Looking for a high-protein breakfast that actually tastes like a treat? This Protein French Toast delivers the classic flavour you love with 46g of protein and just 499 calories. It’s perfect for fuelling your morning, whether you’re hitting the gym or just want something sweet that won’t ruin your macros.
If you love high-protein comfort food, try our Fluffy Vanilla Protein Pancakes next!
Protein French Toast
If you’re after a satisfying, high-protein meal that feels like a proper treat, this Protein French Toast has you covered. It’s soft, golden, and packed with sweet vanilla flavour — perfect for those mornings when you want something indulgent without ruining your macros.
With a rich protein batter made from eggs and vanilla whey, plus warm cinnamon and sweetener, each slice is seared to perfection and ready for your favourite toppings.
Each serving delivers 46g of protein and just 499 calories, making it ideal for a high-protein breakfast that fuels your day and satisfies your cravings.
Why We Love this Recipe
- High in Protein: You get a massive 46g of protein in just one serving.
- Tastes like dessert: It’s sweet, soft, and satisfying without being overloaded with sugar.
- Quick to Make: From bowl to plate in under 15 minutes.
What Makes This French Toast High Protein?
Protein French Toast is a macro-friendly twist on the breakfast classic. Instead of just eggs and milk, the batter includes a scoop of vanilla whey protein, which adds both flavour and a major protein boost.
The bread is soaked in this sweet, spiced mixture and cooked until golden and firm. The result? A stack of French toast that’s just as satisfying as the original but supports your goals, not sabotages them.
Protein French Toast Nutrition
This high-protein French Toast strikes the perfect balance between sweet comfort food and macro-friendly fuel. With rich egg and protein batter, cinnamon warmth, and your favourite toppings, it’s a breakfast that feels indulgent but keeps your progress on track. Here’s the nutritional breakdown per serving:
Calories: 499
Protein: 46g
Carbs: 40g
Fat: 15g
Ingredients
- Vanilla Whey Protein: Adds a sweet vanilla flavour while boosting protein.
- Eggs: Help create a coating and add extra protein.
- Vanilla Extract: Brings out the dessert-like flavour.
- Ground Cinnamon: Adds warmth and depth to every bite.
- Milk: Loosens the batter and keeps it smooth. Semi-skimmed works great.
- Bread Slices: Use high-protein or low-calorie bread to match your macros.
How to Make Protein French Toast
See recipe card for ingredient quantities and full instructions.
We start by whisking up our batter — eggs, protein powder, cinnamon, vanilla extract, sweetener, milk, and a pinch of salt. It takes a little extra whisking to fully dissolve the whey protein, but it’s worth doing it right.
Next, soak the bread slices one by one in the batter. Let each side sit for a few seconds to soak up the goodness, then place them on a plate while the pan heats up.
Spray a non-stick pan with low-calorie cooking spray and warm it over medium heat. Add the soaked bread and cook the first side for 2 to 3 minutes until golden and set.
Here’s the trick: right before flipping, pour any leftover batter evenly over the top of each slice. Flip and cook the second side for another 2 to 3 minutes, pressing down slightly with a spatula to make sure it all sets properly.
Serve hot and stack them up with your favourite toppings — Greek yoghurt, fresh berries, sugar-free syrup, or a pinch of extra cinnamon.
Tips
- Whisk the batter thoroughly. Protein powder clumps easily. Take the time to get it smooth.
- Use firm bread: Softer breads may fall apart after soaking. High-protein bread holds up best.
- Let the pan heat fully: This helps give the toast that golden, crisp exterior.
Recipe Variations & Substitutions
- Chocolate Protein Powder: Swap vanilla whey for chocolate protein powder and add cocoa powder for a richer version.
- More fibre: Use seeded or wholegrain high-protein bread for extra fibre and texture.
- Fresh or frozen fruit: Top with strawberries, blueberries, or banana slices for natural sweetness, fibre, and extra volume.
- Calorie-free maple syrup: For that classic French toast drizzle without the sugar hit. It adds indulgence while keeping calories in check.
- Greek yoghurt on top: Add a dollop of non-fat Greek yoghurt for extra protein.
Storage
This recipe is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat in a non-stick pan or air fryer to maintain the crisp edges. Avoid microwaving, as it softens the texture too much.
Frequently Asked Questions
If it’s soggy, the bread might be too soft or the pan wasn’t hot enough. Make sure to use firm bread and cook each side until fully set.
Once the first side is cooked in the pan, spoon the leftover batter over the top of each slice before flipping. This ensures you keep all the macros.
It’s optional, but it adds a subtle dessert-like flavour that pairs beautifully with cinnamon and sweetener. You can skip it or use almond extract or maple flavouring instead.
More High Protein Breakfast Recipes
After you try this French Toast Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Protein French Toast
Equipment
- 1 Non-stick Frying Pan
- Mixing Bowl
- Whisk or Fork
- Spatula
Ingredients
- 1 scoop Vanilla Whey Protein Powder
- 2 Eggs
- 1 tsp Vanilla Extract
- 1 tsp Ground Cinnamon
- 50 ml Semi Skimmed Milk (your choice of milk)
- 2 slices Bread (your choice of bread)
- pinch Salt
- Sweetener
Instructions
- Make the Batter:
- In a mixing bowl, whisk together the eggs, whey protein, vanilla extract, cinnamon, milk, sweetener, and a pinch of salt until fully smooth.
- Soak the Bread:
- Dip each slice of bread into the batter for a few seconds per side, making sure it absorbs well. Set aside any leftover batter to use during cooking.
- Cook the First Side:
- Spray a non-stick frying pan with low-calorie cooking spray and place over medium heat.
- Add the soaked bread slices to the pan and cook for 2 to 3 minutes until the underside is golden and starting to firm up.
- Add Extra Batter and Flip:
- Spoon any leftover batter evenly over the top of each slice while still in the pan.
- Flip the slices carefully and cook the second side for another 2 to 3 minutes. Press lightly with a spatula to help them set and cook through.
- Serve and Enjoy:
- Plate up your protein-packed French toast and add your favourite toppings.
Notes
- Dairy-Free Option: Use a plant-based milk and protein powder instead.
- Topping Suggestions: Greek yoghurt, fresh fruit, syrup, or nut butter all work well.
- Bread Tip: Use firm high-protein or low-calorie bread to help maintain structure and keep macros balanced.
