High Volume High Protein Low Calorie French Toast

High Volume, High Protein Low Calorie French Toast

High Protein High Volume Low Calorie French Toast

Noah Quezada RDN
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast
Cuisine French, Meal prep
Calories 414 kcal


  • 18 slices Low-calorie whole grain bread 460 g
  • 12 whole Eggs
  • 1.6 cups Egg white 300 g
  • 2 tbsp Cinnamon
  • 3 3 tsp Vanilla Extract 13 g
  • 12 tbsp Sugar-free Syrup 180 g
  • 3 cups Frozen Blueberries 444 g


  • Mix: Whisk 300 g egg whites, 12 raw eggs, 3 tsp vanilla extract, and 2 tbsp cinnamon.
  • Soak: Dip 18 slices whole wheat bread in the mix, coating both sides.
  • Cook: On medium heat, cook each slice until golden, about 2-3 minutes per side.
  • Serve: For each portion, use 3 slices of French toast, top with 1/2 cup berries, and 1-2 tbsp sugar-free syrup.


Calories: 414 kcal 
Total Fat: 11.1 g 
Saturated Fat: 2.9 g 
Trans Fat: 0 g
Cholesterol: 328.2 mg 
Sodium: 614.8 mg 
Total Carbohydrate: 53.7 g 
Dietary Fiber: 9.4 g 
Sugars: 11.7 g
Protein: 26.4 g 

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.