High-protein French toast is a great way to start your day! This recipe is packed with protein and fiber, which will help keep you feeling full throughout the day. Not to mention, it’s delicious and easy to make.
This high protein french toast post will include the following:
- About this recipe – What makes it high protein
- Ingredients that you will need
- Variation/ingredient swaps
- Instructions on how to prepare this meal
- Frequently asked questions
How is it high in protein?
To get a better idea of what makes this recipe high in protein, we will break the ingredients into two sections the bread and egg mixture.
The type of bread you use can greatly impact the nutritional value of this meal. For traditional French toast, white bread is generally used. However, whole grain or sprouted bread is best for a high-protein twist on this classic dish.
Whole-grain sprouted bread is an excellent source of carbohydrates and fiber. While the bread provides some protein, the eggs, and egg white will provide the bulk of the protein.
This recipe’s egg mixture contains whole eggs and egg whites.
Whole eggs are excellent protein, fat, and other nutrient sources. Whole eggs provide a lot of nutrients but also give taste and texture.
Egg whites are a “pure” source of protein. They are a good option if you want to increase the protein content of this meal without adding additional fat or calories coming from fat.
Calories and Macronutrients
The high protein french toast recipe above clocks in at 401 calories, 38 grams of protein, 45 grams of carbs, 8 grams of fat, and 10 grams of fiber.
This recipe offers a variety of micronutrients (Vitamins and minerals), including iron, potassium, and b-vitamins.
Ingredients that you will need
Now that we have gone over what makes this recipe high in protein let’s go over what ingredients you need.
This recipe makes four servings and only requires six ingredients, whole grain bread, eggs, egg whites, vanilla extract, cinnamon, and salt.
What You’ll Need:
- 8 Slices of whole grain bread sprouted bread
- Seven whole eggs
- 700 grams of egg whites
- Vanilla extract
- Cooking spray
Possible toppings for this high protein anabolic french toast recipe include berries, banana, honey, jam, and nut butter. However, be mindful of portion sizes of these toppings because they will impact your total macros.
- Fresh fruit – (Strawberry, blueberry, raspberry, peaches, banana)
- Maple syrup (You can use a sugar-free syrup) I recommend…
- Whipped cream
- Nut butter
This recipe is only one of many ways to make anabolic french toast. If you are looking for an alternative to the traditional recipe, here are some swaps that you can use
Swap bread for a gluten-free option – making this recipe a high-protein gluten-free breakfast option.
Swap egg whites with milk or protein powder – Although egg whites offer protein, some may not enjoy the texture. If this is the case, try using milk or protein powder as an alternative.
Add sweeteners like monk fruit or stevia to the egg mixture – This is an excellent way to add flavor without adding additional calories.
Try different spices like nutmeg or pumpkin spice.
How to Make High Protein French Toast
You can prepare this high-protein anabolic french toast recipe in two ways: on the stovetop or in the oven. For this example, we will be making this recipe in the oven.
This high-protein anabolic french toast recipe is simple and easy to make. The first step is to preheat your oven to 350 degrees Fahrenheit. Next, you will want to coat a large sheet pan with cooking spray.
After the pan is coated, mix the eggs, egg whites, salt, vanilla extract, and cinnamon in a large bowl. Once the mixture is combined, place one slice of bread at a time into the mixture. Be sure to coat both sides of the bread.
Once the bread is coated, place it on the prepared sheet pan. Bake for ten minutes, remove and flip, then cook for an additional ten to fifteen minutes or until golden brown.
Now it’s time to serve! Top your high protein anabolic french toast with fresh fruit, pure maple syrup, whipped cream, or tree nut butter.
You can also watch me (Noah) Make this recipe on youtube!
This recipe will last in the fridge for up to four days. When reheating, I found the easiest method is to use a toaster. Simply pop the slices of toast in the toaster and heat until warm.
You loved the high-protein French toast so much that you wanted to make a batch ahead of time.
This recipe can easily be prepped ahead and frozen for an easy and delicious breakfast option down the road.
I like to separate each by adding 2-3 slices to a ziplock sandwich bag. This way, I can easily reheat a few pieces of French toast without pulling out the entire batch.
Then I will either put them in the fridge to thaw overnight. That way, the following day, I have to add slices of toast to the toaster and heat until warm.
Frequently asked questions
How many grams of protein are in high protein french toast?
This high-protein French toast recipe contains 38 grams of protein.
What type of bread is best to use for high protein anabolic french toast?
Whole grain or sprouted bread is best to use for this recipe. Using whole grain sprouted bread over traditional white bread will up the nutrient and fiber content.
Can I make this recipe without an oven?
Yes, you can make this recipe on the stovetop. Heat a large skillet over medium heat and cook the French toast for two to three minutes per side or until golden brown.
Does French toast count as protein?
Yes, french toast can count as a protein. One slice of French toast typically contains around 8-20 grams of protein. An entire high-protein anabolic french toast recipe would contain around 12-40 grams of protein.
This high-protein anabolic french toast recipe is simple and easy to meal prep, and it’s packed with protein and fiber, which will help keep you feeling full throughout the day.
The best part is that you can top your French toast with whatever you like- fresh fruit, pure maple syrup, whipped cream, or nut butter.
So go ahead and give this recipe a try today!
High Protein French Toast
- 2 Baking sheets
- 1 Oven Can use stove top
- 1 Large mixing bowl
- 1 Wisk
- 8 Slices Whole Wheat Sprouted Bread
- 7 Whole Eggs
- 700 Grams Egg Whites
- 2 tsp Vanilla
- 2 tsp Cinnamon
- 1 Dash Salt
- Preheat the oven to 350 degrees Fahrenheit.
- Coat a large sheet pan with cooking spray.
- Whisk together eggs, egg whites, salt, vanilla extract, and cinnamon in a large bowl.
- Coat each slice of bread with the egg mixture and place each slice on the large sheet pan.
- Bake for 10 minutes.
- Remove and flip, cooking for another 10 min or until golden brown.
Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.