The best high-protein anabolic french toast with over 30 grams of protein per serving! It’s made with 6 simple ingredients like egg whites, milk, protein powder, and your favorite bread.
High protein anabolic french toast
I love high-protein breakfast recipes; they’re the perfect way to kick-start your day and keep you full for hours. Everyone loves my protein oatmeal pancakes and protein acai bowl – they are #1 on Google. So I cannot wait to hear what you think about this high-protein french toast recipe.
This is the best high-protein anabolic french toast recipe! It’s sweet without adding sugar, high in protein from egg whites and protein powder, and it’s dairy free. Every single bite will melt in your mouth, especially the crispy, buttery edges.
The best part is that this protein french toast calls for six ingredients and only takes 10 minutes to prepare. I typically use vanilla protein powder but feel free to use chocolate, cookies & cream, or your favorite flavor. You can even meal prep anabolic french toast for a quick weekday breakfast; it’s perfect for gym goers, athletes, and busy people.
I top my protein french toast with a dollop of greek yogurt for extra protein and healthy fats, plus some fresh berries, banana slices, and even maple syrup to honey. This is seriously the best high-protein anabolic french toast recipe!
Why you’ll love this high-protein breakfast recipe:
- Over 30 grams of protein per serving.
- Each slice of french toast has 10 grams of protein.
- Easy to make.
- Made with 6 ingredients.
- The french toast is sweet with crisp, buttery edges.
- There are no added refined sugars.
- Use any type of bread.
- It can be made low-carb and gluten-free.
- Try this high-protein overnight oats recipe next!
Ingredients needed for protein french toast
High-protein french toast call for six simple and healthy ingredients. You need your favorite bread, eggs and egg whites, milk, vanilla, and protein powder. This recipe is healthy, gluten-free, and dairy-free. Here is a list of everything you need so you are prepared:
- Eggs: You need whole eggs and egg whites for this high-protein french toast recipe. You can use fresh egg whites by separating and discarding the yolk, or you can use 1/2 cup of liquid egg whites.
- Milk: I used unsweetened vanilla almond milk, but feel free to use any type of milk you want.
- Protein Powder: For extra protein! I love using vanilla whey protein powder but use your favorite flavor. Chocolate, cookies & cream, snickerdoodle, pumpkin spice, and peanut butter work well too!
- Cinnamon: I add cinnamon to this recipe when using vanilla protein powder. If you use another flavor of protein powder, I recommend omitting the ground cinnamon or reading the list of flavor variations below.
- Vanilla Extract: For that classic french toast taste!
- Bread: Grab your favorite bread! You can use white, whole wheat, whole grain, gluten-free, low-carb, or high-protein bread.
Kitchen tools required
Here is a list of kitchen utensils you will need to make this protein anabolic french toast recipe. Clean-up is easy!
- Casserole Dish or Mixing Bowl
- Saute Pan, Skillet, or Pancake Griddle
- Measuring Tools: 1 teaspoon, 1 Tablespoon, and 1/2 cup.
How to make anabolic protein french toast
High-protein anabolic french toast only takes 10 minutes to make! Here are super detailed step-by-step instructions with pictures for visual reference so any level cook can make them. The full recipe and ingredient measurements are at the bottom of this page in the recipe card.
First, whisk the eggs, egg whites, milk, cinnamon, and vanilla in a large shallow or casserole dish. If you are adding protein powder, add it in this step and whisk until completely combined.
Before dipping your bread slices, heat a large pan or pancake griddle to medium heat, so it is ready. Grease the pan with butter or olive oil spray.
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.
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 topped with a dollop of Greek yogurt, your favorite maple syrup, powdered sugar, fresh berries, and/or a dash of cinnamon. Enjoy!
How to serve protein french toast
You can serve protein french toast in so many ways! Here is a list of my favorite toppings:
- Greek yogurt
- Whipped cream
- Fresh berries
- Banana slices
- Air fryer banana chips
- Maple syrup or liquid sweetener
- Powdered sugar
- Chocolate chips
- Peanut butter
- Almond butter
- PB2 powdered peanut butter
- Air fryer apples
- Air fryer pineapple
Expert tips to make the best protein french toast
- Ensure you vigorously whisk the protein powder into the milk mixture to avoid clumping. The protein powder should be dissolved into the mixture.
- Make this recipe into french toast sticks by cutting the bread into slices before soaking. If you do this, the cooking time will reduce by 1 minute.
- Soak your bread for at least 45 seconds to ensure the high protein milk and egg white mixture soaks into the bread.
- Grease your pan with butter or non-stick spray so the french toast gets crispy.
Protein powder french toast flavor variations
Here is a list of my favorite flavor variations for this protein french toast! This recipe is so customizable it’s crazy.
- Chocolate. Use chocolate protein powder and top with sugar-free chocolate sauce and chocolate chips.
- Snickerdoodle. Use snickerdoodle protein powder.
- Pumpkin Spice. Use pumpkin pie protein powder and substitute the cinnamon with pumpkin pie spice.
- Gingerbread. Use snickerdoodle or vanilla protein powder and add 1/2 tsp ground ginger, ¼ tsp ground cloves, and ¼ tsp ground nutmeg instead of the ground cinnamon.
- Peanut Butter. Use peanut butter flavor protein powder and mix in 1 – 2 tbsp of powdered peanut butter to the milk mixture.
- Apple Pie. Use vanilla protein powder and top with these caramelized air fryer apples.
Frequently Asked Questions
What’s the best type of bread to use?
You can use any bread for this high-protein french toast recipe. My favorite options are white, whole wheat, whole grain, gluten-free, high-protein, low-carb, or challah.
Can I use pea protein powder?
Yes! You can use whey or pea protein powder for this anabolic protein french toast recipe.
Do I need to add the protein powder?
You don’t have to use protein powder in this french toast recipe if you don’t want to. If you omit the protein powder, I recommend topping your french toast with greek yogurt or peanut butter for extra protein.
Is this recipe healthy?
Yes, this high-protein anabolic french toast is certainly healthy. First, there is no added sugar. Second, there are over 30 grams of protein per serving. Third, it is dairy-free and can be made gluten-free. Fourth, it is high in fiber.
Can I make this protein french toast vegan?
You can make this high-protein french toast vegan by omitting the eggs and using 3 – 4 flax eggs instead. If you do this, I recommend adding an extra half scoop of pea protein.
Can I make it ahead of time?
Yes, you can make french toast ahead of time for meal prep. Simply prepare the french toast as directed; let it cool, then store it in an airtight bag or container in the refrigerator for up to 4 days. When you are ready to enjoy it, reheat the french toast in a toaster (like you are toasting regular bread) or in the microwave for 30 – 90 seconds until it is warm (it will not be as crispy in the microwave).
Can I bake it instead?
You can bake protein french toast instead of cooking it on the stovetop. Simply preheat your oven to 375°F and spray a baking sheet or large casserole dish with non-stick spray. Then, soak the french toast slices as directed and place them on the prepared baking sheet. Do not let them overlap! Bake for 15 minutes, flip them over, and bake for another 10 minutes until they are golden and crispy.
How many grams of protein per serving?
Each slice of french toast has 10 grams of protein. There are 32 grams of protein per serving (which is three slices of french toast). To increase this, use high-protein bread or top your anabolic french toast with Greek yogurt.
How to store, freeze, and reheat:
Storing: For best results, keep protein french toast in an airtight container in the refrigerator for up to 4 days.
Freezing: Allow the french toast to cool, then place individual slices in freezer-safe bags and store them in the freezer for up to 6 months.
Reheating: For best results, reheat the protein french toast in a toaster, toaster oven, or preheated oven to 350°F. You can use the microwave, but the french toast will not be crispy.
If you love this recipe, try these next!
- Protein Overnight Oats
- High Protein Acai Bowl
- Pumpkin Protein Pancakes
- Banana Chia Pudding
- Protein Oatmeal Blender Pancakes
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!
Protein Anabolic French Toast
- 2 large eggs
- 6 large egg whites, or 1/2 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 tbsp sweetener of choice, optional if you want sweeter french toast
- ½ – 1 tsp ground cinnamon, based on your preference
- 1 tsp vanilla extract
- 9 slices of your favorite bread, use high-protein bread for extra protein
- 1 – 2 tbsp butter or olive oil spray, to grease for pan
- 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.
- 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.
- 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.
- 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 topped with a dollop of Greek yogurt, your favorite maple syrup, powdered sugar, fresh berries, and/or a dash of cinnamon. Enjoy!
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