5-Ingredient Protein French Toast- Quick and easy to prepare, this protein french toast packs 32 grams of protein and 7 grams of fiber. Comes together in just 15-minutes! (dairy-free + vegan/gluten-free option)
When I set out to create a meal, I always make sure to focus on two key things: fiber and protein. If you prioritize both of them at every meal then you are sure to see the metabolic benefits.
This protein french toast easily hits both of those targets, clocking in at close to one-third of the average daily requirement. Plus it’s kind of like eating dessert for breakfast. Talk about a win-win!
Protein French Toast Ingredients
- Bread– I prefer to use sprouted whole grain bread (such as Ezekiel bread) for the high protein and fiber content.
- Eggs- Pasture-raised eggs are ideal for optimal omega-3s (plus the chickens get to see sunshine-yay!).
- Egg Whites– Egg whites add more protein for less calories and fat but you can substitute another egg, if you like.
- Protein Powder– Whether you use unflavored, vanilla or chocolate protein powder is totally up to you. Be sure to stick with plant-based protein to keep the recipe dairy-free. My favorite brands are Truvani, Garden of Life and Sunwarrior.
- Ground Cinnamon– This is optional but recommended for unflavored or vanilla protein. It also helps balance your blood sugar.
- Butter or Oil– To grease the skillet for cooking.
How Can I make the Recipe Vegan?
- Replace the egg and egg white with 100 grams for Just Egg liquid.
How Can I Make the Recipe Gluten-free?
- Use your favorite gluten-free bread in place of the whole grain bread.
How to Make Protein French Toast
- Whisk together egg, egg white, protein powder, and ground cinnamon.
- Dip bread in egg batter on both sides.
- Melt butter on preheated skillet. Cook bread for 4-5 minutes, on each side.
- Serve warm with toppings and enjoy!
More Protein-Packed Breakfast Ideas
5-Ingredient Protein French Toast
Quick and easy, this protein french toast packs 32 grams of protein and comes together in just 15-minutes! (dairy-free + vegan/gluten-free option)
Servings: 1 serving
- 1 whole egg, see notes for vegan option
- 4 tablespoons egg whites, or sub another egg
- ½ scoop vanilla protein powder, about 15 grams
- ½ teaspoon ground cinnamon, optional
- 2 slices whole grain bread, can also use GF
- butter or oil for cooking
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Warm a large skillet over medium heat. In a large bowl, whisk together the egg, egg whites, protein powder and cinnamon, until smooth.
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Lay a slice of bread in the egg mixture and allow to sit for 10-15 seconds. Flip the bread and allow the other side to soak up the mixture for 10 seconds more. Repeat for second slice of bread.
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Melt the butter on the skillet (or spray with oil). Transfer the soaked bread slices to the skillet. Cook for 4-5 minutes, on each side, until golden brown. Serve warm with desired toppings, and enjoy!
For a vegan version, substitute 100 grams of Just Egg liquid in place of egg and egg whites.
Calories: 321kcal, Carbohydrates: 34g, Protein: 32g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 2g, Trans Fat: 0.04g, Cholesterol: 164mg, Sodium: 421mg, Potassium: 240mg, Fiber: 7g, Sugar: 3g, Vitamin A: 242IU, Vitamin C: 0.1mg, Calcium: 57mg, Iron: 3mg
