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!
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. My protein oatmeal pancakes and protein acai 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, 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.
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 have everything in your kitchen right now.
- 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.
- Try this high-protein overnight oats recipe next!
Ingredients needed
This high-protein French toast comes together with just six simple, healthy ingredients. You'll need your favorite bread, eggs, egg whites, milk, vanilla, 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, snicSnickerdoodleen pumpkin spice or peanut butter.
- Cinnamon: 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.
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
This healthy high-protein French toast comes together in just 10 minutes! Here's a super detailed, step-by-step guide (with pictures!) so any level of cook can easily follow along. The full recipe and exact measurements are in the recipe card at the bottom.
Step 1:
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.
Step 2:
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.
Step 3:
Dip two slices of bread at a time into the egg mixture. Make sure both sides get fully coated. I like to let the bread soak for about a minute to absorb the flavors.
Step 4:
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 until all the bread is cooked.
Step 5:
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!
Expert recipe tips:
- Whisk it good! To avoid clumping, you vigorously whisk the protein powder into the milk mixture. You want the protein powder fully dissolved for the best texture.
- French toast sticks? Yes, please! If you want to switch it up, cut the bread into slices before soaking it 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 protein powder flavors! Vanilla is classic, but chocolate, cinnamon roll, or peanut butter protein powder can make things fun.
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
Protein powder flavor 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 is 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 SnicSnickerdoodlevanilla 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.
Frequently Asked Questions
What's the best type of bread to use?
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.
Can I use vegan pea protein powder?
Absolutely! You can use either whey or pea protein powder for this anabolic French toast recipe-whichever you prefer.
Do I need to add the protein powder?
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.
Is this recipe healthy?
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 can easily be made gluten-free. Plus, it's high in fiber!
Can I make this protein french toast vegan?
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 that protein content up.
Can I make this French toast ahead of time?
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 many grams of protein per serving?
Each slice of French toast has about 10 grams of protein, so if you're enjoying three slices, that adds up to a tasty 32 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.
How to store, freeze, and reheat French toast:
Storing: For the best results, 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 6 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.
If you love this recipe, try these next!
- Protein Overnight Oats
- High Protein Acai Bowl
- Pumpkin Protein Blender 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!
📖 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
- 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!
Notes
Nutrition
I only recommend products I love and use myself. In full disclosure, I may receive a small compensation for purchasing a product I recommend. Thank you for supporting Healthful Blondie!
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Crystal McCall says
This was great!
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.
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!
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 👌👌
Julianna says
Just made this recipe and completely forgot the milk 🤦♀️. Was still delicious! Will definitely be doing it again (correctly next time lol)!
Rachael says
Just made this recipe and it was delicious!!!