High Protein French Toast (Anabolic Recipe)

This high protein French toast is an easy anabolic breakfast made with protein powder, egg whites, and your favorite bread. You get about 10 grams of protein per slice, the classic cinnamon-vanilla flavor, and a breakfast that actually keeps you full.

I will take French toast over almost any breakfast, but the regular version leaves me starving an hour later.

High protein French toast is classic French toast made with protein powder whisked into the egg and milk batter, which adds about 10 grams of protein per slice without changing the flavor. It is an easy, anabolic breakfast you can meal prep for the week.

The fix is simple. You whisk a scoop of protein powder and some egg whites into the custard, and suddenly the same cinnamon-vanilla French toast you grew up on actually holds you over until lunch. I have made this on repeat for years, and it is the breakfast I come back to every weekend when I want something that tastes like a treat but still hits my protein.

Made as written, it lands at 21g of protein per 2-slice serving, and if you use high-protein bread, you can push a serving past 30g.

Why You’ll Love This Protein French Toast

• About 10g of protein per slice from the protein powder and egg whites, and you can push a serving past 30g with high-protein bread.
• It tastes like real French toast. The protein powder melts into the batter, so there is no chalky, eggy weirdness, just the cinnamon-vanilla classic taste.
• Ready in about 14 minutes, and it meal preps beautifully for busy mornings.

Ingredients You’ll Need

(Full amounts are in the recipe card below.)

• Egg whites and whole eggs — The base of the custard. The whites add protein, the yolks add richness, so it still tastes like real French toast.
• Almond milk — Thins the batter. Any dairy-free or regular milk works.
• Vanilla protein powder — The protein boost. I like 1UP Nutrition Vanilla Ice Cream (code BAILS for money off).
• Vanilla extract and cinnamon — The classic French toast flavor.
• Maple syrup — A little natural sweetness right in the batter.
• Bread of choice — White, whole wheat, brioche, challah, gluten-free, or high-protein bread all work.

How To Make High Protein French Toast

1. In a shallow bowl, whisk together the egg whites, whole eggs, almond milk, vanilla, cinnamon, maple syrup, and protein powder until smooth. Blend it for a few seconds if it stays clumpy.
2. Heat a non-stick pan or griddle over medium heat with a little butter, coconut oil, or cooking spray.
3. Dip each slice of bread into the batter, coating both sides.
4. Cook for 2 to 3 minutes per side, until golden brown.
5. Serve with your favorite toppings.

Tips For The Best Protein French Toast

• Use a protein powder you actually like and that is not grainy. It carries the whole batter, so the flavor matters.
• Dry the bread out first. Leaving the slices out overnight, or toasting them lightly before dipping, helps them crisp instead of going soggy.
• Do not over-soak. A long soak makes the bread fall apart. A quick dip on each side is plenty.
• Blend the batter if it clumps. A few seconds in the blender smooths out stubborn protein powder.

Substitutions, Variations & Toppings

• Bread: White, whole wheat, brioche, challah, sourdough, gluten-free, or high-protein bread all work. High-protein bread is the easiest way to boost the protein.
• Protein flavor: Vanilla is classic, but chocolate, cinnamon roll, cookies and cream, or peanut butter protein powder are all great. Skip the cinnamon if your powder is already flavored.
• Lighter version: Use all egg whites instead of whole eggs to drop the fat.
• Dairy-free: Use a dairy-free milk and protein powder.
• Gluten-free: Swap in your favorite gluten-free bread.
• Toppings: Greek yogurt for extra protein, fresh berries or banana, nut butter, sugar-free chocolate chips, or a drizzle of maple syrup.

Storage & Freezing

• Fridge: Store in an airtight container for up to 3 days. Cover with foil or wrap to keep it from drying out.
• Freezer: Freeze cooled slices in freezer bags for up to 2 months.
• Reheat: A toaster, toaster oven, or oven brings the crisp back. The microwave works but leaves it soft.

Frequently Asked Questions

Do I have to use protein powder? No. The recipe still works without it, you just lose the protein boost. Top it with Greek yogurt or nut butter to add some protein back in.

How much protein is in this French toast? About 10g per slice and 21g per 2-slice serving. Use high-protein bread, and you can push a serving past 30g.

Can I make protein French toast ahead of time? Yes, it is great for meal prep. Cook it, let it cool, and store it, then reheat slices in the toaster or oven throughout the week.

Is this French toast good before or after a workout? Both. The carbs from the bread and the protein from the batter make it a solid pre- or post-workout breakfast.

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5 from 9 votes

High Protein French Toast Recipe

This high protein French toast is an easy anabolic breakfast made with protein powder, egg whites, and your favorite bread. You get about 10 grams of protein per slice, the classic cinnamon-vanilla flavor, and a breakfast that actually keeps you full.

Prep Time10 minutes mins

Cook Time4 minutes mins

Total Time14 minutes mins

Course: Breakfast

Cuisine: American

Servings: 3 servings

Calories: 301kcal

Author: Bailey Campbell

Cook ModePrevent your screen from going to sleep

Ingredients 

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• ⅓ cup egg whites
• 2 whole eggs
• ½ cup almond milk
• 2 tsp vanilla extract
• 1 tsp cinnamon
• 2 tbsp maple syrup
• 1 scoop vanilla protein powder I like 1UP Nutrition, use code BAILS for a discount
• 6 slices bread

Instructions

• In a shallow bowl or dish, whisk together the egg whites, whole eggs, almond milk, vanilla extract, cinnamon, maple syrup and protein powder until well combined. You can blend it for a few seconds in a blender if it’s clumpy.
• Heat a non-stick pan or griddle over medium heat and add a small amount of butter, coconut oil or cooking spray.
• Dip each slice of bread into the egg mixture, making sure to coat both sides.
• Place the coated bread slices on the pan and cook for 2-3 minutes on each side, or until golden brown.
• Serve with your favorite toppings and enjoy!

Nutrition

Serving: 1serving | Calories: 301kcal | Carbohydrates: 38g | Protein: 21g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 126mg | Sodium: 422mg | Potassium: 230mg | Fiber: 3g | Sugar: 13g | Vitamin A: 188IU | Vitamin C: 0.1mg | Calcium: 192mg | Iron: 3mg

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

Tried this recipe?Please leave a comment on the blog or share a photo on @basicswithbails

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If you make this high protein French toast, leave a star rating and a comment below and tell me how you topped yours. And if it becomes your weekend staple, share it on Instagram or Pinterest and tag @basicswithbails so I can see.