Delicious Protein French Toast

French toast has long been a favorite at our house.  One thing we haven’t always enjoyed is the high carb/low protein aspect.  Well, I’ve fixed that and have developed a protein french toast recipe to share with you.

This recipe was posted many years ago when I was religiously following Trim Healthy Mama (THM).  I’ve since moved on but this would have passed for an E if you use the sprouted wheat and egg whites under THM.  With that, I’ve included some added information for making protein french toast regardless of whether you are following Trim Healthy Mama or not.

In going through my older posts, I made this french toast and I had forgotten how unbelievably delicious it is.  You see, when I stopped following THM, I went back to traditional french toast.  But let me tell you, they are so so good and add some substance and health to sweet breakfast food that is generally guilt-ridden.

Let’s cover a few of the ingredients for these french toast before we get to the actual recipe…

Ingredients in Protein French Toast

Bread – I’ve successfully used sprouted wheat bread and normal sandwich bread.  Bread has different levels of protein content so just be mindful of that when choosing bread if you’re aiming for a certain amount of protein.

Protein Powder – I highly recommend a protein powder that does not have aspartame or is low/no sugar such as this protein powder.  My absolute favorite protein powder is the Plexus Lean Vanilla protein, which has palm sugar and stevia.

Eggs – You’ll find both options of using the whole egg or just the whites only.  Both work, it just depends on if you’re trying to keep your fat content down.

Milk – for a lower carb/sugar content, unsweetened almond milk is your best option.

Syrup – some delicious toppings for this french toast are berries, low-sugar jam, or my favorite – a no-sugar maple syrup such as Lakanto.

Delicious Protein French Toast

You can use many different types of bread, depending on your protein needs. I've successfully used sprouted whole wheat bread and even regular white bread. These are so delicious and VERY filling.
Prep Time 5 mins
Cook Time 8 mins
Course Breakfast
Cuisine American
Servings 1 people


  • 2 egg whites or 1 whole egg
  • 1 scoop protein powder
  • ½ tsp cinnamon
  • 1 tbsp almond milk, unsweetened
  • 2 slices bread sprouted, wheat, or white


  • Mix egg, protein powder, cinnamon, and almond milk in a bowl.  
  • Mix well to break up the protein powder.
  • Pour mixture into a plate or pie pan.  Let each slice of bread soak for about a minute.  Flip bread to soak up most of the remaining protein mixture.     
  • Place soaked slices into a hot skillet that is coated with a little bit of butter so they don't stick.
  • Pour the remaining protein mixture over the frying french toast and puncture the toast with a fork so it can absorb the remaining protein mixture.
  • After frying for a couple minutes, flip toast and fry the other side.
  • Serve with your syrup, jam, or fruit of your choice. 


You can multiply the quantities of these ingredients depending on the number of servings needed.  However, if you are trying to stick with a specific amount of protein, it is best to mix one serving at a time so you can incorporate the proper amount of protein in your two slices of bread while they are frying.
Keyword protein french toast


19 thoughts on “Delicious Protein French Toast”

  1. OH YUM!!! I’m totally trying this.

    I’d use the berry syrup (on my blog) or the stevia one, which is super yummy!

    Thanks for this and for linking up! 🙂

  2. Pingback: Taco Seasoning Recipe {Trim Healthy Tuesday Link Up!} | Gwens Nest

  3. Pingback: Aldi Chef – More THM on a Shoestring | Michele Joan's Blog

    1. If you did, the french toast would no longer be protein packed. I’m sure it would taste great thought. Just not a higher protein french toast.

  4. Pingback: Top 5 Lean Breakfasts | Educated-Eating

  5. I would/will slice strawberries and sprinkle with a little approved sweetener and let that sit while I make this french toast. Then it will all get a little bit of fat free whip cream to top it off!!

  6. marie kenfield

    I realize that this is an old post that I am commenting on but I want to caution you about comparing Alpine “Sprouted Wheat” bread with Ezekiel Sprouted bread. I just saw the recipe for Protein Packaged French Toast on Pinterest the other day. When I went to Costco today I realized that they have the Alpine bread that you show a picture of on this post. In looking at the ingredients I saw that the first ingredient is whole wheat flour and then sprouted wheat flour. Sprouted wheat is much easier for your body to digest and I don’t do well eating much whole wheat flour. I’m glad I checked the label.

    1. Thank you so much Marie! I had never noticed it before and I’m so disappointed. I appreciate you letting me know!

      1. Hi, the Swanson ‘ s whey protein powder is not on plan. First ingredient is whey concentrate. It appears to be a mix of isolate and concentrate but since the formula changed some time ago it is considered off plan now.

  7. Pingback: Protein for Breakfast to Burn Fat - ThatOrganicMom

  8. Pingback: Whey Protein French Toast - Whey Protein Club

  9. Pingback: 100+ Trim Healthy Mama E Meals - Medium Carbs and Low Fat - Large Family Table

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.

More Interesting Posts

Thank You & Welcome!

Soon you’ll receive a confirmation email 
to your inbox to confirm your subscription.

As a thank you, here is your printable Jam Guide, which includes the best Rhubarb Jam recipe eva-ah!



FREE gift for subscribers!

Enter below for access to my FREE printable jam guide that includes my very best rhubarb jam recipe!


I hate spam & promise to keep your address safe.
You can easily unsubscribe if you change your mind.