High Protein French Toast

Here’s the ultimate high protein French toast recipe with a whopping 30+ grams of protein per serving! Made simply with six straightforward ingredients—egg whites, milk, protein powder, and your go-to bread—this is a super easy and healthy breakfast you’ll want to make again and again.

• ✅ Recipe Name: High Protein French Toast (30g Protein!)
• 🕒 Ready In: 5 minutes prep, 5 minutes cook
• 👪 Serves: 4
• 🍽 Calories: About 364 per serving
• 💪 Protein: Around 30g per serving
• 🥣 Main Ingredients: Bread, eggs, egg whites, milk, vanilla, protein powder
• 📖 Dietary Info: High-protein, dairy-free, no added refined sugar, gluten-free option
• ⭐ Why You’ll Love It: Naturally sweet without any added sugar, packed with protein from egg whites and protein powder, and takes just 10 minutes to make with only six ingredients.

If you love a breakfast that sticks with you, this high protein French toast is a total win. I’ve been into high-protein breakfasts for years (hello, former D1 rower and Ironman habits!). It’s become my go-to morning pick-me-up. This recipe nails it — rich, fluffy, and naturally sweet thanks to the protein powder, but no added sugar. It’s dairy-free too, which is a bonus!

The best part? Only six ingredients, ready in about 10 minutes, and super adaptable. I usually stick to vanilla protein powder, but chocolate, cookies & cream, or whatever flavor you love will work perfectly. Plus, it’s fantastic for meal prep, so busy mornings just got easier. If you want a breakfast that fuels your day and feels like a treat, this recipe is your new best friend.

My favorite toppings include a dollop of Greek yogurt for extra protein, fresh berries, banana slices, and a drizzle of maple syrup or honey. Trust me, this high protein French toast will change your morning breakfast game.

Welcome! You’re about to whip up my favorite high protein French toast that packs more than 30 grams of protein in every serving — and all with just six simple ingredients you probably already have. This whole recipe takes about 10 minutes from start to finish, no complicated steps, and it’s naturally sweet without refined sugars. Plus, you can customize it easily depending on your favorite bread type and protein powder flavor.

In this post, I’ll walk you through everything — the full ingredient lineup, straightforward kitchen tools, a simple step-by-step for perfect batter and soaking, along with cooking tips that guarantee crispy edges without sogginess. I also share flavor variations to keep things exciting (hello, chocolate and pumpkin spice!), topping ideas that are family favorites, plus advice on storing, freezing, reheating, common FAQs, and nutrition info so you know exactly what you’re serving up.

• What you’ll need: eggs and egg whites, milk, protein powder, vanilla, cinnamon, plus your favorite bread.
• Timing: 5 minutes to prep + 5 minutes cooking = a quick 10-minute breakfast.
• End result: soft, fluffy insides with those crispy edges we all crave, about 10g protein per slice (3 slices hit that 30g mark!).
• Extras: tips on making ahead, reheating, vegan and gluten-free swaps, and yummy topping ideas.

Feel free to jump right to the recipe card below or skim through my notes and tips above if you want to personalize your version or prep in advance. Let’s dive into the best high protein French toast you’ll make this week!

What Makes It Great

• 30g of Protein: Each serving delivers over 30 grams of protein, with about 10 grams in each slice.
• Easy to Make: No fuss, no fancy techniques—just simple steps anyone can follow.
• Just 6 Ingredients: Ingredients you probably already have at home.
• Perfectly Buttery Edges: Crispy on the outside, fluffy on the inside. That crunch is everything!
• No Refined Sugar: Naturally sweet without any added refined sugars.
• Totally Customizable: Use any type of bread or protein powder flavor you want.
• Keto & Gluten-Free Friendly: Easy to swap ingredients to fit your diet.

⭐️⭐️⭐️⭐️⭐️

Seriously, this is the best high protein French toast recipe I’ve tried. I’ve tested so many versions over the years, and this one knocks it out of the park every time. It’s filling, satisfying, and just plain delicious 😌. I even tried it with my homemade bread, and it was perfection 👌👌.

What to Gather

• 2 large eggs
• 6 large egg whites, or ½ cup liquid egg whites for convenience
• ½ cup milk of choice
• 1 scoop protein powder, vanilla whey is my go-to, but pick your flavor or try pea protein
• 1 tablespoon sweetener (optional), add if you want a sweeter toast
• ½ – 1 teaspoon ground cinnamon, adjust to taste
• 1 teaspoon vanilla extract
• 9 slices of your favorite bread, high-protein bread works great here
• 1 – 2 tablespoons butter or olive oil spray, to grease the pan

Step by Step Method

1. In a large shallow dish or casserole, whisk eggs, egg whites, milk, cinnamon, and vanilla until smooth; stir in protein powder and whisk until fully dissolved.
2. Heat a large non-stick skillet or griddle over medium heat.
3. Grease the skillet with butter or olive oil spray.
4. Dip two slices of bread at a time into the batter, flipping to coat both sides; let soak about 45 seconds to 1 minute.

5. Place soaked slices on the hot skillet and cook until golden and crispy, about 4–5 minutes total, flipping halfway through.

   

6. Repeat soaking and cooking with the remaining bread, greasing the pan as needed.

Tips for Perfect Texture

1. Whisk it all together: Give your protein powder a good, vigorous whisk to avoid clumps. You want that batter silky smooth for a great texture.
2. French toast sticks: Mix things up by cutting the bread into sticks before soaking. They cook a bit faster, about a minute less, and are fun to eat.
3. Give it time to soak: Let your slices soak at least 45 seconds to a minute so they soak up all that protein and flavor goodness.
4. Crispy edges are key: Use butter or a good non-stick spray to grease your pan so you get those irresistible crispy edges every time.
5. Play with protein powder flavors: Vanilla’s classic, but don’t hesitate to try chocolate, cinnamon roll, or even peanut butter for a fun twist.

Flavor Twists and Add Ins

This high protein French toast is super versatile—you can switch up flavors based on what you’re craving! Here are some of my favorites:

• Chocolate: Swap in chocolate protein powder and top with sugar-free chocolate sauce plus chocolate chips. A chocolate lover’s dream!
• Snickerdoodle: Use Snickerdoodle protein powder for cozy cinnamon sugar vibes without extra cinnamon.
• Pumpkin Spice: Pumpkin pie protein powder plus pumpkin pie spice instead of cinnamon delivers all the fall feels.
• Gingerbread: Vanilla protein powder with ½ tsp ground ginger, ¼ tsp cloves, and ¼ tsp nutmeg adds warm holiday flavor.
• Cookies & Cream: Skip the cinnamon and use cookies & cream protein powder. Top with Greek yogurt or whipped cream for a creamy, decadent treat.
• Peanut Butter: Peanut butter protein powder mixed with 1-2 tbsp powdered peanut butter amps up the nutty flavor. Drizzle with peanut butter on top if you want extra indulgence.
• Apple Pie: Use vanilla protein powder and top with caramelized apples for warm, comforting apple pie vibes in every bite.

And don’t forget toppings! These are some family favorites that pair perfectly:

• Greek yogurt
• Whipped cream
• Fresh berries
• Banana slices
• Maple syrup or liquid sweetener
• Honey
• Powdered sugar
• Chocolate chips
• Peanut butter
• Almond butter
• PB2 powdered peanut butter

Storage and Make Ahead Tips

• Storing: Keep any leftovers in an airtight container in your fridge for up to 4 days. That way, this protein French toast stays fresh and ready when mornings get busy.
• Freezing: Let the slices cool fully, then freeze individually in freezer bags for up to 2-3 months. Great for grab-and-go breakfasts that taste homemade.
• Reheating: For the best texture, reheat in a toaster, toaster oven, or oven preheated to 350°F to keep those crispy edges. The microwave’s fine in a pinch but expect softer, less crispy toast.

FAQs and Troubleshooting

Regular French toast usually has about 5 to 6 grams of protein per slice, mainly from eggs and milk. This high protein French toast doubles that to around 10 grams per slice by adding egg whites and protein powder. With three slices per serving, that means you’re at over 30 grams of protein—which is pretty awesome for breakfast!

Why does my French toast turn out soggy?

Sogginess often happens when the bread soaks too long or the pan isn’t hot enough. Don’t dip for too long—about a minute is perfect—just enough to coat but not soak through. Also, make sure your pan is fully heated over medium before cooking. Thicker and slightly stale bread works better, as fresh thin bread tends to fall apart.

What’s the best bread for high protein French toast?

Honestly, you can use any bread here! Some of my favorites include white, whole-wheat, whole-grain, gluten-free, high-protein, low-carb, or even challah for a richer flavor.

Can I use vegan pea protein powder instead of whey?

Yes, you can use either whey or pea protein powder for this recipe, depending on your preference or dietary needs.

Is this recipe vegan-friendly?

You can make it vegan by leaving out the eggs and using 3-4 flax eggs instead. I recommend adding an extra half scoop of pea protein to keep the protein high.

Do I have to use protein powder?

Nope! If you want to skip the protein powder, go for it. Just try topping your French toast with Greek yogurt or nut butter to boost the protein naturally.

Is this recipe healthy?

Definitely! This high protein French toast has no added sugar, packs over 30 grams of protein per serving, is dairy-free, easy to make gluten-free, and full of fiber. It’s a nourishing way to start your day.

How much protein is in one serving of this French toast?

Each slice has about 10 grams of protein. With three slices per serving, you’re getting over 30 grams of protein—great fuel to keep you going! To boost protein even more, try using high-protein bread or add Greek yogurt on top.

Can I prepare this French toast ahead of time?

Absolutely! You can make it ahead and store in an airtight container or bag in the fridge up to 4 days. When you want it, just reheat in the toaster (like regular bread) or microwave for a quick warm-up. Just know that reheating in the microwave won’t keep it as crispy, but it will still taste delicious.