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Protein French Toast

5 from 65 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

These Protein French Toasts are the best high-protein breakfast, with 25 grams of protein per serving to keep you full for hours.

They are perfect for refueling after a workout or for busy mums looking for a high-protein, low-carb breakfast.

Protein French Toast on a black plate, decorated with fresh berries.

This Protein French toast recipe has been one of my favorites for years. It’s fulfilling after a workout in the morning or a short night looking after your baby. It’s a great alternative to my Protein Pancakes Recipe or my Protein Crepes.

Let me show you how to make French toast with high-protein content and healthy carbs.

What Are Protein French Toasts?

Protein French toast is a high-protein healthy breakfast to refuel your body with protein after a workout.

It’s a delicious low-carb protein recipe when using low-carb bread and sugar-free syrup topping.

It’s a great breakfast for new mums, as we tend to feel hungrier after baby deliveries and protein keeps us full for longer.

How To Make High-Protein French Toasts

To make delicious French toasts that are high in protein and fulfilling, you need to first select a high-quality bread.

Select High-Fiber Bread Options

The key to making a good French toast recipe is to use a bread slice that is a few days old and slightly hard. If your bread is too fresh and soft, the French toasts get soggy.

Then, depending on your diet, select a bread that is one of the below, avoiding white bread that’s high in carbs and low in fiber.

I personally like low-carb bread, it’s also high in fiber and very fulfilling.

To make high-protein batter for your French toast, I recommend cutting down on egg yolk, increasing your egg white, and boosting the whole thing with protein powder.


The ingredients you need to make the protein French toast batter are:

  • Large Eggs
  • Egg White
  • Protein Powder – I am using a low-carb plant-based vanilla protein powder made from pea protein. Choose your favorite protein powder. Most brands work, including chocolate flavor powder for chocolate French toasts.
  • Unsweetened Almond Milk or coconut milk – any milk work, but dairy-free milk cuts out the added sugar and carbs from lactose, and the French toasts are easier to digest.
  • Maple Syrup or sugar-free sweeteners like erythritol.
  • Cinnamon
  • Vanilla Extract – optional if your protein powder already contains a strong vanilla flavor.
How To Make Protein French Toast


First, beat whole eggs, milk, egg white, and maple syrup together. Then, whisk in the protein powder and cinnamon until well combined.

Soak each side of the bread slices into the egg mixture. Keep the bread slice above the egg mixture bowl for a few minutes to let the excess eggs run down into the bowl.

Warm a non-stick skillet with coconut oil, or cooking spray, over medium heat.

Fry the bread slice for 2-3 minutes on one side until golden brown, then flip on the other side and keep frying for one minute.

Cool them down for a few minutes on a rack or while you cook the remaining French toasts.

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These protein French toasts are the perfect post-work out meal, delicious topped with some of the below ingredients:

  • Peanut butter
  • Low-fat nut butter like pb2
  • Almond butter
  • Jam
  • Maple syrup or any liquid sweetener you love, like sugar-free syrup, coconut nectar, or agave syrup.
  • Greek yogurt for a boost of proteins.
  • Fresh berries like raspberries, strawberries, and blueberries.
  • Cooked fruits – cook some cubes of green apples or pears in a teaspoon of coconut oil with a pinch of nutmeg, ginger or cinnamon.
Protein French Toast Protein Powder Low Carb breakfast

Storage Instructions

You can store leftover cooked Protein French toasts in an airtight container in the fridge for up to 2 days. This recipe is freezer friendly.

You can wrap the French toast in plastic wrap foil or place it in a zip-lock bag and freeze it for up to one month.

Rewarming High-Protein French Toast

They are perfect for meal prep high-protein breakfasts for the following days.

Reheating French toast is easy, you can use your oven or the microwave.

Preheat the oven to 300°F (150°C), place the slices onto a baking sheet covered with parchment paper, and bake them for about 10 minutes, or until warm and crispy on the edges, flipping halfway.

Frequently Asked Questions

Can Kids Eat Protein Powder?

It’s not recommended to add protein powder to kids’ food before 12 years of age because they are often boosted with vitamins that kids won’t need.
This protein toast recipe is designed for adults or mums who need extra fulfilling energy in the morning.
For kids try my or use this recipe and skip the protein powder.

Can I Air-fry French Toasts?

Absolutely! You can air-fry French toasts to decrease the fat in the cooking process.
Cover the basket of the air fryer with parchment paper, then add the French toast and air fry at 400°F (200°C) for 6- 8 minutes, flipping halfway.
You can add a small amount of cooking oil spray on both sides to add some crispiness.

Does French toast count as protein?

An authentic French toast recipe contains proteins from eggs and milk. However, it’s not high in protein except if you use high-protein bread or add protein powder to the egg mixture.

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Protein French Toast Protein Powder Low Carb breakfast

Protein French Toast

These Protein French Toasts are the best high-protein breakfast with 25 grams of protein per serving to keep you full for hours. They are perfect for refueling after a workout or for busy mums looking for a high-protein low-carb breakfast.
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes
Yield: 3 Servings
Serving Size: 2 toasts
5 from 65 votes


For Frying

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Select thick slices of bread of about 3/4 inches to 1 inch. I recommend bread a few days old, slightly hard, so the French toast hold their shape better and the texture is better as well.
  • In a shallow bowl, whisk egg white, eggs, protein powder, cinnamon, maple syrup, almond milk, and vanilla extract.
  • Dip each side of the bread slices for a few seconds into the egg mixture. Wait for a few seconds above the bowl to let the excess eggs run back to the bowl. Place the prepared bread slices onto a plate.
  • Warm the coconut oil or butter in a frying pan. When hot, fry bread slices for 2-3 minutes on one side, then flip on the other side. Add more coconut oil if no more is left in the pan. Repeat these steps until all the French toasts are cooked.
  • Serve 3 slices per breakfast immediately with a drizzle of maple syrup and fresh berries.
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Nutrition2 toasts
Yield: 3 Servings


Serving: 2 toastsCalories: 268.6 kcal (13%)Carbohydrates: 18.3 g (6%)Fiber: 8.3 g (35%)Net Carbs: 10 gProtein: 24.5 g (49%)Fat: 15.1 g (23%)Saturated Fat: 5.6 g (35%)Polyunsaturated Fat: 4.9 gMonounsaturated Fat: 3.6 gTrans Fat: 0.01 gCholesterol: 162.5 mg (54%)Sodium: 502.3 mg (22%)Potassium: 152.3 mg (4%)Sugar: 3.1 g (3%)Vitamin A: 181 IU (4%)Vitamin B12: 0.3 µg (5%)Vitamin C: 0.01 mgVitamin D: 0.7 µg (5%)Calcium: 104.5 mg (10%)Iron: 0.6 mg (3%)Magnesium: 12.5 mg (3%)Zinc: 0.5 mg (3%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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