Protein French Toast
This protein french toast is a fantastic way to get a high protein breakfast while satisfying your sweet tooth craving! It is incredibly easy, and quick to make. The smells alone will make you feel warm and cozy as you are cooking over the griddle.
I always encourage getting at least 20-30 grams of protein at every single meal, especially breakfast! Often time, people who are trying to change their body composition (lose fat & gain muscle) are grossly undereating protein. A good daily protein goal to target, generally speaking, is one gram of protein per pound of body weight. For example, a 165-pound person may want to target 165 grams of protein per day. Exact goals will change depending on the person and their goals, but this is a good rule of thumb for starters. If you are considerably overweight, this rule may need some tweaking by adjusting closer toward your target goal weight.
Turns out, breakfast becomes the most challenging meal for may people to hit their protein goal. It is often a “grab and go” style meal that can leave you hanging in the heavy carb and fat zone. Try to visualize your breakfasts just like any other well macro balanced meal. Prioritize lean proteins, veggies, healthy carbs, and healthy fats. Yes, I said it…veggies at breakfast!
The thought of that may be too much to wrap your arms around. That’s okay – just keep making small improvements where you can. Eventually, with a continued focus on little improvements, your meals will evolve! Every now and then we all crave a sweet treat and get the dreaded “egg boredom”. This Protein French Toast will satisfy your cravings while keeping you on track with your protein goals. Another great recipe to try out is my Protein Cream of Rice.
You can skim some of the fat calories down from this recipe by skipping the butter (though it is a small amount used) and the pepitas. Pay attention to your bread selection as well. It helps to start with a bread that has some protein to it. I use Dave’s Killer Thin Sliced, which 4 grams per slice (varieties will vary). The exact ingredients you use will change the final macros. My recipe as shown with toppings comes in at 405 calories (Carbs: 31.9g/28%; Protein: 40.3g/36%, Fat: 17.7g/36%).
Enjoy!
Protein French Toast
Ingredients
- 2 slices of bread
- 1 egg
- 1 scoop vanilla whey isolate protein 31 grams, divided
- ¼ cup unsweetened almond milk 50 ml, divided
- 3 drops stevia divided
- 3 drops vanilla extract
- ⅛ tsp cinnamon
- ⅛ tsp dried nutmeg
- Dash of salt
- 1 tsp butter 5 grams
Instructions
- Place the bread aside on a plate so that it can dry out a bit while you prepare the batter and protein glaze.
- In a medium Tupperware or shallow bowl that can fit your bread for dipping, prepare the batter by combining half of the protein powder (15 grams), the egg, 1 drop of stevia, 30 mL of milk, cinnamon, nutmeg, and salt. Mix well until the protein is no longer in clumps.
- In a small condiment bowl combine the remaining protein powder (15 grams), 2 drops of stevia, vanilla extract, and 20 mL of milk until smooth.
- Heat a small 8” skillet over medium/high heat. While the pan is heating up, submerge one piece of bread into the batter and let sit for a couple of minutes, flipping halfway through. You should try to absorb about half of the batter into the first slice of bread.
- Add half of the butter to melt onto the pan and swirl to coat. Add the first piece of bread and let cook for a couple of minutes until golden brown, flip, and cook the second side until golden brown. While slice #1 is cooking, submerge slice #2 into the batter and flip, to absorb the remaining batter.
- When slice #1 is finished cooking remove from the pan and put onto a serving plate. Add the remaining butter into the pan then place slice #2 into the pan and cook the same way. While slice #2 is cooking, spread half of the protein glaze onto slice #1. When slice #2 is finished cooking remove from the pan and add to the serving plate.
- Top with a dash of cinnamon, drizzle the remaining protein glaze and add the pepitas as a garnish.
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