Sometimes breakfast feels like a trade-off: it’s either indulgent but low in nutrients… or healthy but boring. This high-protein French toast flips that script. You get the cozy comfort of golden-brown, cinnamon-kissed bread with a big protein boost — thanks to Greek yogurt and protein powder in the batter.
It’s the kind of recipe that works for both lazy weekend brunches and rushed weekday mornings. If you’re trying to hit your protein goals without living on shakes and chicken breast, this is a game-changer.
Ingredients
- 3 slices whole-grain bread (or gluten-free if needed)
- 1 large egg
- ½ cup (50 g) protein powder (vanilla or unflavored works best)
- ¼ cup (60 g) Greek yogurt (+ extra for topping)
- ¼ cup (60 ml) milk of choice (dairy or plant-based)
- ½ tsp cinnamon
- ½ tsp vanilla extract
- ½ banana, sliced (for topping)
- 1 tsp maple syrup (optional, for drizzling)
- Butter or cooking spray (for skillet)
Instructions
- Make the batter: In a medium bowl, whisk together the egg, Greek yogurt, cinnamon, and vanilla extract. Stir in the protein powder and milk until smooth.
- Dip the bread: Coat each slice of bread fully in the batter, making sure both sides soak it up.
- Cook: Heat a greased skillet over medium heat. Cook bread slices for 2–3 minutes per side, until golden brown.
- Assemble & enjoy: Stack slices, top with extra Greek yogurt, banana slices, and a drizzle of maple syrup if desired. Serve warm.
Tips & Tricks
- Prevent soggy toast: Use sturdy bread (like sourdough or sprouted whole grain). Thin white bread tends to fall apart.
- Boost flavor: Add a pinch of nutmeg or a drop of almond extract for a twist.
- Meal prep hack: Make a batch, refrigerate, and reheat in a toaster oven or air fryer for a quick grab-and-go breakfast.
Substitutions & Variations
- Vegan option: Use a flax egg (1 tbsp ground flax + 3 tbsp water), dairy-free yogurt, and plant-based protein powder.
- Dairy-free: Swap Greek yogurt for coconut yogurt and use almond or oat milk.
- Low-carb twist: Use low-carb bread and unsweetened almond milk.
- Toppings: Fresh berries, nut butter drizzle, sugar-free syrup, or even a spoonful of cottage cheese for extra protein.
Frequently Asked Questions
Can I make protein French toast ahead of time?
Yes! Cook as directed, let cool, then refrigerate in an airtight container for up to 3 days. Reheat in a skillet, toaster oven, or air fryer until warm.
What’s the best bread for protein French toast?
Sturdy whole-grain or sourdough bread holds up best. Gluten-free bread also works, but avoid thin sandwich slices.
How much protein is in this recipe?
Each serving (3 slices) provides around 32 grams of protein, depending on the protein powder you use.
Nutrition Information (per serving)
- Calories: ~380
- Protein: ~32 g
- Carbohydrates: ~38 g
- Fat: ~10 g
- Fiber: ~6 g
This protein French toast is proof that breakfast can be both comforting and performance-friendly. It satisfies cravings for something sweet and cozy, but fuels you with enough protein to power through your morning or even a workout.
If you try it, let me know how you topped yours, berries, nut butter, or classic maple syrup? Either way, it’s a recipe worth bookmarking for your weekly rotation.
High-Protein French Toast Recipe (Quick & Healthy Breakfast)
Ingredients
- 3 slices whole-grain bread (or gluten-free if needed)
- 1 large egg
- ½ cup (50 g) protein powder (vanilla or unflavored works best)
- ¼ cup (60 g) Greek yogurt (+ extra for topping)
- ¼ cup (60 ml) milk of choice (dairy or plant-based)½ tsp cinnamon
- ½ tsp vanilla extract
- ½ banana, sliced (for topping)
- 1 tsp maple syrup (optional, for drizzling)
- Butter or cooking spray (for skillet)
Instructions
- Make the batter: In a medium bowl, whisk together the egg, Greek yogurt, cinnamon, and vanilla extract. Stir in the protein powder and milk until smooth.
- Dip the bread: Coat each slice of bread fully in the batter, making sure both sides soak it up.
- Cook: Heat a greased skillet over medium heat. Cook bread slices for 2–3 minutes per side, until golden brown.
- Assemble & enjoy: Stack slices, top with extra Greek yogurt, banana slices, and a drizzle of maple syrup if desired. Serve warm.
Notes
- Protein Powder Tip: Vanilla works best for flavor, but unflavored blends keep it neutral. Avoid gritty powders — whey or whey/casein blends make smoother batter.
- Bread Choice: Use sturdy bread like sourdough, sprouted grain, or thick-cut whole wheat to avoid soggy slices.
- Yogurt Swap: Greek yogurt adds creaminess and protein, but cottage cheese blended smooth can be used as a substitute.
- Sweetness Control: Batter is lightly sweetened only from the protein powder — add maple syrup or fruit if you prefer more sweetness.
- Meal Prep Friendly: Make ahead and reheat in a toaster oven or air fryer for quick breakfasts all week.