September 14, 2022

The BEST High Protein French Toast Recipe

Looking for a quick healthy breakfast? This High Protein French Toast Recipe is macro friendly, sugar free, and ready in under 30 minutes. You can also make it gluten free and create over 10 different flavor combinations. It's the BEST French toast!

Ok, I'll admit it...

I'm OBSESSED with breakfast.

Which is actually hilarious because as a teenager, I never ate breakfast.

But when I did, it was a protein bar (loaded with corn syrup) and a Capri Sun.

At least it was something!

Since becoming an adult, a wife, and now a mother, I've come to really understand the importance of breakfast.

It's a great way to give your body energy first thing in the morning, and I'm a firm believer that your breakfast sets up the rest of your day.

That's why I'm sharing my go-to High Protein French Toast Recipe today! It's everything a great breakfast should be: easy, healthy, and delicious.

I like using Just Ingredients Protein Powder to make protein french toast.

Why this is the best protein french toast

Easy to make: all you need is a few staple ingredients and a nonstick skillet or griddle and you'll have a healthier breakfast option in a matter of minutes!

Deliciously healthy: every bite has that classic french toast taste and texture but with more protein, more fiber, and more vitamins!

Customizable: use any protein powder of choice or create a special flavor like pumpkin spice, gingerbread, or berries and cream.

Allergen friendly: this recipe is naturally dairy free, sugar free, and easily gluten free.

Endless toppings: also known as the best part! Keep reading for a list of my favorite toppings.

Perfect for weekly meal prep: make a double batch, store in your favorite meal prep containers, and have a healthy breakfast all week long!

Macro friendly: this means there is a balance of carbs, proteins, and fats so you stay fuller longer.

What is protein french toast?

Traditional french toast soaks white bread, like thick slices of brioche or challah bread, in an egg mixture of whole eggs, heavy cream or whole milk, and cinnamon, then pan fries on both sides until golden brown.

While this method is 100% delicious, it's not the most nutritious. It's high in simple carbs, added sugar, and saturated fat, and low in protein.

Protein french toast, sometimes called anabolic french toast, uses simple ingredient swaps like egg whites, protein powder, and almond milk to balance the macronutrients and give a boost of extra protein.

Don't you worry though, it's just as delicious! Actually, I think it's more delicious!

Ingredients for protein french toast

Ingredients you'll need

  • Whole wheat bread: uses all parts of the wheat kernel and retains all the protein, fiber, and vitamins from the grain. The specific brand or type of bread doesn't matter as much as the nutrition profile. Look for words like "100% whole grain," "multigrain," or "grains and seeds," and choose brands that have at least 4 grams of protein and 3 grams of fiber per slice. My favorite bread options are Dave's Killer Bread, Orowheat 12 Grains and Seeds, or Great Grains Multigrain bread. You can also use gluten free bread or your favorite high-protein bread.
  • Eggs: full of omega-3s (heart healthy fats), healthy cholesterol, choline, and protein.
  • Egg whites: to add more protein without adding more fat or carbs. No need to separate from the egg yolks, just buy liquid egg whites!
  • Almond milk: I opted for dairy-free milk to keep this protein french toast creamy and fluffy without adding more calories or fat. If you want to use dairy milk, I recommend skim milk to save some grams of fat for the toppings.
  • Protein powder: since each brand varies in quality and density of protein, I provide a specific measurement to try and standardize the recipe. If you want the most accurate information on how much protein is in each serving, I recommend using the brand I use or calculating the macros yourself. My favorite protein powder is Body Fortress or Just Ingredients, but any brand will work.
  • Cinnamon: because it wouldn't be french toast without it! And for a boost of flavor and antioxidants, of course.

Note: for the full ingredients and measurements, refer to the recipe card at the bottom of the post.

Protein french toast with berries and whipped cream on top

How to make protein french toast

Step 1: make the egg mixture. In a large bowl, whisk together the eggs, egg whites, protein powder, vanilla extract, and cinnamon until well combined.

Step 2: soak the bread. Dunk the bread into the egg mixture, making sure to soak both sides evenly. Repeat with each slice of bread.

Step 3: cook the french toast. Heat a large griddle or non-stick pan to medium heat. Spray with cooking spray or brush with coconut oil. Cook bread slices for 3-4 minutes, then flip to the opposite side and cook another 2-3 minutes.

Step 4: garnish and serve. Here's where you add any and every delicious topping your heart desires. I've included some great options below!

Triple chocolate protein french toast

Fun variations

  • French toast casserole: double the recipe, but chop your slices of bread into small pieces and add to a 9x13 baking dish. Pour the egg mixture over the bread pieces and press the bread into the eggs. Bake for 40 minutes at 350°F and slice into 12 squares. Top with your favorite toppings
  • French toast sticks: make the protein french toast according to recipe instructions, then slice each piece of french toast into three slices.
  • Pumpkin spice: add 1/4 C pumpkin puree and 1 tablespoon pumpkin pie spice to the french toast batter, then top with almond butter and pecans
  • Gingerbread: add 2 teaspoons molasses and 1/2 teaspoon ginger to the egg mixture, then add a drizzle of sugar free syrup and whipped cream
  • Berries and cream: top your protein french toast with greek yogurt, your berries of choice, and whipped cream.
  • Banana bread: top with sliced banana, almond butter, and maple syrup
  • Peanut butter banana: top with sliced banana, peanut butter, and chopped peanuts
  • Triple chocolate: mix 2 tablespoons cocoa powder into the french toast batter, swap the vanilla protein for chocolate protein, then top with chocolate chips and whipped cream
  • Almond joy: mix 2 tablespoons cocoa powder into the egg batter, then top with sliced almonds and chocolate chips
  • Snickers: top with peanut butter, sugar free caramel sauce, and chocolate chips

My favorite toppings

  • Fresh fruit like strawberries, blueberries, or bananas
  • Caramelized apples with candied pecans
  • Chopped nuts like pecans, walnuts, or almonds
  • Nonfat vanilla greek yogurt
  • Sugar free maple syrup (or pure maple syrup!)
  • Nut butters like peanut butter or almond butter
  • Cinnamon sugar (made with Stevia)
  • Dairy-free whipped cream
  • Gingerbread cream cheese icing

Protein french toast with berries and whipped cream on top

Frequently asked questions

Is this considered an anabolic french toast recipe?

Anabolic recipes typically have a high protein, low fat ratio with little to no refined sugars. This healthy french toast is high protein and refined sugar free but I wouldn't consider it low fat. The macros are 12g fat, 34g carbs, and 27g protein, with 31% of calories coming from fat.

Can I make this a low carb french toast?

You could if you used a loaf of low-carb bread (aka keto bread), but this isn't intended to be a keto french toast recipe. It's macro-friendly! I am for a ratio of 30% fat, 40% carbs, and 30% protein; this recipe is 31% fat, 38% carbs, and 31% protein.

How long does french toast last?

Store in an airtight container (I prefer glass tupperware) or ziploc bag in the fridge for up to 4 days. If you want to freeze, let cool completely to room temperature, wrap individually, then freeze for up to 3 months.

More high protein breakfast recipes

Apple Pecan French Toast Casserole

Healthy Acai Overnight Oats

Chocolate Peanut Butter Avocado Smoothie Bowl

5 Minute Healthy Breakfast Banana Split

High Minute Breakfast Egg Muffins

The Ultimate Healthy Breakfast Burritos

Easy Fluffy Chocolate Chip Pancakes

Protein french toast with berries and whipped cream on top

I hope you love this Protein French Toast as much as we do. It's a delicious breakfast the whole family will love!

Be sure to leave a star rating and review below if you try this recipe so other readers know how you liked it! This also helps my content reach more people and allows me to continue to provide my healthy recipes for free.

Looking for a quick healthy breakfast? This High Protein French Toast Recipe is macro friendly, sugar free, and ready in under 30 minutes. You can also make it gluten free and create over 10 different flavor combinations. It's the BEST French toast!


Brooke Harmer













  • 8 slices multigrain bread*
  • 3 eggs
  • 3/4 C liquid egg whites
  • 1/4 C unsweetened almond milk
  • 1/2 C vanilla protein powder**
  • 1 Tbsp cinnamon


  1. In a large, shallow bowl, whisk together the eggs, egg whites, and almond milk until smooth, then whisk in the protein powder and cinnamon until well combined. (If you have an immersion blender or frother, I recommend using them because they're way easier.) Whisk in any additional ingredients here as well before preceding.***
  2. Heat a large griddle or skillet to medium heat and spray with cooking spray.
  3. Dunk each side of piece of bread in the egg mixture, then place on the hot griddle. Cook for 3-4 minutes, then flip to the opposite side and cook another 2-3 minutes.
  4. Top with your favorite toppings and enjoy! See blog post for all my favorite toppings.


*See blog post for my recommended brands of bread.

**If using plain protein powder or another flavor, you'll need a splash of vanilla extract.

***See blog post section "fun variations" for 10+ flavor combinations to try.

Nutrition facts are a calculated estimate of 2 slices of french toast as prepared, not including any toppings.


Serving: 2 slices / Calories: 348 / Fat: 11.6g / Saturated fat: 1.1g / Carbohydrates: 39.8g / Fiber: 6g / Sugar: 5g / Protein: 27g