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Protein French Toasts (25g Protein, 9g Net Carbs)

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5 from 5 votes

These Protein French Toasts are the best high-protein breakfast with 25 grams of protein per serving to keep you full for hours.

They are perfect for refueling after a workout or for busy mums looking for a high-protein low-carb breakfast.
Protein French Toast Protein Powder Low Carb breakfast

This Protein French toast recipe has been one of my favorites for years. It’s fulfilling after a workout in the morning or a short night looking after your baby.

Let me show you how to make French toasts with high-protein content and healthy carbs.

What Are Protein French Toasts?

Protein French toast is a high-protein healthy breakfast to refuel your body with protein after a workout.

It’s a delicious low-carb protein recipe when using low-carb bread and sugar-free syrup topping.

It’s a great breakfast for new mums, as we tend to feel hungrier after baby deliveries, and protein keeps us full for longer.

Protein French Toast Protein Powder Low Carb breakfast

How To Make High-Protein French Toasts

To make delicious French toasts that are high in protein and fulfilling, you need to first select a high-quality bread.

Select High-Fiber Bread Options

The key to making a good French toast recipe is to use a bread slice that is a few days old and slightly hard. If your bread is too fresh and soft, the French toasts get soggy.

Then, depending on your diet, select a bread that is one of the below, avoiding white bread that’s high in carbs and low in fiber.

  • Low-carb Bread
  • Gluten-free Whole Bread
  • Wholemeal bread
  • High-protein Bread like PB2 bread

I personally like low-carb bread, it’s also high in fiber and very fulfilling.

Preparing The Protein Powder French Toast Batter

To make high-protein batter for your French toast, I recommend cutting down on egg yolk, increasing your egg white, and boosting the whole thing with protein powder.

Ingredients

The ingredients you need to make the protein French toast batter are:

  • Large eggs
  • Egg white
  • Protein powder – I am using a low-carb plant-based vanilla protein powder made from pea protein. Choose your favorite protein powder. Most brands work, including chocolate flavor powder for chocolate French toasts.
  • Unsweetened almond milk or coconut milk – any milk work, but dairy-free milk cuts out the added sugar and carbs from lactose, and the French toasts are easier to digest.
  • Maple syrup or sugar-free sweeteners like erythritol.
  • Cinnamon
  • Vanilla extract – optional if your protein powder already contains a strong vanilla flavor.

How to make Protein French Toast

Cooking

First, beat eggs, milk, egg white, and maple syrup together. Then, whisk in the protein powder and cinnamon until well combined.

Dip each side of the bread slices into the egg mixture. Keep the bread slice above the egg mixture bowl for a few minutes to let the excess eggs run down into the bowl.

Warm a non-stick pan with coconut oil over medium-high heat.

Fry the bread slice for 2-3 minutes on one side until golden brown, then flip on the other side and keep frying for one minute.

Protein French Toast Protein Powder Low Carb breakfast

Cool them down for a few minutes on a rack or while you cook the remaining French toasts.

Serving

These French toasts are delicious topped with some of the below ingredients:

  • Peanut butter
  • Low-fat nut butter like pb2
  • Almond butter
  • Jam
  • Maple syrup or any liquid sweetener you love like sugar-free syrup, coconut nectar, or agave syrup.
  • Greek yogurt for a boost of proteins.
  • Fresh berries like raspberries, strawberries, blueberries.

Protein French Toast Protein Powder Low Carb breakfast

Storage

You can store leftover cooked French toasts in an airtight container in the fridge for up 2 days.

Rewarm in a hot non-stick pan, lightly oiled with coconut oil, or rewarm in the air fryer at 320°F (160°C) for 2-4 minutes, flipping halfway.

Frequently Asked Questions

Can Kids Eat Protein Powder?

It’s not recommended to add protein powder to kids’ food before 12 years of age because they are often boosted with vitamins that kids won’t need.

This protein toast recipe is designed for adults or mums who need extra fulfilling energy in the morning.

For kids try my Ciabatta French Toasts or use this recipe and skip the protein powder.

Can I Air-fry French Toasts?

Absolutely! You can air-fry French toasts to decrease the fat in the cooking process.

Cover the basket of the air fryer with parchment paper, then add the French toast and air fry at 400°F (200°C) for 6- 8 minutes flipping halfway.

You can add a small amount of cooking oil spray on both sides to add some crispiness.

More Healthy Breakfast Recipes

If you love these toasts, you’ll enjoy these other recipes:

Have you made these protein French toasts? Share a comment or review below to let me know how much you love them,

XOXO Carine

Protein French Toast Protein Powder Low Carb breakfast

Protein French Toasts

These Protein French Toasts are the best high-protein breakfast with 25 grams of protein per serving to keep you full for hours. They are perfect for refueling after a workout or for busy mums looking for a high-protein low-carb breakfast.
5 from 5 votes
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Yield: 3 Servings (2 slices each)
Calories: 266kcal
Author: Carine

Ingredients

  • 6 slices Low Carb Bread a few days old or wholemeal bread
  • ½ cup Egg White equivalent 3 large eggs
  • 2 large Eggs
  • cup Unsweetened Almond Milk or any milk you like
  • ¼ cup Vanilla Protein Powder I used pea protein powder
  • 2 tablespoons Sugar-free Maple Syrup or maple syrup
  • ½ teaspoon Cinnamon
  • 1 teaspoon Vanilla Extract

For frying

  • 3 teaspoons Coconut Oil or butter

Instructions

  • Select thick slices of bread of about 3/4 inches to 1 inch. I recommend bread a few days old, slightly hard, so the French toast hold their shape better and the texture is better as well.
  • In a shallow bowl, whisk egg white, eggs, protein powder, cinnamon, maple syrup, almond milk, and vanilla extract.
  • Dip each side of the bread slices for a few seconds into the egg mixture. Wait for a few seconds above the bowl to let the excess eggs run back to the bowl. Place the prepared bread slices onto a plate.
  • Warm the coconut oil or butter in a frying pan. When hot, fry bread slices for 2-3 minutes on one side, then flip on the other side. Add more coconut oil if no more is left in the pan. Repeat these steps until all the French toasts are cooked.
  • Serve 3 slices per breakfast immediately with a drizzle of maple syrup and fresh berries.

Notes

Net carbs: 9 grams (total carbs minus fiber)

Nutrition

Nutrition Facts
Protein French Toasts
Serving Size
 
1 serving (2 slices)
Amount per Serving
Calories
266
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
4
g
Cholesterol
 
162
mg
54
%
Sodium
 
474
mg
21
%
Potassium
 
152
mg
4
%
Carbohydrates
 
17
g
6
%
Fiber
 
8
g
33
%
Sugar
 
3
g
3
%
Protein
 
25
g
50
%
Vitamin A
 
181
IU
4
%
Vitamin C
 
1
mg
1
%
Calcium
 
104
mg
10
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Protein French Toast Recipe

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