5 ingredient high protein French toast

5 Ingredient High Protein French Toast Recipe

This high protein french toast recipe has 30 grams of protein and it only requires 5 ingredients. It is perfect for those mornings when you are craving good French toast.

Made with simple and wholesome ingredients, this protein breakfast is easy to prepare and a delicious sweet breakfast.

5 Ingredient High Protein French Toast Recipe

Whether you’re looking for a post-workout meal or a healthy breakfast option, this recipe will be your new favorite.

high protein French toast with powdered sugar, berries and sugar free maple syrup on wooden tray

For other protein-packed meals and more high-protein breakfast recipes, I love The Best High Protein Oatmeal Recipe Without Protein Powder. Another favorite is  Kodiak Cakes Chocolate Chip Protein Muffins (No Banana) or this High Protein High Fiber Smoothie. If you are in the mood for overnight oats, then try this Healthy Overnight Oats Recipe for Weight Loss (Easy).

Why a high protein breakfast is important:

high protein breakfast

Protein is important at breakfast for several reasons including:

  • Promotes feelings of fullness: Eating protein at breakfast has been shown to promote feelings of fullness and reduce hunger throughout the day, which can help with weight management.
  • Helps regulate blood sugar levels: Protein can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream, which can help prevent spikes and crashes in blood sugar levels.
  • Provides sustained energy: Protein provides sustained energy throughout the day and can help prevent energy crashes that can occur after consuming high-carbohydrate breakfasts.
  • Helps with muscle maintenance and growth: Consuming protein at breakfast can help with muscle maintenance and growth, especially for individuals who engage in regular exercise.

Why you’ll love this protein French toast recipe

  • 5-6 ingredients. This recipe is so easy and quick and only requires 5-6 ingredients depending if you want to add vanilla extract.
  • Packs about 30 grams of protein per serving. This will help boost your protein intake for the day. This recipe can even be considered an anabolic french toast recipe because it can help build muscle if you eat it as a post-workout meal.
  • Easy and quick. Any recipe that takes less than 10 minutes to make is a winner in my book!

Ingredients needed for protein french toast 

High Protein French Toast ingredients
  • Bread: This recipe calls for two slices of bread, which will serve as the base for the French toast. Use whole grain bread (whole wheat bread) as this option contains more fiber, protein and nutrients than white bread or thick slices of brioche. Stale bread is the best for this recipe.
  • Eggs: Use two whole eggs, which will serve as the binding agent and provide extra protein.
  • Milk: Milk is added to the egg mixture to create a custard-like coating for the bread. You can use any type of milk you prefer, but keep in mind using non-dairy options like almond or oat milk will result in less protein. If you want to use dairy-free milk then you can use soy milk as that has a comparable amount of protein per serving as dairy milk.
  • Protein Powder: A serving size of protein powder is added to the egg mixture to boost the protein content of the dish. Use your favorite protein powder here. I prefer vanilla!

Optional Ingredients

  • Toppings: Toppings are, in my opinion, the best part of the meal. My favorite toppings are fresh fruit, such as berries, bananas, or apples, nuts, such as almonds, walnuts, or pecans, seeds, such as chia, flax, or hemp seeds, or a drizzle of honey, peanut butter, almond butter, sugar free maple syrup. You could also add Greek yogurt or cottage cheese for a natural extra protein boost.
  • Seasonings: Vanilla extract and cinnamon. Cinnamon is added to the egg mixture to give the French toast a warm and flavorful taste and vanilla extract adds a sweet and aromatic flavor to the French toast. I prefer this method to using powdered sugar or other sweeteners.

This high protein French toast recipe is a delicious and nutritious breakfast. It is a great way to eat a balanced meal. This recipe provides a good balance of protein, carbohydrates, and healthy fats.


Don’t be afraid to experiment with different ingredients and flavors to create your own unique version of this delicious breakfast. There are many substitutions you can make to this high-protein French toast recipe. Here are some ideas:

  • Bread: You can use any slice of bread you prefer, such as gluten-free bread, keto bread, high-protein bread, low-carb bread, or even white bread. Keep in mind this will change the nutrients of the meal.
  • Eggs: If you are vegan or have an egg allergy, you can omit the eggs or use a vegan egg substitute. If you prefer egg whites and not egg yolks, you can use egg whites instead of the whole egg. Some even use liquid egg whites and that works too!
  • Cinnamon: If you don’t like cinnamon, you can omit it from the recipe or replace it with another spice of your choice, such as nutmeg, ginger, or cardamom.
  • Milk: You can use any type of milk you prefer, such as soy milk, almond milk, or coconut milk.
  • Protein Powder: You can use any type of protein powder you have on hand, such as vanilla protein powder, whey protein powder, casein, soy, pea, or hemp protein.

How to make protein french toast 

How to make protein french toast 


  • Add the eggs, milk, protein powder, and seasonings to a large bowl.
  • Mix well to combine.
  • Dip bread into the batter and coat all over.


  • Place the coated bread sticks into the air fryer basket, or on a baking sheet, making sure they’re not touching. Use non-stick cooking spray if you need it. 
  • Cook until golden brown.

Storage & Meal prep

If you have any leftover protein French toast, you can store it in the refrigerator for up to 3-4 days.

Here’s the best way to keep your leftovers:

  • First thing is to allow the french toast to cool completely to room temperature before storing it in an airtight container. This will help prevent condensation and keep the toast from getting soggy.
  • Place the container in the refrigerator and make sure it’s stored at a consistent temperature of 40°F (4°C) or below.
  • When you’re ready to eat the leftovers, you can either reheat them in the microwave, on a non-stick skillet over medium heat, or in an air fryer or toaster oven. Be careful not to overcook the French toast, as it can become dry and tough.
  • You can also freeze the leftover French toast for longer storage. To do this, wrap each slice of French toast tightly in plastic wrap or aluminum foil, and then place them in a freezer-safe container or bag. Frozen French toast can be stored for up to 2-3 months.
  • When you’re ready to eat the frozen French toast, let it thaw in the refrigerator overnight before reheating it in the microwave or on a non-stick skillet.

Remember to always use your best judgment when consuming leftovers. Discard if they show any signs of spoilage or mold.

High Protein French Toast Recipe

Frequently Asked Questions

Does French toast count as protein?

Depending on what ingredients you are using, it can definitely count as protein. For example, if you make French toast casserole using heavy cream and other ingredients that add more fats than protein, then it will not be considered a significant source of protein.
On the other hand, if you use ingredients like milk, eggs, protein powder, and high protein bread, then this can be a delicious way to get enough protein and make it a healthy breakfast recipe. 

Is French toast healthy for weight loss?

Whether French toast is healthy for weight loss depends on the specific recipe and how it is prepared. French toast can be a relatively high-calorie and high-carbohydrate breakfast option, particularly if it is made with white bread, added sugars, and high-fat toppings like butter and syrup. However, with some modifications, French toast can be a healthier option for those looking to lose weight.

What should I eat for breakfast to lose weight?

When it comes to losing weight, it is important to choose breakfast foods that are high in protein and fiber, which can help keep you full and satisfied throughout the morning and reduce overall calorie intake throughout the day. To learn more, make sure to check out this blog post: The Best Macros for Weight Loss Female: Healthy Fat Loss

Other protein breakfast recipes

If you try this High Protein French Toast Recipe, then don’t forget to rate the recipe! You can also leave a comment below. I would love to hear about your experience making it. And if you took some pictures, make sure to share them on Instagram so I can repost on Stories!

five ingredient high protein French toast recipe: image of French toast with berries and maple syrup

High Protein French Toast Recipe

This high-protein French toast is not only packed with nutrients, but it's also absolutely delicious! The combination of milk, eggs, whole wheat bread, protein powder, and cinnamon makes for a sweet and flavorful breakfast that's perfect for any morning. Plus, with the added protein, you'll feel full and energized throughout the day.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine American, French
Calories 453 kcal


  • 1/4 cup milk
  • 1 serving protein powder
  • 1 teaspoon cinnamon optional
  • 1 teaspoon vanilla extract optional
  • cooking spray if needed
  • 2 slices whole wheat bread


  • Preheat the air fryer or toaster oven to 375°F and line the air fryer with parchment paper and spray with cooking spray if needed.
  • In a shallow bowl, whisk together the eggs, milk, protein powder, cinnamon, and vanilla extract, until well combined.
  • Dip each bread slice into the French toast batter, making sure to coat both sides evenly.
  • If you are using a non-stick pan or griddle, now you can heat on medium. Once hot, add the coated bread slices to the skillet.
  • Cook the French toast for 2-3 minutes on each side, or until golden brown and cooked through.
  • Once cooked, transfer the French toast to a plate and add your desired toppings, such as fresh fruit, nuts, seeds, or a drizzle of maple syrup.
  • Serve immediately and enjoy!


Slice the bread into sticks to make french toast sticks. 
Storage: Once cooked, the French toast sticks will keep well for 2 days and can be reheated in the toaster oven or air fryer.
Freeze: These freeze really well and will keep well for up to 3 months. Reheat from frozen in the air fryer or toaster oven.
This recipe makes one serving of high-protein French toast, but can easily be doubled or tripled to serve more people. It’s a quick and easy breakfast option that’s packed with protein and flavor.


Serving: 2slicesCalories: 453kcalCarbohydrates: 25gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 57mgSodium: 321mgPotassium: 336mgFiber: 4gSugar: 8gVitamin A: 186IUVitamin C: 0.1mgCalcium: 285mgIron: 4mg
Keyword high protein french toast recipe
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