Protein French toast that packs in 11 grams of protein per slice! With only 5 ingredients, you can make this recipe in just a few minutes without using whey protein powder!
There are way too many breakfast foods loaded with carbohydrates. And while carbs are not the enemy, these tasty options are normally lacking in protein.
You can easily curb morning hunger by eating enough protein for breakfast. I’ve made protein pancakes before, so I wanted to try another classic breakfast food with this recipe.
Bread: The cornerstone of any French toast recipe is bread. There’s a few different options you can take here. I choose bread that has 5 grams of protein per slice, to keep me full and avoid using whey protein powder.
Egg whites: This is where the rest of your protein will come from. Traditional French toast recipes call for whole eggs. But you can save a ton of calories by substituting egg whites instead – you won’t even be able to taste the difference.
Cinnamon: I love cinnamon buns, cinnamon flavored pancakes, and pretty much any breakfast food that has cinnamon. This will give the bread plenty of flavor and it will whisk right in with your egg mixture.
Stevia: This sugar substitute can help if you plan on eating the French toast plain. It’s much sweeter than table sugar, but doesn’t have the calories. Just know a little can go a long way, so you will only need 1.5 tsp for this recipe.
Brown sugar: I decided to add in a little brown sugar, because it pairs perfectly with cinnamon. You will only be using 1 tsp per slice, which mean it won’t add a large amount of extra carbs and calories to the French toast.
Vanilla extract: Vanilla extract can really bring out the flavors from other ingredients. Similar to using Stevia, a little goes a long way with this flavor enhancer.
Making this protein French toast is super easy. You can scroll down to the recipe card for more detailed instructions. Here’s an overview of the general steps:
Begin by combining the egg whites, cinnamon, Stevia, vanilla extract, and brown sugar (optional) into a large bowl. Whisk the ingredients until everything is mixed together.
Then place the bread into the mixture, making sure to submerge it on each side. The entire slice must be coated, in order for the French toast to have even flavor.
Next coat a non-stick pan with cooking spray and place it over medium heat. When hot, add your bread and cook for 1-2 minutes on each side.
On larger pans you can cook 2-3 pieces of bread at once. The French toast will be done when it has developed a golden color. Make sure not to cook it for too long.
Unlike whole eggs, pasteurized egg whites can be consumed from the carton – which means you don’t have to worry about under cooking. Enjoy with powdered sugar, sugar free syrup, or on its own!
Frequently Asked Questions
- Is French toast healthy?
French toast can be a healthy meal, depending on the ingredients. You can make this breakfast good for you when using whole wheat bread and egg whites. Avoid using butter and you can also save on calories and fat.
- Can I use protein powder?
Yes, you can absolutely use protein powder in this recipe. I recommended mixing in 1 scoop of whey protein with the rest of the ingredients. Keep in mind, this will increase the amount of protein and calories as a result.
- Is French toast good before a workout?
This protein French choice would be a great source of fuel to eat before working out. It’s loaded with protein and carbs that will help keep you fuel and provide your body with energy for training sessions.
- Is French toast good after a workout?
Eating French toast after working out is also another excellent option. French toast contains carbs that will help with recovery, after your body’s glycogen stores are used as fuel during exercise.
Protein French Toast
- 3 slices bread *see notes for higher protein option
- 3/4 cup egg whites
- 1 tsp Stevia
- 1 tsp cinnamon
- 1/2 tsp vanilla extract
- 1 tbsp brown sugar (optional)
- In a mixing bowl, whisk together egg whites, cinnamon, Stevia, brown sugar, and vanilla extract.
- Dip bread in the mixture, making sure each side gets coated. Repeat this process for each slice of bread.
- Coat a non-stick pan with cooking spray and place it over medium heat. When hot, add bread and cook for 1-2 minutes on each side.
- Enjoy this French toast with powdered sugar, sugar free syrup, or on its own!
Looking for a low calorie breakfast? Try out my low calorie oatmeal.