Name: High Protein French Toast
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: Bread: 4 slices sturdy whole-grain, sourdough, or brioche (day-old is best); Eggs and egg whites: 2 whole eggs + 1/2 cup liquid egg whites (or 4 eggs total); Greek yogurt: 1/3 cup plain, nonfat or 2%; Milk: 1/2 cup (dairy or unsweetened almond/oat milk); Protein powder (optional): 1 scoop vanilla or unflavored whey or plant-based; Vanilla extract: 1 teaspoon; Cinnamon: 1 teaspoon; Salt: A pinch; Sweetener: 1–2 teaspoons maple syrup, honey, or sugar-free sweetener (to taste); Cooking fat: 1 tablespoon butter or neutral oil; Toppings: Fresh berries, sliced banana, maple syrup, nut butter, Greek yogurt, or a dusting of powdered sugar

French toast doesn’t have to be a sugar bomb that leaves you hungry an hour later. With a few smart swaps, you can turn it into a balanced, protein-packed breakfast that actually keeps you full. This version is simple, cozy, and ready in about 15 minutes.

It tastes like weekend brunch, but it fits into a busy weekday. If you like a classic cinnamon-vanilla flavor with crisp edges and soft centers, this recipe hits all the right notes.

What Makes This Special

This isn’t just French toast with protein powder mixed in. It’s built to be satisfying from the ground up.

The custard uses egg whites and Greek yogurt for a light, creamy texture and serious protein. Whole-grain bread gives you fiber, while a quick pan-sear in a bit of butter or oil creates golden edges without excess grease.

There’s flexibility, too. You can tailor the sweetness, switch up the toppings, and use whatever milk or bread fits your diet.

The end result is familiar comfort with a nutrition boost you can feel.

Cooking process of high protein french toast

Shopping List

Bread: 4 slices sturdy whole-grain, sourdough, or brioche (day-old is best)
Eggs and egg whites: 2 whole eggs + 1/2 cup liquid egg whites (or 4 eggs total)
Greek yogurt: 1/3 cup plain, nonfat or 2%
Milk: 1/2 cup (dairy or unsweetened almond/oat milk)
Protein powder (optional): 1 scoop vanilla or unflavored whey or plant-based
Vanilla extract: 1 teaspoon
Cinnamon: 1 teaspoon
Salt: A pinch
Sweetener: 1–2 teaspoons maple syrup, honey, or sugar-free sweetener (to taste)
Cooking fat: 1 tablespoon butter or neutral oil
Toppings: Fresh berries, sliced banana, maple syrup, nut butter, Greek yogurt, or a dusting of powdered sugar

How To Make High Protein French Toast

Whisk the custard: In a large bowl, whisk eggs, egg whites, Greek yogurt, and milk until smooth. Add protein powder (if using), vanilla, cinnamon, salt, and sweetener. Whisk until no lumps remain.
If thick, add a splash more milk.
Prep the bread: Use slightly stale or toasted bread. Thick slices (about 3/4 inch) hold the custard better and brown nicely.
Heat the pan: Warm a large nonstick skillet or griddle over medium heat. Add half the butter or oil and let it melt and shimmer.
Soak the slices: Dip each slice in the custard for 10–20 seconds per side.
Let excess drip off. The bread should be saturated but not falling apart.
Cook to golden: Lay the soaked slices in the hot pan. Cook 2–3 minutes per side, until deep golden with crisp edges.
Lower heat if they brown too fast.
Finish the batch: Add more butter or oil as needed for the remaining slices. Keep finished toast warm in a low oven (200°F/95°C) while you finish cooking.
Top and serve: Plate with berries, a drizzle of maple syrup, and a dollop of Greek yogurt. For extra protein and healthy fats, add a spoon of peanut or almond butter.

Final plated dish of high protein french toast

How to Store

Refrigerate leftovers in an airtight container for up to 3 days.

Reheat in a toaster oven or skillet over medium heat to revive the crisp edges. The microwave works in a pinch, but the texture will be softer.

For longer storage, freeze slices in a single layer, then transfer to a freezer bag with parchment between slices. Reheat from frozen in a toaster oven at 350°F/175°C for 8–10 minutes, or on a skillet with a lid to warm through.

Why This is Good for You

Higher protein, better satiety: Eggs, egg whites, and Greek yogurt boost protein to keep you full longer and support muscle recovery.
Balanced macros: Whole-grain bread adds fiber and complex carbs for steady energy, while the custard provides quality fats if you use whole eggs and a bit of butter.
Flexible sugars: You control the sweetness.
Keep the custard lightly sweet and rely on fruit and a small drizzle of maple syrup for flavor.
Micronutrient bonus: Cinnamon can add a hint of natural sweetness, and berries bring antioxidants and vitamin C.

Common Mistakes to Avoid

Soaking too long: If the bread sits in the custard for minutes, it gets soggy and tears. Quick dips on each side are enough, especially with softer breads.
Using flimsy bread: Thin, soft slices absorb unevenly and collapse. Choose thick, sturdy slices or let them stale overnight.
Overloading protein powder: Too much makes the custard gritty or chalky.
One scoop is plenty; adjust liquid if it thickens.
High heat from the start: Cranking the heat burns the outside before the center sets. Medium heat yields golden, cooked-through slices.
Skipping the whisk: Lumpy custard leads to pockets of dry powder. Whisk thoroughly or use an immersion blender for a silky mix.

high protein french toast on baking sheet

Alternatives

Dairy-free: Use almond or soy milk, a coconut or almond-based yogurt, and a plant protein powder.
Cook in oil instead of butter.
Gluten-free: Choose a sturdy gluten-free loaf. Let it stale slightly or toast before soaking for better structure.
No protein powder: Skip it and add an extra 1/4 cup Greek yogurt or another egg white. The texture stays creamy and protein remains high.
Flavor twists: Add orange zest, pumpkin pie spice, or a splash of espresso to the custard.
Top with toasted nuts or cacao nibs for crunch.
Savory spin: Omit sweetener and vanilla. Add a pinch of garlic powder and black pepper. Serve with smoked salmon, avocado, and tomatoes.

FAQ’s For High Protein French Toast

How much protein is in a serving?

It varies by bread and protein powder. With two slices, one scoop whey, 2 eggs, 1/2 cup egg whites, and Greek yogurt, expect roughly 30–40 grams of protein per serving. If you skip the powder, you’ll still land around 20–28 grams.

Can I bake the French toast instead of pan-frying?

Yes. Arrange soaked slices on a lined sheet and bake at 375°F/190°C for 12–15 minutes, flipping halfway. Finish under the broiler for 1–2 minutes to crisp the top.

What’s the best bread for protein French toast?

Thick-cut whole-grain or sourdough holds up best and adds fiber. Brioche is delicious and tender, but slightly lower in fiber. Day-old bread or lightly toasted slices soak evenly without falling apart.

Do I have to use Greek yogurt?

No, but it adds creaminess and protein. If you skip it, replace with more milk and a touch of protein powder or an extra egg white to keep the protein high.

Why is my French toast soggy in the center?

Common causes are over-soaking, bread that’s too soft, or heat that’s too high, which browns the outside before the middle sets. Use sturdier bread, reduce soak time, and cook over medium heat a bit longer.

Can I make the custard ahead?

Yes. Mix it the night before and refrigerate in a sealed jar for up to 24 hours. Whisk again before using, as spices and protein powder can settle.

What toppings keep it healthy?

Fresh berries, sliced banana, a small drizzle of maple syrup, a dollop of Greek yogurt, or a spoon of almond butter. A sprinkle of chopped nuts adds healthy fats and crunch without much sugar.

Will plant-based protein powder change the texture?

Plant proteins can make the custard thicker and slightly grainy. Add an extra splash of milk and whisk well. Vanilla or cinnamon helps smooth out any earthy notes.

Wrapping Up

High Protein French Toast gives you the flavor you love with the fuel you need. It’s quick, flexible, and easy to customize to your diet and taste. Keep a loaf of sturdy bread on hand, whisk up the custard, and you’ve got a satisfying breakfast in minutes.

Whether it’s a busy weekday or a slow Sunday, this is a keeper you’ll come back to often.