• Home
  • MEET LIZ
  • contact
  • Blog
  • JOIN OUR COMMUNITY

Love Grows Wild

  • Home
  • SHOP MY POSTS
  • Our Home
    • bathroom
    • dining room
    • entryway
    • exterior
    • kids bedroom
    • kitchen
    • living room
    • master bedroom
    • office
    • playroom
  • Project Gallery
    • diy decor
    • decorating advice + inspiration
    • furniture makeover
    • woodworking
    • crafts
  • Seasonal
    • spring
    • summer
    • fall
    • winter
  • Recipes
    • appetizers/snacks
    • beverages
    • breakfast
    • dessert
    • meal ideas
    • side dishes
  • SHOP
    • Grow + Gather
    • Shop My Posts
    • My Amazon Store
    • My Book
Recipes

Protein French Toast

March 12, 2024

Pin
Share
Post
Email
Print
Protein French Toast Recipe

 

Indulge in a guilt-free breakfast with our macro-friendly protein French toast, a tasty and wholesome option to kickstart your day.

 

Part of living a healthy, balanced lifestyle for me is finding ways I can enjoy my favorite foods while still fueling it with the nutrition it needs. One of my go-to breakfast options is this protein-packed version of French toast, filled with the flavors of sweet cinnamon and vanilla and topped with a sugar-free syrup and a side of blueberries. You can whip up a quick version of this French toast or make a larger batch for easy breakfasts all week long, and I’m sharing both methods here with you today.

I tested so many batches of French toast over the last few months with every kind of bread you can imagine, and the good news is that I actually found a good, thick, delicious slice of brioche (or sourdough!) bread to be the biggest bang for your buck in terms of macros and in flavor/texture. Skip the tiny, thin slices of keto/low-carb/diet bread, and go for the good stuff with this recipe! I’ve found a way to still give you 20 grams of protein per serving and under 250 calories. Serve it with a chicken or turkey sausage and some yogurt for a well-rounded breakfast that will keep you full all morning long!

Protein French Toast Recipe

Quick Protein French Toast
 
PRINT
Author: Liz Fourez
Recipe type: Breakfast
Serves: 2
INGREDIENTS
  • ¼ cup (60 grams) egg whites
  • ¼ cup (60 grams) milk - I use Fairlife Fat Free Milk, but any milk will work
  • 1 large egg
  • 17 grams vanilla protein powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • ¼ teaspoon liquid stevia sweetener
  • 2 slices brioche bread - sourdough is another good option
INSTRUCTIONS
  1. Add the first 7 ingredients to a shallow bowl or baking dish and whisk together until well combined.
  2. Dip both sides of the bread slices in the mixture, allowing the bread to soak up as much of the liquid as possible.
  3. Heat a skillet over medium heat and spray with cooking spray. Add the bread and cook 3-4 minutes on each side until golden brown.
  4. Serve with butter, sugar-free syrup, berries, or powdered sugar if desired and enjoy!
NOTES
- If you are just looking to make a quick meal, this recipe is perfect. If you are tracking macros, the meal prep version of this recipe below will be the most accurate!
NUTRITIONAL INFORMATION
Serving size: 1 slice Calories: 237 Fat: 4.6 Carbohydrates: 26 Protein: 19.1
3.5.3251
 


 

Meal Prep Protein French Toast
 
PRINT
Author: Liz Fourez
Recipe type: Breakfast
Serves: 6
INGREDIENTS
  • 1 cup (240 grams) egg whites
  • 1 cup (240 grams) milk - I use Fairlife Fat Free Milk, but any milk will work
  • 3 large eggs
  • 50 grams vanilla protein powder
  • 1 tablespoon ground cinnamon
  • 1 tablespoon vanilla extract
  • 1 teaspoon liquid stevia sweetener
  • 6 slices brioche bread - sourdough is another good option
INSTRUCTIONS
  1. Spray a 9x13" baking dish with cooking spray and set aside.
  2. Add the first 7 ingredients to a bowl and whisk until well combined.
  3. Cut the bread into small 1" pieces, and add to the baking dish in an even layer.
  4. Pour the liquid over the bread, making sure every piece is coated. Cover with plastic wrap, and refrigerate for 2 hours up to overnight.
  5. Preheat the oven to 350 degrees F. Remove plastic wrap from the dish, and bake 35-45 minutes until the center is set (no longer liquid) and the top is golden brown. Cut into 6 slices.
  6. Serve with butter, sugar-free syrup, berries, or powdered sugar as desired.
NOTES
- Store leftovers in the refrigerator. Reheat using an air fryer, skillet, or microwave.

- This method will be the most accurate in terms of macros if you are tracking them because the bread has time to soak up all the liquid and bake into the bread completely.

- The macros can vary greatly depending on the milk, protein powder, bread, and sweetener you use, so be sure to calculate your own if you are tracking.
NUTRITIONAL INFORMATION
Serving size: 1 slice Calories: 241 Fat: 4.6 Carbohydrates: 26 Protein: 20.6
3.5.3251
 

Protein French Toast Recipe

 
SHARING IS CARING! IF YOU MAKE THIS RECIPE, TAG @LIZLOVEGROWSWILD ON INSTAGRAM!

 


 

STAY CONNECTED:

Our Store: Grow + Gather
Shop my Posts | Shop my Amazon Store
Join our
 Community | Follow on Instagram 
Follow on Pinterest | Follow on Facebook

 

Pin
Share
Post
Email
Print
Breakfast
by Liz Fourez 
1 Comment

About Liz Fourez

View all posts by Liz Fourez

Related Posts

  • Sausage and Cheese Egg BitesSausage and Cheese Egg Bites
  • Beneficial Foods to Elevate Your Diet4 Beneficial Things I’ve Added to my Diet
  • Healthy, easy sausage egg breakfast burritosHealthy Sausage and Egg Breakfast Burritos
  • The best fall flavors in an easy, delicious breakfast - Maple Pumpkin Pecan Baked OatmealMaple Pumpkin Pecan Baked Oatmeal
PREVIOUS: Step-by-Step Guide: How to Paint a Bathroom Vanity Cabinet
NEXT: April New Arrivals | Grow + Gather

Comments

  1. Leah says: March 25, 2024 at 7:56 pm

    This looks so delicious, I can’t wait to try it!

    Reply

Leave Your Comments Cancel reply

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

Liz Fourez started Love Grows Wild in 2012 with a passion for interior design and homemaking and a dream to help others create a home they love.  From simple project tutorials, to holiday and entertaining ideas, to her journey renovating a 1940’s farmhouse, Liz demonstrates how to create a beautiful and inviting home with a handmade touch. She turned her signature cozy, neutral style into a best-selling book in 2016 and continues to inspire readers with her captivating photography and easy decorating ideas. Read more about Liz > > > >

LOOKING FOR SOMETHING?

FOLLOW ALONG

  • contact
  • MEET LIZ
  • advertise
  • privacy policy/disclosure
  • Blog

Copyright © 2025 · Prima Donna theme by Georgia Lou Studios

COPYRIGHT © 2017 · DESIGN + BRAND: BLISS AND TELL BRANDING COMPANY