that, with around 10 grams of protein per slice, thanks to the addition of egg whites and protein powder. That adds up to over 30 grams of protein per serving of three slices, making it one of the highest-protein French toast recipes you'll find.
Ingredients for Protein French Toast
This high-protein French toast comes together with just seven simple, healthy ingredients. You'll need your favorite bread, eggs, egg whites, milk, vanilla, cinnamon, and protein powder. It's a healthy recipe with over 30 grams of protein per serving. Here's the list so you're all set:
- Eggs: You'll need both whole eggs and egg whites for that protein boost. You can separate the yolks from fresh eggs, or just use ½ cup of liquid egg whites if that's easier.
- Milk: I go with unsweetened vanilla almond milk, but feel free to use whatever milk you prefer!
- Protein Powder: This is what adds the extra protein punch! I love vanilla whey protein powder, but any flavor works: chocolate, cookies & cream, Snickerdoodle pumpkin spice, or peanut butter.
- Cinnamon (optional): I like adding cinnamon when using vanilla protein powder. If you switch up the protein powder flavor, feel free to skip the cinnamon or check out the flavor variations below.
- Vanilla Extract: For that classic French toast flavor.
- Bread: Pick your favorite! White, whole wheat, gluten-free, low-carb, or high-protein bread all work here.
Scroll to recipe card for quantities!
Kitchen Tools Needed
You won't need much to whip up this protein-packed French toast! Clean-up is a breeze, too. Here's what you'll need:
- Casserole Dish or Mixing Bowl
- Sauté Pan, Skillet, or Pancake Griddle
- Whisk
- Spatula
- Measuring Cups & Spoons
How to Make High-Protein French Toast From Scratch (Step-by-Step)
This healthy high-protein French toast comes together in just 10 minutes! The full recipe and exact measurements are in the recipe card at the bottom.
Before you start dipping the bread, heat up a large pan or pancake skillet over medium heat. Grease it with butter or olive oil spray so it's ready to go.
- Make the batter: Whisk the eggs, egg whites, milk, cinnamon, and vanilla in a large shallow dish or casserole dish. If you're adding protein powder, mix it in now and whisk until fully combined.
- Soak the bread: Dip two slices of bread at a time into the egg mixture, making sure both sides get fully coated. I like to let the bread soak for about a minute to absorb the flavors.
- Cook until golden: Once your pan is hot, place the soaked bread slices on the pan and cook for about 4-5 minutes, flipping halfway through. They should come out golden brown with crispy edges.
- Repeat and serve: Repeat with the rest of the bread. Serve your protein French toast warm, topped with a dollop of Greek yogurt, a drizzle of maple syrup, powdered sugar, fresh berries, or a sprinkle of cinnamon. Enjoy!
Video Tutorial (Step-by-Step)
Expert Tips
- Whisk it well: To avoid clumping, vigorously whisk the protein powder into the milk mixture. You want the protein powder fully dissolved for the best texture.
- Make French toast sticks: If you want to switch it up, cut the bread into sticks before soaking to make French toast sticks. Just keep in mind the cooking time will be about a minute shorter.
- Soak it up: Let your bread sit in the protein-packed milk and egg mixture for at least 45 seconds to make sure it really soaks in all the goodness.
- Get it crispy: Grease your pan with butter or non-stick spray so your French toast comes out with those perfectly crispy edges.
- Customize your protein powder: Experiment with different flavors! Vanilla is classic, but chocolate, cinnamon roll, or peanut butter can make things fun.
Protein Powder French Toast Variations
This protein French toast is so customizable, it's almost too easy! Here are some of my favorite flavor twists:
- Chocolate: Swap in chocolate protein powder, then top with sugar-free chocolate sauce and chocolate chips. Chocolate lovers, this one's for you!
- Snickerdoodle: Use Snickerdoodle protein powder for a cozy, cinnamon-sugar vibe. No extra cinnamon needed, it's already built in!
- Pumpkin Spice: Grab some pumpkin pie protein powder and replace the cinnamon with pumpkin pie spice for all the fall feels.
- Gingerbread: Use vanilla protein powder, and add ½ teaspoon ground ginger, ¼ teaspoon ground cloves, and ¼ teaspoon ground nutmeg. Perfect for holiday mornings!
- Cookies & Cream: Skip the cinnamon and use cookies & cream protein powder. Top it off with Greek yogurt or whipped cream for a decadent twist.
- Peanut Butter: Go with peanut butter protein powder, and mix in 1-2 tablespoon of powdered peanut butter for extra nutty goodness. Top with a drizzle of peanut butter if you're feeling extra.
- Apple Pie: Stick with vanilla protein powder, then top your French toast with caramelized air fryer apples for that warm, apple pie flavor.
How to Serve Protein French Toast
The fun part is topping your protein French toast however you like! Here are some of my favorite ways to serve it:
- Greek yogurt
- Whipped cream
- Fresh berries
- Banana slices
- Air fryer banana chips
- Maple syrup or liquid sweetener
- Honey
- Powdered sugar
- Chocolate chips
- Peanut butter
- Almond butter
- PB2 powdered peanut butter
- Air fryer apples
- Air fryer pineapple
High-Protein French Toast FAQ
Soggy French toast usually comes down to two things: the bread soaked too long, or the pan wasn't hot enough. Dip each slice for about a minute, just enough to coat without oversaturating, and make sure your pan is fully heated over medium before the bread hits it. Thicker slices and slightly stale bread also hold up better than thin, fresh bread, which tends to fall apart.
You can use pretty much any bread for this high-protein French toast recipe! My favorites include white, whole-wheat, whole-grain, gluten-free, high-protein, low-carb, or even challah if you're feeling a little fancy.
Absolutely! You can use either whey or pea protein powder for this anabolic French toast recipe, whichever you prefer.
You can totally make this French toast vegan! Just omit the eggs and use 3-4 flax eggs instead. If you do this, I recommend adding an extra half-scoop of pea protein to keep the protein content up.
Not at all! If you'd rather skip the protein powder, go for it. Just make sure to top your French toast with Greek yogurt or peanut butter for that extra protein boost.
Yes, definitely! This high-protein, anabolic French toast is a healthy choice. There's no added sugar, you'll get over 30 grams of protein per serving, it's dairy-free, and it can easily be made gluten-free. Plus, it's high in fiber!
Each slice of French toast has about 10 grams of protein, so if you're enjoying three slices, that's over 30 grams of protein per serving! Want to boost that even more? Try using high-protein bread or topping your anabolic French toast with Greek yogurt for extra protein goodness.
Absolutely! You can prep this French toast for meal prep. Just make it as directed, let it cool, and then store it in an airtight bag or container in the fridge for up to 4 days. When you're ready to enjoy it, reheat it in a toaster (just like regular bread) or pop it in the microwave for about 30-90 seconds until it's warm. Just a heads-up: it won't be as crispy in the microwave, but it'll still taste delicious!
How to Store, Freeze, and Reheat French Toast:
- Storing: Keep your protein French toast in an airtight container in the fridge for up to 4 days. That way, it stays fresh and ready for you!
- Freezing: Let the French toast cool completely, then pop individual slices into freezer-safe bags. You can store them in the freezer for up to 2-3 months. Perfect for when you want a quick breakfast!
- Reheating: For the best results, reheat your protein French toast in a toaster, toaster oven, or preheated oven at 350°F. If you use the microwave, it'll warm up, but just a heads-up: it won't be crispy.
More High-Protein Breakfast Recipes You'll Love
If you loved this protein French toast, here are a few more recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
High Protein French Toast
Ingredients
- 2 large eggs
- 6 large egg whites, or ½ cup of liquid egg whites
- ½ cup milk of choice
- 1 scoop protein powder, I love vanilla whey but use your favorite flavor or pea protein
- 1 tablespoon sweetener of choice, optional if you want sweeter french toast
- ½ - 1 teaspoon ground cinnamon, based on your preference
- 1 teaspoon vanilla extract
- 9 slices of your favorite bread, use high-protein bread for extra protein
- 1 - 2 tablespoon butter or olive oil spray, to grease for pan
Instructions
- Make the protein batter: Whisk together the eggs, egg whites, milk, cinnamon, and vanilla in a large shallow dish or casserole dish. If you are adding protein powder, add it in this step and whisk until completely combined.
- Heat and grease the pan: Before dipping your bread slices, heat a large pan or pancake griddle to medium heat so it is ready to go. Grease the pan with butter or olive oil spray.
- Soak the bread: Working with two pieces of bread at a time, soak each slice in the egg mixture. Make sure to turn them over, so you coat both sides. I like to let mine soak up the mixture for about 1 minute.
- Cook until golden and crispy: Once the greased pan is hot, add the soaked bread slices to the pan and cook for a total of 4 - 5 minutes, flipping halfway through. The French toast should be golden with crispy edges. Repeat this process until you use all your bread.
- Serve warm with toppings: Serve warm topped with a dollop of Greek yogurt, your favorite maple syrup, powdered sugar, fresh berries, and/or a dash of cinnamon. Enjoy!
Video
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie, where everyday ingredients meet high-protein, wholesome recipes. Tati is a recipe developer, food blogger, and endurance athlete based in Austin, TX, who specializes in high-protein, whole-food recipes that taste like the real thing. This protein French toast is one she makes on repeat for an easy, high-protein breakfast.
Crystal McCall says
This was great!
Tati Chermayeff says
Crystal, thank you so much for the 5 stars! So glad you loved it 🙂
C says
This was surprisingly tasty! I used ryse marshmallow protein powder. I did not add any sweetener as I didn't feel it was needed, but followed the rest of the recipe. I used sourdough bread (aldi brand) and this was SO GOOD! thanks so much 🙂 I'll have to check out more of your recipes.
Tati Chermayeff says
Thank you so much for the kind review! The ryse marshmallow protein powder sounds amazing in this, and Aldi sourdough is such a great pick. So happy it turned out so good for you, and I'd love to hear what you try next! 🙌
Brooke says
I just made this and it was delicious! I don't really like french toast...until now! I used Mark Bell's steak shake protein powder in the cinnamon roll flavor and organic coconut milk in a carton (45 calories per cup). It was so so good! Thanks for a great recipe 🙌
Brooke says
Forgot to add the 5 star rating! I would give 10 if I could!
Tati Chermayeff says
Brooke, this made my day, thank you! A French toast convert is the best kind of review 😄 Mark Bell's cinnamon roll flavor sounds perfect here, and the coconut milk is such a smart swap. So happy you loved it!
Jamie says
The best
Tati Chermayeff says
Jamie, thanks for your 5 star review! So happy you loved this recipe 🙂
Amber says
Wow! I gotta say best French toast recipe I've ever made and I've tried LOTS of recipes! So filling and satisfying 😌 I used my homemade bread for this recipe and it was 👌👌
Tati Chermayeff says
Amber, thank you so much! Best French toast you've made is the highest compliment 🙌 And homemade bread for this? Yum. So happy you loved it!
Julianna says
Just made this recipe and completely forgot the milk 🤦♀️. Was still delicious! Will definitely be doing it again (correctly next time lol)!
Tati Chermayeff says
Julianna, haha I love that it was still delicious even without the milk! 😄 That's the mark of a forgiving recipe. Thanks so much for the 5 stars
Rachael says
Just made this recipe and it was delicious!!!
Tati Chermayeff says
Rachael, thank you so much! So happy you loved it 🙂