Start your day off right with this high-protein french toast that has over 30 grams of protein. This recipe can be customized for your liking with optional toppings and additions or if you have dietary restrictions, there are also gluten-free and vegan options available.
Instead of using a couple of slices of white bread that only have 5 grams of protein you can get 12 grams of protein in two slices of Eat Me Guilt Free’s Protein Bread and 10 grams in 2 slices of Ezekial bread.
For a low carb, keto version you can use Kiss My Keto Bread which is low calorie, sugar-free, non-GMO, soy-free, and keto-friendly.
Protein Powder for French Toast
The protein powder is going to be where you’re getting the most of the protein. Look for a protein powder that has at least 32 grams of protein per scoop and if you’re vegan, use a plant-based protein powder like soy or rice protein.
Types of Protein Powder
Whey protein is the most commonly used protein powder and is digested quickly for when you need a quick recovery after a workout or jump-starting your metabolism in the morning.
Soy protein is a common choice for vegans and people with a lactose intolerance. It also has the added benefits of reducing high cholesterol and easing symptoms of menopause.
Egg protein is another great dairy-free alternative to whey as egg protein powder contains all nine essential amino acids and has a high-level leucine, the BCAA that plays the largest role in muscle health.
Milk protein will be digested slower than a whey protein and has a high casein content which helps combat the breakdown of muscles.
Rice protein is one of the easiest-to-digest protein powders and has the added benefit of being 100% vegan and is hypo-allergenic. Rice protein has also been shown to help burn extra calories as it’s being digested.
Pea Protein is debatably the easiest protein powder to digest. It’s packed will iron, arginine, and purines. If you suffer from gout or joint pain, pea protein is not recommended as it can cause inflammation.
Hemp protein is touted everywhere as the best kind of protein powder you can get. Packed full of antioxidants, minerals, fiber, and heart-healthy unsaturated fats, it’s hard to argue otherwise until you notice the lower density of protein in hemp protein.
Eggs are the glue to amazing french toast. I like to use 1 whole egg and the egg whites from 1 egg. You can try experimenting with two whole eggs or even just two egg whites. If you’re using premade egg whites, you’ll need 6 tablespoons.
Vegan Alternative to Eggs
For a vegan protein french toast recipe, replace the egg whites with flaxseed. Combine 1.5 tbsp flaxseed meal and 4.5 tbsp water and let it rest for at least 5 min.
Milk is technically optional if you’re looking for a simple 3 ingredient recipe but I personally can’t go without it. Just a splash of two tbsps is needed.
For a non-dairy recipe, I like to use almond milk.
To bring it up a notch, add some flavor and depth by adding some cinnamon, vanilla extract, sweetener, cocoa powder. or even peanut butter powder which has 87% less fat and about 1/3 of the calories compared to regular peanut butter.
High Protein Toppings
Top off your high-protein french toast with some protein Ice cream, greek yogurt, pudding, nuts, or some creamy peanut butter.
Easy High-Protein French Toast Recipe
- Measuring Spoons
- Griddle or Pan
- 2 slices Bread
- 1 Whole Egg
- 1 Egg White
- 1/2 scoop Protein Powder
- 2 tbsp Milk optional
- 1/4 tsp Cinnamon optional
- 1 tbsp Butter Not necessary for non-stick pans.
- In a bowl, whisk together the eggs and protein powder.
- Mix in an optional additions such as milk, vanilla extract, or a sweetner.
- Soak bread in egg mixture until it has been completely soaked up.
- Grease a griddle or large pan with butter or non-stick spray and pre-heat to a medium heat.
- Toast each slice of bread for 3-5 mins per side, or until golden brown.
- Remove from the heat and add any additional toppings.