Delicious Protein French Toast

I've successfully used sprouted whole wheat bread (higher protein) and even regular white bread to make this protein french toast. These are so delicious and VERY filling.

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

I've successfully used sprouted whole wheat bread (higher protein) and even regular white bread to make this protein french toast. These are so delicious and VERY filling.
5 from 1 vote
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Course: Breakfast
Cuisine: American
Keyword: french toast, protein
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Servings: 1 person
Calories: 528kcal


  • 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.


Serving: 2slices | Calories: 528kcal | Carbohydrates: 35g | Protein: 87g | Fat: 2g | Cholesterol: 5mg | Sodium: 1138mg | Potassium: 988mg | Fiber: 7g | Sugar: 6g


How to Make Grain-Free Peanut Butter Cookies

I've successfully used sprouted whole wheat bread (higher protein) and even regular white bread to make this protein french toast. These are so delicious and VERY filling.

Today I’m sharing with you how to make Peanut Butter Cookies that are low-carb, no sugar and completely healthy.  These peanut butter cookies are  Trim Healthy Mama approved for a (S) Satisfying treat.

I’ve shared my Peanut Butter Coconut Balls recipe and oh they are yummy.  They are probably one of my top 5 favorite recipes.  But today, it’s all about Peanut Butter Cookies.

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

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

  5. 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.

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

      • 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.


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